Your FeelFab Nutrition Bible

Good food. A clear plan. Less guessing.
Exclusive to FeelFab members

Your practical guide to planning meals, understanding your targets and fuelling your routine.
Start with the meal planner below. Your personalized targets are in the app, use this page for ideas, practical tips and fresh inspiration.

What do you need today?

Plan Your Week

Build Your Meals

Understand Your Macros

New Recipe Inspo

Ask Coach Kristie

Your Week, Sorted

A little planning makes busy days easier.
Download your blank planner and choose meals that fit your schedule. Use the FeelFab Fuel Map for inspiration,
you can mix days, repeat favourites and swap ingredients.

Before you shop:

  1. Check what you already have.

  2. Choose your meals and write your grocery list.

  3. Decide what you can prep ahead.

  4. Pick one easy backup meal.

Coach Kristie’s tip: Prep plain proteins, carbs and vegetables, then change the sauce or seasoning. One batch of chicken can become a Greek pita, a buffalo wrap or a teriyaki bowl.

DOWNLOAD MY BLANK PLANNER →
SAVE THE FEELFAB FUEL MAP →

Build Your FeelFab Meal

Start with what’s in your fridge.

Choose your ingredients, add a flavour, and use your app targets to guide portions.

Choose Your Flavour

Greek: chicken + pita + cucumber and tomato + tzatziki

Taco: turkey + rice + peppers and beans + salsa and avocado

Teriyaki: tofu + noodles + stir-fry vegetables + teriyaki sauce

BBQ: lean beef + potatoes + slaw + BBQ sauce

Lemon-herb: fish + rice + green beans + lemon and olive oil

Buffalo: chicken + wrap + lettuce and carrots + hot sauce and yogurt dip

Make it yours: Change the protein, choose vegetables you enjoy, and measure sauces when tracking.

Macros Made Clear.

Understand your numbers & how to use them.

Your personal calorie and macro targets are in the app. They’re based on your goals and can change as we review your progress.
Use the answers below to make planning and tracking easier.

  • Macros are protein, carbohydrates and fats. Protein supports muscle repair and growth, carbohydrates provide energy, and fats support normal body functions. Your calorie target guides your overall energy intake.

  • Follow the current targets we’ve set in your app. This page provides meal ideas; the portions depend on you. Message me if your goals, appetite, activity or schedule have changed.

  • Build meals around protein, carbohydrates, vegetables or fruit, and some fat. Use the portions in your personal plan to guide amounts. When tracking, include oils, sauces and toppings. Your meals don’t need identical macros.

  • Pre-log meals when you can, save meals you eat regularly, and check entries against your food labels. Match raw weights with raw entries and cooked weights with cooked entries. Include oils, sauces, drinks and toppings.

  • For protein, try adding yogurt, cottage cheese, eggs, tofu, chicken or a shake. For fibre, include oats, fruit, vegetables, beans or whole grains. Increase fibre gradually and tell me if certain foods cause digestive symptoms.

Deficit, maintenance or surplus?

A Few Meals to Try This Week

  • Makes: 1 serving
    Prep: 5 minutes + overnight refrigeration

    Ingredients

    • ½ cup rolled oats (40 g)

    • ½ cup plain Greek yogurt (120 g)

    • ¼ cup milk of choice (60 mL)

    • 2 tbsp cooled decaf coffee (30 mL)

    • 1 tsp unsweetened cocoa powder

    • ½ medium banana, sliced

    • Optional: cinnamon or sweetener to taste

    Directions

    1. Stir together the oats, yogurt, milk, coffee and cocoa in a jar or covered container.

    2. Refrigerate overnight.

    3. Stir, add a splash of milk if needed, and top with sliced banana.

    Easy swap: Skip the coffee and use another 2 tbsp milk for chocolate banana oats.

  • Makes: 1 serving
    Prep: 10 minutes using cooked chicken

    Ingredients

    • 1 medium whole-wheat pita

    • 100 g cooked chicken breast, sliced

    • ½ cup chopped cucumber

    • ½ cup chopped tomato

    • 2 tbsp tzatziki

    • 1 tbsp crumbled feta

    • 1 cup lettuce or mixed greens

    • Optional: lemon juice and dried oregano

    Directions

    1. Warm the pita briefly so it’s easier to fill.

    2. Spread the tzatziki inside, then add chicken, cucumber, tomato, feta and some greens.

    3. Finish with lemon and oregano if desired. Serve any remaining vegetables on the side.

    Easy swap: Use a whole-wheat wrap instead of a pita.

  • Makes: 1 serving
    Prep: 15 minutes using cooked chicken and rice

    Ingredients

    • 100 g cooked chicken breast, chopped

    • ¾ cup cooked jasmine rice

    • 1 cup sliced bell peppers

    • ½ cup pineapple chunks, fresh or canned and drained

    • 1 tbsp teriyaki sauce

    • 1 tsp olive oil

    • 1–2 tbsp water, as needed

    • Optional: sliced green onion

    Directions

    1. Heat the oil in a skillet over medium heat. Add peppers and cook for 4–5 minutes.

    2. Add chicken, pineapple and teriyaki sauce. Add a splash of water if needed and heat until the chicken is piping hot.

    3. Serve over hot rice and finish with green onion if desired.

    Easy swap: Replace the chicken with firm tofu.

Curious About Eating Like a Competitor?

There’s a purpose behind the structure.
Competition nutrition is designed around preparing for a specific stage event.
Lifestyle nutrition supports goals you can maintain alongside work, family and everyday life.

  • Plan meals ahead, prepare convenient options, track honestly and keep your routine consistent.
    Those habits can help you follow your own plan more reliably.

  • A competitor’s plan changes with their physique goals, training, progress and show date.
    Stage preparation involves closer monitoring and a specific endpoint.

  • When you’re seriously planning to compete, speak with me about your timeline and coaching needs.
    Your prep and post-show nutrition should be individualized.

Thinking about competing? 

Tell me about your goals and the show you have in mind.

Let’s talk about what you want and build a direction that fits.

APPLY TO THE FEELFAB COMPETITION TEAM →

Get Coach Support

  • Message me in the app! Tell me what you’re bored of, what you’d like to include and anything that’s changed with your schedule. More quick lunches? Bigger dinners? Less cooking? Give me the details so we can make your plan work for your actual life. You can also use the recipes here for inspiration between updates.

  • Please tell me! You don’t need to force down food you hate! Send me what you’d like to swap and a few foods you enjoy. I’ll help you find an alternative that fits your targets. Different ingredients have different macros, so swapping the same amount doesn’t always give you the same nutrition.

  • Let’s check in! Message me or book a client check-in, and tell me how your hunger, energy, training and recovery have been feeling. We’ll look at your progress, consistency and current goals together before deciding whether anything needs adjusting. One weigh-in doesn’t tell the whole story, and eating less isn’t always the next step. 💗

BOOK A GOAL CHECK-IN →