Nutrition guide — Q3 (Australia)
Practical nutrition for Dorquelix clients across Australia — clear macronutrient targets, simple meal plans, and recipes to support weight loss, muscle gain and everyday performance.
- Evidence-informed, practical steps you can follow at home or the gym.
- Local focus: Australian foods, portion examples, and affordable options.
Macronutrient basics
Targets & how to calculate
Start with estimated daily calories based on goal:
- Weight loss: ~300–500 kcal deficit
- Muscle gain: ~200–400 kcal surplus
- Maintenance: energy balance
Simple macro split examples (adjust by preference):
- Protein: 1.6–2.4 g/kg bodyweight
- Fat: 20–35% of total energy
- Carbs: remainder to meet calories and training needs
Sample meal plans
- Breakfast: Greek yoghurt, berries, oats, 30g almonds
- Lunch: Grilled chicken salad, quinoa, olive oil
- Snack: Apple + 20g peanut butter
- Dinner: Baked fish, mixed veg, small sweet potato
Tip: increase protein-rich snacks to maintain muscle during weight loss.
- Breakfast: Eggs & spinach, wholegrain toast, avocado
- Lunch: Steak or tofu bowl, brown rice, greens
- Pre-workout: Banana + whey (if used)
- Dinner: Salmon, roast potato, asparagus
Tip: prioritise protein across all meals and progressive overload in training.
Balance protein targets with moderate carbs and fats. Include variety: legumes, fish, red meat, eggs, dairy, and plenty of veg.
Quick recipes & swaps
Protein pancakes
Oats, egg, banana, cinnamon — topped with yoghurt and berries.
Chickpea salad
Canned chickpeas, cucumber, tomato, lemon, olive oil — quick, high-fibre and filling.
Simple stir-fry
Lean protein, mixed veg, soy or tamari, served with brown rice or noodles.
Supplements — what works
Supplements complement, not replace, a good diet. Common, evidence-backed options:
- Creatine monohydrate — supports strength & performance
- Whey protein — convenient way to hit protein targets
- Vitamin D — check levels during winter months
Always check with a healthcare professional if pregnant, nursing, or on medication.
| Supplement | When | Notes |
|---|---|---|
| Creatine | Daily | 3–5g |
| Whey | Post-workout or between meals | 20–30g |
| Vit D | Daily (if low) | Test first |
Coach note
Alex from Dorquelix
Practical, sustainable advice — focus on consistency, protein targets and progressive training. If you need a personalised plan for your lifestyle in Australia, get in touch.
FAQ
How quickly will I see results?
Depends on starting point and adherence. Expect measurable changes in 6–12 weeks with consistent diet and training.
Are these plans affordable in Australia?
Yes — plans suggest budget-friendly swaps (canned legumes, seasonal veg, bulk lean proteins).
Can I follow these if I train at home?
Absolutely. Nutrition supports adaptation regardless of training location; adjust carb timing around workouts if desired.
Do I need supplements?
Not necessary, but some (creatine, whey) can be convenient and evidence-based additions.
Resources & next steps
For meals, swap suggestions and printable quick-sheets, use the contact link to request our Q3 nutrition PDF for Australia.