Weight loss plan — AU v7

A practical, Australia-focused plan combining efficient home and gym workouts, evidence-led nutrition and everyday strategies for sustainable fat loss.

Suitable for beginners and intermediate trainees across Australia
Balanced macro approach and flexible meal templates
Short metabolic workouts + weekly progression model

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How v7 differs — practical changes

Short progressive workouts

4–5 sessions/week: strength focus 3x + 1–2 metabolic/conditioning sessions. Time-efficient 30–45 minutes.

Australian food mapping

Swaps and examples using local staples — veg, lean protein, oats, dairy and supermarket-friendly choices.

Behavioural nudges

Simple habit targets: protein at each meal, stepped NEAT increases, weekly weigh-ins with trend focus.

Sample workouts (home & gym)

Strength A — Lower

Squat variation, Romanian deadlift, lunges, core. 3–4 sets, 6–10 reps.

Strength B — Upper

Presses, rows, pull assistance, arm work. 3–4 sets, 6–12 reps.

Conditioning

Intervals, sled/row/bike or bodyweight circuits. 12–20 minutes effective work.

Nutrition principles for fat loss

Moderate calorie deficit (approx. 10–20% depending on starting point).
Protein priority: 1.6–2.2 g/kg bodyweight to protect lean mass.
Mindful carbs timing around training; include fibrous veg and wholegrain choices.
Flexible dieting — focus on high-protein meals and portion control rather than rigid rules.

Full nutrition guide

Quick tips

Plan 1–2 protein-rich meals/day first.
Swap sugary drinks for water or sparkling.
Use simple portion cues — palm, fist, cupped hand.

7-day sample meal plan (template)

Day	Breakfast	Lunch	Dinner	Snack
Mon	Oats, Greek yogurt, berries	Grilled chicken salad, brown rice	Baked fish, sweet potato, greens	Apple + 20g nuts
Tue	Eggs, spinach, wholegrain toast	Beef stir-fry, veg, quinoa	Turkey mince bolognese, zucchini	Cottage cheese + cucumber
Wed	Protein shake + banana	Chicken wrap, salad	Grilled tofu, brown rice, broccoli	Carrot sticks + hummus
Thu	Chia pudding, mixed seeds	Tuna salad, wholegrain roll	Lean steak, roasted veg	Greek yogurt
Fri	Scrambled eggs, avocado	Quinoa bowl, chickpeas, veg	Grilled salmon, salad	Pear + almonds
Sat	Pancake (oat), berries, yogurt	Leftover bowl (protein + veg)	BBQ chicken, salad	Protein bar (low sugar)
Sun	Omelette, mushrooms	Light soup + wholegrain bread	Veggie stir fry + tofu	Mixed fruit

Adjust portion sizes to match energy needs. This plan is a template, not personalised medical advice.

Frequently asked questions

Safe, sustainable weight loss is typically 0.5–1.0% bodyweight weekly. Expect variability; focus on trends rather than day-to-day changes.

***. Strength can be developed with bodyweight, bands and household items. Gym access accelerates progress but is not mandatory.

Yes. v7 includes food swaps and shopping tips relevant to Australian supermarkets and seasonal produce. For medical conditions consult a local health professional.