Home > Australia > Gold Coast, QLD > Redefined Nutrition + Coaching

Redefined Nutrition + Coaching

Redefined Nutrition + Coaching

Share

I help busy Professionals get their time back, lose 8-10kgs in 16 weeks, without endless cardio and boring meal plans

Photos from Redefined Nutrition + Coaching's post 11/07/2026

Total calories and protein are the levers. Not the timing, not the food combinations, not whether you eat after 7pm. Get those two things right consistently and the weight moves.

Every meal has protein and fibre, which means blood sugar stays stable, energy stays steady, and the 3pm crash stops being your daily reality.

Real food, real brands, real life — nothing in these plans requires a meal prep Sunday or a pantry full of supplements. It’s food your whole household can eat.

These are templates, not prescriptions. Swap the protein, change the veg, adjust the portions — the structure is what matters, not the specific meals.

And these 1,650 calorie examples might not be your number. You might need more to fuel your training. You might need less to create the deficit that gets you moving. Everyone’s starting point is different.

If you want a 5 more example meal plans comment “coach” and I’ll send it straight out if you’re following

09/07/2026

“I work 50+ hours a week.”

It’s one of the biggest reasons women tell themselves they can’t prioritise their health.

Sam thought the same.

At 41, she’d been going to the gym for over 10 years.

She wasn’t lazy.
She wasn’t unmotivated.
She simply hadn’t found an approach she could actually sustain alongside a demanding career.

Fast forward six months…

✅ The best shape of her life.
✅ More confidence than she’s had in years.
✅ Enjoying the food instead of feeling restricted.
✅ A plan that fits her life, not one that takes over it.

Because fat loss isn’t about having more time.

It’s about having a system that works when life is busy.

If you’re a busy professional woman who’s tired of starting over every Monday, comment or DM me “READY” and let’s chat about how we can make this your last attempt.

09/07/2026

Busy women over 30 need to hear this.

Not because it’s trendy.
Because it’s true.

1. Eat your fruit and vegetables.
You’re an adult. Stop treating them like they’re optional. They keep you fuller for longer, provide the vitamins and minerals your body needs, and make sticking to a calorie deficit much easier.
2. Lift weights.
Not because cardio or Pilates are “bad,” but because building muscle is one of the best investments you can make for your future. Strength protects your body, supports your metabolism, and helps you stay capable and independent as you get older.
3. Stop using food or alcohol as a reward.
If every stressful day ends with wine or every “good” week earns dessert, you’re teaching yourself to cope with emotions through food and alcohol. Over time, that can contribute to an unhealthy relationship with food and disordered eating patterns.
4. Your metabolism probably isn’t broken.
For most people, the biggest issue isn’t a broken metabolism. It’s spending most of the day sitting, moving very little, and consistently eating more energy than your body needs.

None of this is sexy.
None of it is a hack.

But these four habits will get you further than another detox, fat burner or “30-day reset” ever will.

If you’re tired of starting over every Monday and want a plan that actually fits your busy life, send me the word READY and let’s chat.

Photos from Redefined Nutrition + Coaching's post 08/07/2026

If you’re 65–75kg and trying to lose 4–6kg, you need at least 110–130g of protein a day, not “eat clean,” not “cut carbs.” A number.

Most people in this bracket aren’t overeating. They’re under-protein and inconsistent on calories.

These 6 meal plans aren’t magic. They’re just structured.

Here’s what they all have in common:

3 solid main meals, breakfast, lunch and dinner built around a protein source first, everything else fills in around it.

Protein spread across the day, not smashed into one meal. When you distribute it evenly, you stay fuller, hold more muscle, and cravings drop.

Total calories and protein are what actually drive fat loss — not timing, not food combos, not whether you eat after 7pm. Hit your numbers consistently and the weight moves.

Blood sugar stays stable when every meal has protein and fibre. No spike, no crash, no 3pm wall.

These are templates, not prescriptions. Swap the protein source, change the veg, adjust the portions to your target, the structure is what matters.

Comment “coach” below and I’ll send you another 5 examples straight to your DMs.

08/07/2026

The BEST Post workout meal

In a Post workout meal we’re usually looking for a meal that is high in protein & carbs that is lower in fats and fibre.

40g Honey Wheats (puffs)
150ml Almond Milk
25g Whey Protein
12g Honey

26g Protein
3g Fat
44g Carbs

319 Calories

Save and follow Redefined Nutrition + Coaching

Claim ownership or report listing
Want your business to be the top-listed Gym/sports Facility in Gold Coast?

Click here to claim your Sponsored Listing.

Location

Gold Coast

Category

Coach

Website

Address


Gold Coast, QLD