09. Nutrition
Our Pause recipes have been designed to support your metabolism, hormones, help maintain muscle and minimise your symptoms.
You’ll eat two meals, two snacks, and two meal replacement shakes every day, plus a post-workout protein shake on your challenge days. At first, it might feel like a big change but your body needs this to work effectively.
Meal plans
You’ll receive a meal plan document for each phase of the programme, giving you clear instructions on what to eat and how to prepare it.
For intolerances, allergies, or dislikes, we provide guidance on safe swaps so you can stay fully on-plan.
Balanced Plates
Your diet will be rich in whole foods, with every plate carefully balanced across three key components:
- Protein
- Carbohydrates
- Healthy fats
Rules of the hand
When preparing food, use your hand as a simple measuring tool. This method is used by health professionals worldwide and ensures your portion sizes are just right for you.
Protein
The size and thickness of the palm of your hand.
Carbohydrates
Your whole handful, including outstretched palm and fingers
Healthy fats
Just a dash, specified in each recipe
Spice up your life!
Herbs and spices are not just flavoursome; they’re packed with health benefits. For example:
- Cardamom fights inflammation and is rich in magnesium and zinc.
- Cumin is high in iron.
- Garlic supports heart health.
- Rosemary is full of antioxidants and boosts brain activity.
- Turmeric is a natural anti-inflammatory.
Using herbs and spices makes your meals exciting while keeping them healthy.