IIFYM Nutrition


By embarking on this lifestyle change you have taken the first step toward becoming a healthier, fitter and leaner version of yourself. No matter what your health and fitness goals are, if you are mindful of the food choices you make, it will assist you in that journey.

We want you to take your mind away from the term ‘diet’, this is about making better lifestyle choices.  These nutritional guidelines are just that; a guide to healthier living.

If you have specific goals, we would highly recommend following an individualised food plan that is written according to your tastes.  We can incorporate your favourite foods, and you can have treats daily if you choose.

Blueprint Health and Fitness clients that have signed up to regular Personal Training sessions get this service for FREE.

With any goal, there is no quick fix or secret, results will show through hard work and dedication and continue to improve for the next few months and beyond.

The simple truth is, you just cannot get healthy without eating healthy.  There is a saying in the fitness industry “You can’t out-train a bad diet.”

Blueprint Health and Fitness advocate the 80/20 rule. If you can ‘eat clean’ 80% of the time and have measured treats, then you are far more likely to succeed and not binge-eat due to depriving yourself of the things you love to eat.

Food is the big ticket to good health. If you eat rubbish, your body will show it. If you eat whole, healthy and fresh foods with measured treats, you will be healthier and have a lot more energy.

So what is “Clean Eating”?

Eating food as close to it’s natural state as possible (If you can grow it or kill it)

Use good oils such as olive, coconut, avocado and sesame.

Cook your foods by steaming, poaching or grilling.

Eating good fats such as avocado and nuts.

Avoid processed/packaged foods that are high in salt, sugar and preservatives.

Cutting out refined sugar (we recommend cutting down these things, not eliminating completely)



Preparation is the key to success. If you can and want to cook every meal, make sure your food is pre-cut i.e. meat sliced, veggies washed and sliced. This will make it easier come cooking time and is more time efficient.

If you lead a busy life, cook your meals on the weekend or your days off and freeze or refrigerate for the week. This will greatly reduce the temptation to reach for junk food or take-away as good food will be there for you.

Mix up the flavours with different herbs and spices. Lemons and limes are also an easy way to add another flavour to a meal.

This makes life a whole lot easier and you are less likely to consume food your body doesn’t need.



The human body is a water machine‚ designed primarily to run on water and minerals. Every life giving and healing process that happens inside our body... happens with water.

The human body is made up of over 70% water. Our blood is more than 80%‚ our brain over 75%‚ and the human liver is an amazing 96% water!

Our energy level is greatly affected by the amount of water we drink. It has been medically proven that just a 5% drop in body fluids will cause a 25% to 30% loss of energy in the average person. It is estimated that over 80% of our population suffers energy loss due to minor dehydration.

There are so many benefits of drinking water, including weight loss and muscle growth. We recommend drinking a minimum of 2 litres of water a day (preferably 3) for the best results and health benefits. Always have a bottle of water with you. If you don’t currently drink a lot of water, it will take some time to get used to it. The amount of time you go to the toilet will decrease as your body adjusts so be patient and reap the rewards!



Many people think that the less you eat, the more fat you will lose. It is in fact the complete opposite. Along with a good fitness routine, fuelling your body and getting your metabolism firing is essential to achieving your weight goals and getting lean, toned muscle (muscle in itself is a fat burner).

Regular and consistent meals is the key. For most people, this will look like your typical 3 ‘main’ meals with a more substantial morning and afternoon tea in-between.

Our bodies need good sources of carbohydrate, protein, fibre and fats. We recommend you try and have veggies or salad with each meal and to have around 2 pieces of fruit a day.

Most importantly, don’t be scared of good quality carbohydrates such as brown/basmati rice and sweet potato.



We do offer FREE individualised food plans to all clients that sign up to Personal Training with Blueprint Health and Fitness (available for purchase for non-clients).

We base our food plans on macronutrients; Protein-Carbohydrates-Fat-Fibre. It follows basic principles of getting your fruit, veg, carbs, proteins, fats right and you get TREATS EVERYDAY!

We work out your individual macronutrients based on your height, weight, age and goals (i.e. Weight loss/muscle gain). We ask you what your favourite meats, vegetables, fruits, carbohydrates and treats are. We also want to know what foods you do not like.

This way of eating is a proven formula that many fitness competitors and professionals follow as they know it gets results. And who doesn’t want to have their favourite treat such as chocolate, chips, ice cream or cheese every day?!