Question 1

What does this meal plan include?

Accepted Answer

Sweat's nutrition team has created three 6-week meal plans for Sweat Challenge participants. There is a standard, vegetarian and vegan option available.

Each week includes 10 recipes with a focus on meal prep friendly meals, and there are over 100 recipes provided across the three meal plans, alongside a shopping list for each week.

Question 2

What pantry staples do I need before starting the Sweat Challenge?

Accepted Answer

The three meal plans also use some staple pantry items over the course of the six weeks. These include:

Seeds & Nuts

Chia seeds
Sesame seeds
Poppy seeds
Tahini
Peanut butter (or almond butter)
Sunflower seed butter (if nut-free)

Baking goods

Rolled oats
Plain flour
Baking soda (Bicarbonate soda)
Cornstarch
Baking powder
1kg white and/or brown rice, uncooked
Brown or white sugar
Cacao/cocoa powder

Sweeteners

Pure maple syrup
Honey (omit for Vegan plans)
Vanilla extract

Oils & Fats

Olive oil
Sesame oil
Unsalted butter (for the Standard and Vegetarian plan) or coconut oil (for the vegan plan)

Vinegars & Sauces

Red wine vinegar
Balsamic vinegar
Balsamic glaze
Soy sauce
Hot sauce (optional)

Spices & Seasonings

Sea salt (coarse & fine)
Ground black pepper
Garlic granules
Garlic powder
Dried onion flakes
Dried chilli flakes
Dried oregano
Ground paprika
Smoked paprika
Chilli powder
Ground cinnamon
Ground turmeric
Ground cumin
Curry powder
Dried rosemary
Cayenne pepper
Ground coriander
Dried basil

Other

Protein powder of choice

Question 3

How do I access the recipes?

Accepted Answer

Within the meal plan table, each meal links directly to the recipe in the Sweat app. We recommend viewing this page on the device your Sweat app is installed on (such as your mobile phone) so you can go straight to the recipe in the Sweat app. You will also need to make sure you're using the latest version of the Sweat app on your device.

You’ll need an active Sweat membership to unlock the full experience. If you’re not yet part of the Sweat Community but want to enjoy these nutritious meals and participate in the Sweat Challenge, you can sign up here.

Question 4

Who is this meal plan for?

Accepted Answer

We have designed these plans with YOU in mind based on feedback from the Sweat Community. We know you want to spend less time preparing and cooking food and a number of these recipes have been chosen as they're meal prep friendly, so you can spend less time in the kitchen and more time focusing on achieving your Sweat Challenge goals.

These meal plans are designed by a qualified nutritionist to provide the energy and essential nutrients every woman needs to support her training during the Sweat Challenge, whether you eat a standard, vegetarian or vegan diet. We've created this for anyone who wants to achieve their nutritional goals without having to worry about calories, macronutrients and micronutrients.

While these plans aren't personalised, they can be customised to fit your goals by adding or removing snacks or adjusting portion sizes depending if you are on a weight loss, maintenance or muscle-building journey.

However, you can add or remove a snack if you feel you aren’t hitting your goals. We explain more about how to customise your plan below.

Question 5

How can I customise my meal plan?

Accepted Answer

We want you to make this plan work for you, and any main meal can be swapped out for another main meal in the plan. Don’t like the sound of today’s breakfast suggestion? Switch it out for any other breakfast (or even a lunch or dinner option if that’s more your jam!). This applies to any breakfast, lunch or dinner, while we recommend only substituting your snacks with other snack ideas.

Each week, you’ll see a suggested weekly plan. If this doesn’t work for you or your schedule, feel free to repeat one or two days you love for the entire week. Alternatively, you may prefer to opt for a different menu every day of the week and you can do this by swapping meals from different weeks in your plan for some extra variety.

If you don’t like one of the ingredients listed (or need to make a tweak to the recipe due to allergies, food intolerances or dietary preferences) we would encourage you to do this, just be mindful that it may influence the overall nutritional value and flavour of the meal.

Question 6

What is the nutritional value of this meal plan?

Accepted Answer

When we relaunched the Food section of the Sweat app in 2024, the addition of nutritional information ended up being one of our most requested features. Within each recipe in the Sweat app you’ll be able to view the nutritional content including energy (kilojoules and calories), fat, carbohydrate, protein, fibre and sodium.

We know every woman’s relationship with food (and calories in particular!) can be so different. Ultimately, our approach is about helping you to fuel and nourish your body with food that feels good, but we know that a nutritional summary can also be an important tool in helping you achieve your health and fitness goals.

Each meal plan is designed to provide between 1750-1800 calories per day. We encourage you not to see this as a prescriptive goal, and if you feel you need more or less calories we would encourage you to add or remove snacks. Each snack is approximately 250 calories to make it easy for you to increase or reduce your daily intake based on your unique body and goals.

Question 7

How do I meal prep?

Accepted Answer

If there’s one thing we know about the Sweat Community’s food habits, it’s that you LOVE a meal prep friendly recipe. If meal prepping isn’t already a part of your weekly routine and you want to give it a go during the Sweat Challenge, we’ve got you.

Meal prep is all about preparing your meals in advance (typically on a day or evening when you have the time!) so you spend less time cooking throughout the week and always have nutritious options on hand. We recommend setting aside time to buy your ingredients and prepare and cook your meals for the week.

Depending on how much time you have to prep and how fresh you prefer your food, you can meal prep way in advance (freezer space is a meal-prepper's BFF!) or just choose to prepare a handful of meals and make others as you go throughout the week. It’s all about finding what works for you and your schedule.

Most of the recipes in this plan can be made meal prep friendly. Simply increase the serving size to accommodate the number of meals you’re looking to make, then divide this into portions to enjoy throughout the week.

Question 8

How does the shopping list work?

Accepted Answer

The shopping list provides you with a comprehensive overview of everything you will need if you are planning on following the week's plan to the letter.

We've done this to help take the guesswork out of meal planning so you can hit the supermarket knowing exactly what you need.

However, if you're choosing to modify your plan by substituting certain recipes or increasing or decreasing the number of snacks, you will need to adjust your shopping list accordingly.

	Breakfast	Lunch	Dinner	Snack 1	Snack 2
Monday	PB & Berry Overnight Oats	Chicken & Black Bean Quesadillas	Baked Fish with Mango Salsa	Green Smoothie	Cashew & Cranberry Trail Mix
Tuesday	PB & Berry Overnight Oats	Chicken & Black Bean Quesadillas	Baked Fish with Mango Salsa	Green Smoothie	Strawberry Granola Yoghurt Bowl
Wednesday	PB & Berry Overnight Oats	Chicken & Black Bean Quesadillas	Baked Fish with Mango Salsa	Green Smoothie	Cashew & Cranberry Trail Mix
Thursday	PB & Berry Overnight Oats	Chicken & Black Bean Quesadillas	Beef Taco Bowl	Green Smoothie	Strawberry Granola Yoghurt Bowl
Friday	Everything but the Bagel Breakie	Italian Pasta Salad	Beef Taco Bowl	Strawberry Granola Yoghurt Bowl	Avo/ Hummus Rice Cakes
Saturday	Everything but the Bagel Breakie	Italian Pasta Salad	Beef Taco Bowl	Avo/ Hummus Rice Cakes	Strawberry Granola Yoghurt Bowl
Sunday	Everything but the Bagel Breakie	Italian Pasta Salad	Beef Taco Bowl	Green Smoothie	Avo/ Hummus Rice Cakes

Your Standard Sweat Challenge Meal Plan

Feel-good food for every week of the Sweat Challenge

Delicious meal ideas

Weekly shopping lists

Support your training

FAQs

What does this meal plan include?

What pantry staples do I need before starting the Sweat Challenge?

How do I access the recipes?

Who is this meal plan for?

How can I customise my meal plan?

What is the nutritional value of this meal plan?

How do I meal prep?

How does the shopping list work?

Week One

This week's shopping list

Meat, Poultry, Fish & Eggs

Dairy

Bread & Grains

Produce

Pantry

Other

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