Your Standard Sweat Challenge Meal Plan
We also have a vegetarian and vegan meal plan available.
Power your progress with nourishing recipes
Feel-good food for every week of the Sweat Challenge
Delicious meal ideas
From go-to classics to brand-new recipes, we've got nutritious ideas for every meal
Weekly shopping lists
Take the guesswork out of meal planning and hit the supermarket knowing exactly what you need
Support your training
With meals that have been designed by a nutritionist to help you achieve your Sweat Challenge goals
Welcome to the Sweat Challenge! If you’ve picked your program to start on 12 January 2026 and are looking for a meal plan, we’ve got you. Below you’ll find our standard meal plan with a weekly shopping list, along with recipes for breakfast, lunch, dinner and snacks.
The links will take you directly to each recipe in the Sweat app, so we recommend viewing this page on the device where your Sweat app is installed.
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Sweat Challenge Meal Plans
FAQs
Week One
This is it - week one of the Sweat Challenge! We can’t wait to see what delicious recipes you cook up over the next four weeks. This week, your menu includes everything from our delicious everything but the bagel breakie to a hearty Italian-inspired pasta salad and chicken quesadillas.
This week's shopping list
Week Two
Week two of the Sweat Challenge is here, bringing you a whole new week of exclusive workouts and delicious recipes, and yes, those shrimp rice paper rolls do taste as good as they look.
This week's shopping list
Week Three
You’re at the halfway point - two weeks down and two weeks to go! Take a moment today to check in with how you're feeling - inside and out. Feeling good? Challenge yourself with your workouts this week. If you're feeling fatigued, dial the intensity down and give yourself the rest you need. And don't forget to keep your body fuelled with this week’s recipe line-up!
This week's shopping list
Discover delicious and nourishing recipes, meal prep tips, the latest advice and more on the blog
Eat well, move well, feel well
Week Four
You’re in the final week! No matter how you’re feeling, think about every small achievement you’ve made since you started. Finish strong with this final week of recipes and workouts. You’ve got this.
This week's shopping list
The Sweat Challenge is our favourite way to start the year strong, and you should be so proud of everything you achieve and for making YOU a priority. We know you’re only just getting started.
For more daily food inspo, take a look through the Food section of the Sweat app for hundreds of delicious recipe ideas, including some of our trainers’ go-to meals.
Ready to take your training to the next level after the Sweat Challenge? With over 60 programs to choose from, the options are endless when you're ready to make your next move.
We have a feeling you're going to love Sweat
That's why the first week is on us.