WELCOME TO THE FFF

FAT LOSS PL AN
FRESH FITNESS FOOD: FAT LOSS
If you are looking to drop body fat and make some positive lifestyle
changes then look no further! We’re here to give you the low-down on fat loss
and help you track towards your weight loss goal.
This guide will teach you the foundations of good nutrition, including what
macronutrient targets to aim for, plus a pocketful of recipes and tips to get your
new routine up and running.
When it comes to fat loss, you need to be in a calorie deficit (usually around
20%) - this means burning more calories than you consume. A calorie deficit can
be achieved in two ways, either by increasing the amount of physical activity you
do or decreasing the quantity of food you consume. We usually recommend a
combination of both to get the best results.
To the dismay of many, you cannot spot reduce fat - meaning choose where you
lose it from. Note, the areas where you may carry the extra fat, are often the last
to go as they are harder to lose, but consistent effort and adherence will help
you track towards your goal.
The terms weight loss and fat loss are often used interchangeably, when in fact
they refer to two very different things. Weight loss refers to a loss in total body
mass, which can come as a result of a reduced muscle mass, body fat, and fluid.
Fat loss on the other hand refers to a reduction in body fat.

THE IMPORTANCE OF GOOD NUTRITION

Nutrition plays a central role in optimal health, immunity, performance and
overall well-being. Our diet can be broken down simply into being made up
of macronutrients and micronutrients.
Macronutrients are components in our diet required in relatively large
quantities (hence the name - macro), to keep the body functioning optimally.
They include protein, carbohydrates and fat.
Protein, carbohydrate and fat all have individual responsibilities within the body
and specific importance when it comes to obtaining a lean physique.

PROTEIN
Protein is one of three macronutrients required by the body. Proteins are
primary functional and structural components within each cell of the body and
as so are required for growth and repair, as well as the maintenance of optimal
health.
In addition to playing a vital role in the building and repairing of tissue,
protein is also important for hormone and enzyme production and skin,
hair, and bone health.
Protein is made up of essential and non-essential amino acids, which are the
building blocks of your muscles. Essential amino acids are those which cannot

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 be synthesised by the body and therefore must be obtained from food. In their
absence, it would be impossible to build, repair or maintain muscle mass.
Eating good quality, lean sources of protein, for example chicken, turkey, white
fish, salmon and eggs or perhaps plant-based alternatives such as beans, lentils
and chickpeas is a great starting point for a healthy diet.
Consuming enough protein is important when it comes to fat loss, namely
due to the satiating effect protein has. Satiety is the term used to describe the
feeling of fullness or lack of interest to eat following a meal. Protein is thought
to help compliance to calorie-restricted diets by increasing satiety and reducing
hunger.

CARBOHYDRATES
Carbohydrates are the body’s main source of energy, needed for brain and
organ function, as well as physical activity. They also play a role in the structure
and function of cells, tissues and organs

Without carbohydrates, your body struggles to function properly and you

often end up feeling run-down and fatigued.

Carbohydrates consumed are metabolised into glucose. Those which are

metabolised quickly, releasing glucose into the bloodstream rapidly, causing a
quick rise in blood sugar levels, are known as simple carbohydrates. They are
found in processed and refined sugars such as table sugar and syrups. On the
other hand, carbohydrates that are digested at a slower rate, have less of an
immediate effect on blood sugar levels and provide us with a prolonged, steady
energy release are known as complex carbohydrates. They include quinoa,
brown rice, sweet potato and whole-grain bread.

Our bodies perform at their best when blood sugar levels are kept relatively
constant and so it’s important to understand the effect that different
carbohydrates can have.

If fat loss is your goal, carbohydrate consumption can be considered in a

couple of ways, including moderate or in low quantities, often avoiding
starchy carbs. There is not necessarily a ‘correct’ option to go for and it is
often down to personal preference and / or circumstances. If you have a hectic
lifestyle and exercise frequently, a more balanced approach may be more
suitable and you may find it easier to stick to.

FAT
Fat is the third and final macronutrient needed as part of a healthy diet and
you should not shy away from it even when you’re looking to lose body fat.
This is because it is needed as an energy source, to provide the body with
essential fatty acids (dietary fats that are vital for growth and cell functions but
cannot be synthesised by the body), to allow for optimal functioning of nerves
and the brain, assist in the production of hormones and are essential for the
absorption

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 After this, you will then need to deduct around 20% from this total to facilitate
fat loss. Note this amount will vary from person to person.

of vitamins A, D, E and K. It is important to be aware, the calculations are an estimation based on the
information you provide. There is no one-size-fits all approach when it comes
Monounsaturated and polyunsaturated fats, or ‘healthy’ fats as they’re often to nutrition and so your total calories may need some tweaking depending
referred to as can be found in foods such as nuts, seeds, salmon and avocado. on how you progress.

Omega-3 fatty acids are a type of polyunsaturated fat, thought to be essential If all of the above looks like gibberish to you, we have an algorithm built into
for recovery, due to their anti-inflammatory properties. our site as you may have seen, which can do the leg work for you.

MICRONUTRIENTS TRACKING CALORIES/MACROS

By providing your body with a balance of the above mentioned, nutrient dense It is widely accepted that calories provide the body with the energy and
macronutrients you can be rest assured knowing you will be giving your body nutrients it requires to function. A calorie is a measure of energy, referring to
the micronutrient nourishment it requires. Micronutrients are only required “the energy needed to raise the temperature of 1 kilogram of water by 1 °C.
by the body in small amounts and are comprised of essential vitamins and
minerals e.g vitamin A, C and D, iron and zinc. They play vital roles in the Protein and carbohydrates contain 4 calories per gram, whereas fat contains 9
functioning of our body’s systems, and deficiencies can lead to detrimental calories per gram, as stated, making it more energy dense.
effects on our health. Energy balance refers to the relationship between energy in (calories
consumed through food and drink) and energy out (calories used in the
body for our daily energy requirements).

CALCULATING NUTRITIONAL To lose weight, you must be in a calorie deficit meaning you’re expending more
calories than you’re consuming or vice versa, consuming fewer calories than you
REQUIREMENTS expend. This puts you in a state of negative energy balance - meaning energy
out is greater than energy in.
There are a number of equations and methods that can be used to estimate
BMR (Basal Metabolic Rate) and consequently, total daily energy expenditure When it comes to fat loss, consistently being in a calorie deficit is the most
(TDEE). important factor.
Although tracking macros is a very valuable way to keep track of your overall
At FFF we use the Mifflin st Jeor equation to do this as it takes into account a
consumption / nutrition, maintaining your calculated calorie deficit is the
number of biometric data points readily available and known to people.
key driver. For some, sticking to a set macro split may be difficult and affect
compliance to your diet as a whole. Finding out what works for your lifestyle,
preferences and body is the best way to go as you will put yourself in the best
position to consistently adhere to your daily calorie target and track towards
your goal.
When it comes to dropping body fat, people often go for one of two common
methods - a balanced approach or ‘low-carb’, which often means removing /
greatly decreasing your consumption of starchy carbohydrates (rice, potatoes
etc) and focussing on veggies instead.
The choice between the two is often down to personal preference and what
you may have tried before. One is by no means superior to the other and will
not get you quicker results as either way, you will still be consuming the same
amount of calories, which is the vital consideration.

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TRACKING YOUR PROGRESS
TAKE PHOTOS
There is no better motivation to reach your goal than seeing the results and
Before, during and after photos are a great way to see
changes along the way! Tracking your progress is a great way to stay on
physical changes.
track and ensure that you are seeing consistent results. Progress comes
in many forms – whether it be a change in weight, how your clothes fit, or Snap a photo every 1-2 weeks wearing the same clothing and
changes in energy levels and there are several ways to keep track: in the same stance with legs shoulder width apart and arms
by your side.

WEIGH YOURSELF Look back and compare your current condition against the
previous weeks.
Use the SCALES: the easiest and most convenient way to
track changes.
Weigh yourself at the same time every day for a consistent,
accurate assessment.
Before your first meal is optimal, however, any time during
the day will suffice if you keep this consistent across your
plan.
It is important to remember that the scales are not always
an accurate representation of progress, especially if you are
weight training alongside your nutrition plan, as muscle
weighs more than fat.

BRING OUT THE MEASURING TAPE

When it comes to losing body fat, a reduction in overall
weight is noteworthy, it isn’t the main objective - body fat
percentage should also be measured.
Fat loss should follow a linear pattern if you are consistently
in a calorie deficit over time, but weight loss does not (due to
things such as water retention and food volume), meaning it
is vital to track progress in other ways.
HOW OFTEN SHOULD I HOW QUICKLY WILL I
Calipers are used to measure skinfolds at a number of TRACK MY PROGRESS? SEE RESULTS?
sites on the body to then calculate your overall body fat.
Many PTs and nutritionists are trained to carry out body fat Every 1-2 weeks will give you a good Everybody is different and experiences
assessments. indication of how you are progressing. weight loss/gain differently depending
If you stop seeing changes or hit a on their genetics, metabolic rate, training
Alternatively, gyms and pharmacys often have electronic
plateau, this is a great opportunity to regime, sleep patterns and hormone
devices that can assess your weight and body fat percentage.
get in touch with our nutrition team, who levels. The important thing to remember
will review your plan and update your is that long-lasting results take time – so
macros according to your most recent don’t pressure yourself, focus on how you
measurements. feel on the journey to your goal, rather
than how quickly you are getting there.

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 GOAL SPECIFIC TIPS burn fat and increase the rate at which
you store fat.
The combination of a well-planned diet Consistently elevated cortisol levels can
and a solid training regime will put you work against your weight loss efforts. It
in a prime position to get you the results has been suggested that as cortisol levels
you desire. However, there are a number increase, ghrelin (the hormone that
of other factors which can aid the process stimulates appetite) also increases which
as a whole. indicates why we might overeat when we
are feeling under pressure or stressed.
To overcome this, try to factor in some
TRAINING ‘me-time’ each day and allow yourself to
unwind. Have a bath in the evening, go
Find forms of physical activity that work
for a walk or a jog to clear your mind and
for you and alternate between them.
aim to get enough sleep each night.
Entering the weights section is daunting
for some, but this doesn’t have to be the
case - try a taster session with a PT, or
book in for a few sessions to get a better
RECOVERY AND SLEEP
understanding of the type of things you Rest and recovery are vital to your fat loss
should incorporate into your training. goal. Rest days are just as important
as training days when it comes to
If the gym isn’t your cup of tea, there are getting results as they enable the body
plenty of other ways to get active - try to recuperate and muscles, tissue,
classes, go swimming, home workouts or nerves and bones to adapt to the
perhaps grab a friend and go for a walk stimulus they have been exposed to,
/ run. whilst also allowing them to repair and
strengthen.
If you lead a hectic lifestyle, fitting
Sleep is needed for several reasons,
exercise into your routine can be
namely to allow your body to unwind
tricky, but it shouldn’t be an excuse
physically and recover from the day’s
to avoid it. Plan a couple of sessions
activities, but also to give your heart and
into your diary, like you would an
cardiovascular system the opportunity
appointment, make yourself accountable
to relax. Further, sleep is curative for
and get yourself a workout buddy or even
your brain and enables the body to heal
just increase your daily activity by walking
damaged tissue and muscles.
to work or taking the stairs instead of the
lift. Poor sleep has been attributed to weight
gain. It has been suggested that the
number of hours of sleep you get each
STRESS MANAGEMENT night may influence body weight and
metabolism. Sleep requirements vary
Jobs, relationships, lack of sleep, over-
from person to person, but adults should
training and insufficient recovery all put
a major strain on your mind and body, aim for between 7-9 hours each night.
contributing towards feelings of stress.
When you’re stressed, the body
secretes the major stress hormone
cortisol. Cortisol wreaks havoc within
your body and can raise your blood
sugar levels, affect your appetite, lower
testosterone levels, reduce your ability to

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HEALTHY EATING MEAL PLAN Wipe the pan out with some kitchen roll, and add another 1 tsp olive oil to the
pan

HERE’S A COUPLE OF DAYS OF HEALTHY Once the oil is hot, add ¼ of the egg mixture and stir from the outside in
folding the eggs over.
EATING SORTED!
Add ¼ of the red peppers and mix into the omelette as it cooks. Fold the
The following meal plan is based on approximately 1800kcals and a balanced omelette in half and serve (repeat another 3 times) to create 2 delicious
split of 30% protein, 30% carbohydrates and 40% fat. This equates to approx omelettes
135g P, 135g C and 80g F. Depending on your overall requirements, you can
add/ remove snacks accordingly. Peel and slice the sweet potato into chip size of your choice.

Place on a baking tray, drizzle with olive oil, paprika and salt and bake at 220c
for 20-25 minutes.

For the pesto, add hazelnuts, basil and olive oil to a food processor and blend
DAY ONE until the desired consistency is obtained.

BREAKFAST: ROASTED RED PEPPER AND LUNCH: LIME AND CUMIN CHICKEN, WITH
BASIL OMELETTE, BABY SPINACH, SWEET HUMMUS AND PITTA
POTATO CHIPS AND BASIL AND HAZELNUT 528kcals: 43g Protein, 37g Carbs and 23g Fat

PESTO
INGREDIENTS
540kcals: 19g Protein, 37g Carbs and 36g Fat
150g chicken breast

INGREDIENTS 1 tsp Olive oil

2x eggs 50g hummus

1/2 red pepper (chopped) 50g greek yoghurt

For the pesto
25g spinach ½ x pepper
Large handful of basil
3x sprigs basil 1x pitta bread
1 tbsp olive oil
150g sweet potato Juice of ½ lime lime
20g hazelnuts
Pesto ½ tsp coriander

METHOD ½ tsp cumin

Crack the eggs into a jug and whisk. ¼ tsp turmeric

Place a pan on a medium heat and add 1 tsp olive oil. Pinch of Salt

Add the chopped red pepper to the pan. Cook for 2-3 minutes stirring METHOD
occasionally
Add the marinade ingredients to a bowl and mix together
Pour the red pepper onto a plate lined with kitchen paper

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 Pinch of salt

1 tsp olive oil

Cut the chicken into strips and add to the marinade mix. Cover and leave to
marinade in the fridge for at least an hour. METHOD
Heat the oil in a large frying pan and cook the chicken for 8-10 minutes, Heat 2 tbsp of oil in a large saucepan, then add the onion and garlic.
stirring regularly, until golden.
Once the onions have become have softened, add in the turkey mince and
Mix the yoghurt and hummus together in a small bowl cook until brown.
Chop the pepper into slices and set aside Stir in the thyme, rosemary and tomato paste, followed by the chopped
tomatoes and sundried tomatoes.
Heat the pitta bread on the grill or in the toaster
Leave the mixture bubbling on a low heat with the lid on while you prepare
To serve, fill the pitta with the chicken, sliced peppers and yoghurt/ hummus
the rest of the meal.
mix.
Chop all the carrots into similar sized chunks. Place on an oven tray with
the orange zest, rosemary, pinch of salt and a drizzle of olive oil. Bake for 20
minutes at 220c.

DINNER: SUNDRIED TOMATO TURKEY Boil the pasta for around 8 minutes, before draining and setting aside.
BOLOGNESE, ROASTED CARROT, COURGETTI Serve up the bolognese on a bed of pasta, with a generous helping of
WITH PASTA AND PARMESAN GARNISH roasted carrots and spiralised courgette. Add a sprinkling of parmesan over the
top.
500kcals: 48g Protein, 30g Carbs and 20g Fat

INGREDIENTS
SNACK: PICKLED, HARD BOILED EGGS
140g turkey mince
207kcals: 15g Protein, 2g Carbs and 12g Fat
1/2 red onion
HEALTHY EATING MEAL PLAN

1x clove garlic
INGREDIENTS
2x eggs
2x tomatoes
25g spinach
50g sundried tomatoes
150ml white wine vinegar
50g tomato puree
5g sesame seeds
1x sprig thyme

1x sprig rosemary METHOD

1x carrot Bring a saucepan of water to the boil, then gently lower in the eggs. Boil for 7
minutes exactly, then remove from the heat, strain, and run under cold water to
Zest of ½ orange stop them cooking. When they are cool enough to handle, peel carefully.

50g spiralised courgette Put the white wine vinegar in a saucepan with 150ml water. Slowly bring to the
boil, stirring occasionally, then simmer for 5 minutes.
20g parmesan

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 LUNCH: TURKEY THAI GREEN CURRY
606kcals: 42g Protein, 65g Carbs and 21g Fat
Put the eggs into a large jar, then pour over the vinegar mixture. Seal and
leave to cool completely. Leave in the fridge for 3-4 days before eating.
INGREDIENTS
To serve, put the eggs on a bed of spinach and sprinkle sesame seeds over
the top. 120g turkey

100g peppers

1x clove garlic

DAY TWO 1x inch piece of ginger

½ stalk of lemongrass

100ml coconut milk

BREAKFAST: CRISPY TURKEY BACON WITH
Juice of half a lime
SCRAMBLED EGGS & SLOW-BAKED BEANS
2x large sprigs of coriander
452kcals: 48g Protein, 24.3g Carbs and 17g Fat
30ml fish sauce
INGREDIENTS 70g green beans
3x rashers of turkey bacon
70g baby corn
2x eggs
½ chilli
½ tsp chives
1x kaffir lime leaf
50g flat mushrooms
75g brown rice
8x cherry tomatoes
HEALTHY EATING MEAL PLAN

1 tsp olive oil

120g haricot beans
METHOD
½ tsp paprika
To make the curry paste, peel, roughly chop and place the garlic and ginger
1 tsp olive oil into a food processor.

METHOD Trim the lemongrass, remove the tough outer leaves, then finely chop and
add to the processor. Trim and add the chillies along with the cumin, half the
Combine the cherry tomatoes, beans, mushrooms and cajun spice into a coriander and lime juice. Blitz until finely chopped, add the fish sauce and blitz
pot on a low heat on the stove, stir intermittently for 15 minutes again.

Pre-heat grill to 200 degrees. Grill the turkey bacon for 7-10 minutes before Heat 1 tablespoon of oil in a large pan on a medium heat, add the turkey and
flipping and cooking for a further few minutes until crispy. fry for 5 to 7 minutes, or until just turning golden, then transfer to a plate.

Lightly whisk the eggs and scramble into a pan on the stove Add the paste to a large pan or wok and heat through.

Combine all elements on the plate. Then add the coconut milk and keffir lime leaves to the paste and stir gently
and simmer for 10 minutes.

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 Top the cod evenly with the breadcrumb mixture, then drizzle with the
remaining oil.
Place rice in a small pan, bring to the boil and cook for 15-20 minutes Put the coated fish and the chopped cherry tomatoes in a roasting tin then
bake in the oven for the final 10 minutes of the chips’ cooking time.
In the meantime, bring the green beans and corn to the boil in a small pan
for 3-5 minutes depending on how crunchy you like them, before draining and In the meantime, boil the peas for 2-3 minutes before draining and setting
setting aside. aside.
Add the turkey to the curry and heat through, before stirring in the Serve the fish with a side of chips, tomatoes and peas. Squeeze the
vegetables. remaining lemon over the fish.

DINNER: COD AND HOME-MADE CHIPS

SNACK: RICE CAKES AND ALMOND BUTTER
638kcals: 54g Protein, 60g Carbs and 22g Fat
217kcals: 7g Protein, 13g Carbs and 14g Fat
INGREDIENTS
INGREDIENTS
200g cod
2x rice cakes
25g breadcrumbs
25g almond butter
1x egg

Juice of ½ of a lemon
METHOD
Spread almond butter evenly on rice cakes and enjoy!
1x sprig parsley

75g peas

5x cherry tomatoes
HEALTHY EATING MEAL PLAN

DAY THREE
1x small potato (around 170g)

Pinch of salt and pepper

1 tbsp olive oil

BREAKFAST: MATCHA CHIA POT

METHOD 482kcals: 27g Protein, 48g Carbs and 19g Fat

Pre-heat oven to 220 degrees celsius. INGREDIENTS

Cut potato to chip size of your choosing and boil in a pan for approx 10 2 tsp chia seeds
minutes.
½ tsp vanilla essence
Drain and pat chips dry on kitchen paper, then lay in a single layer on a
large baking tray. Drizzle with half the olive oil and season with salt. Cook for 100mL almond milk
40 minutes, turning after 20 minutes, so they cook evenly.
200g coconut yoghurt
Mix the breadcrumbs with the lemon zest and parsley, then season well.

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 ½ red chilli

METHOD
15g vanilla whey protein
Start by prepping the vegetables. Slice peppers, broccoli, and spring
½ tsp matcha powder onions into similar size sticks, nice and thin.
30g granola Chop the ginger, garlic and chilli and set aside.
40g mango slices Heat a large wok to a high heat and add the sesame oil, then the chicken.
Once sealed off, add the chopped chilli mix, quickly saute then add all of
100g fresh fruit salad
your vegetables followed by the tamari sauce.

METHOD Cook on a high heat quickly and move the ingredients around a lot to
help cook evenly. Once the vegetables start to soften and the meat is cooked
Mix the chia seeds and matcha powder in with the almond milk and leave through its ready.
overnight to soak.
While the stir-fry is cooking bring a small pot to the boil and boil your rice
Combine the coconut yogurt with the vanilla protein powder noodles until soft, then strain off and add to the wok along with the rest of
the ingredients.
Place fresh fruits in the bottom of a glass and layer the chia mix, coconut
yogurt and granola on top Plate up the stir-fry and noodle mix and pour the remaining juices over the
top to finish.
Garnish with fresh mango slices

DINNER: 5-SPICE SALMON

LUNCH: CHICKEN STIR-FRY WITH RICE
NOODLES 618kcals: 32g Protein, 67g Carbs and 26g Fat

501kcals: 40g Protein, 58g Carbs and 12g Fat INGREDIENTS

INGREDIENTS 125g salmon
HEALTHY EATING MEAL PLAN

120g chicken 50g spinach

100g peppers 100g sliced peppers

50g mangetout 50g brown rice

40g beansprouts 1 tbsp honey

65g tenderstem broccoli (4 stalks) 1 tbsp tamari sauce

1x spring onion 1 tsp sesame oil

30ml tamari sauce ½ tsp 5-spice

50g rice noodles dried METHOD

10ml sesame oil Preheat the oven to 200 degrees Celsius

1 inch piece of ginger In a small bowl, whisk the honey, tamari, 5 spice and sesame oil.

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 Place the salmon on foil or parchment paper on a baking tray and pour
most of the glaze over it and leave it to marinade for 10-15 minutes

Bake the salmon for 10- 12 minutes

Place rice in a small pan, bring to the boil and cook for 15-20 minutes

Drain rice and set aside

Add the remaining glaze and peppers to a frying pan and fry lightly for 2-3
minutes

Serve salmon on a bed of spinach, with the rice and veggies.

SNACK: PROTEIN SHAKE AND BRAZIL NUTS

202kcals: 22g Protein, 2g Carbs and 12g Fat

INGREDIENTS
25g scoop of whey/ vegan protein

5x brazil nuts

METHOD
Add the desired amount of water to the protein powder and shake until
smooth
HEALTHY EATING MEAL PLAN

Nuts - simply weight and eat

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 OUR MOVE TO BECOMING FAQS
MORE SUSTAINABLE!
How will I know what each meal Can I change my macros during my
contains? package?
ACHIEVE A HEALTHY BODY, SUPPORT A HEALTHY PLANET Each tupperware will be labelled with a Of course! You are able to update or review
As a team we are making every effort to become more environmentally brief description of the meal which will your macros at any point throughout
friendly. provide you with the complete nutritional your package. Our nutrition team will
breakdown for each meal. also check in regularly to ensure that you
We are also working on other projects within our community to give back
are progressing towards your goals and
to the planet, including regular litter picking sessions, volunteering at soup What food can I expect?
organise any changes necessary to ensure
kitchens, and ensuring any food waste or last-minute clients cancellations to FFF has a varied and exciting menu, which
that you continue to see results.
go directly there. operates on a 3-week rotation. This means
that you will not see the same meal twice Sweet breakfasts are my favourite – can I
As friends of FFF, we’ll be sure to keep you up to date on these events should
within this time-period. We also update have them every day?
you wish to come along, meet the team and support our new initiative.
recipes frequently and in accordance with Absolutely! If you would like to receive our
seasonal produce. sweet breakfast option only (we have both
a dairy and a vegan sweet option each day)
WHAT YOU NEED TO KNOW ABOUT OUR NEW TUBS... Will I need to prepare my food?
let our nutrition team know and they will
A ll our packaging is biodegradable, recyclable and fully sustainable. No prep needed! Saving time and adding
update your plan. Alternatively, if you prefer
convenience to your busy schedule is what
our egg-based brekkys, we can also ensure
 ur new containers are made up of 90 % bagasse biodegradable material,
O we are all about. Every meal is individually
that you start your day with these delicious
lined with a plastic film that keeps the food fresh. packaged and if you need to reheat the
savoury meals.
food, simply pop the lid and microwave
After use the lining can be peeled out and recycled.
for 2.5-3 minutes or until at desired What if I want to exclude an
T he containers are microwaveable, oven safe and dishwasher safe. temperature. ingredient(s)?
You are free to exclude up to 3 ingredients
We’re taking a number of positive steps towards becoming far more conscious I don’t own a microwave – can the meals
or groups of food (i.e. red meat, dairy, fish
of our planet, but we still have a little way to go. Our juices and shakes will be eaten cold?
etc.) Simply list these on the order form.
continue to arrive in your bags in their plastic bottles, but we are speaking to Reheating your meals is absolutely optional
The exception to this is the plant based
suppliers in an effort to change this. as all of our meals can be eaten cold.
package, in which there are no exclusions
How long do the meals last? allowed.
Should you wish to save some of the meals,
I’m going away on holidays – how do I
they will stay fresh for 3 days if refrigerated.
pause the service?
If you are planning on eating the meals
You are free to pause the service at any
after 3 days, please freeze once delivered to
time, however we do require 2 working
ensure freshness.
days’ notice if you would like to alter your
How do I store my meals? delivery schedule. You can log in to the
Your food is delivered in a temperature- client section of the website and make
controlled cooler bag, which will ensure the changes to your own schedule, or send an
meals are kept fresh until approximately email to [email protected].
9am on the day of delivery. Once you There is also no limit on how long you
collect your bag, it is important to place pause for.
your meals in a refrigerator as soon as
possible to ensure optimal freshness.

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 GET IN TOUCH WITH US:
[email protected]

WWW.FRESHFITNESSFOOD.COM
Fresh Fitness Food @freshfitnessfood @fresh_fit_food