260-page e-book

The Bains Nutrition Guide

Eat until you're full and satisfied, without compromising your health.

Many clients ask for a meal plan they can follow, adjust, or simply use as an overview. This guide is the answer.

It's flexible and adapts to your lifestyle. Healthy, sustainable eating doesn't mean tiny portions or fighting your hunger: the plan includes hearty bowls, wraps, and even pasta, drawn from the meals clients have enjoyed most over the years.

What's inside

The 7-day meal plan and recipes

A complete sample week with simple, everyday recipes tested by real clients.

The science of satiety

Calorie density and how to trigger your body's natural fullness signals.

Modification pathways

How to adjust each recipe for athletic performance, weight gain, omnivores, and picky eaters.

Flavour and cravings

A practical craving toolkit, plus a dressings guide with 38 sauces and flavour-boosting swaps.

Kitchen and grocery essentials

Shopping tips, label-reading guides, and checklists for stocking your pantry and kitchen.

Cooking techniques

Step-by-step guidance on cooking, roasting, and sautéing with health in mind.

Customization and tracking

A curated what-to-eat list, two ways to track progress, and help building your own meal plan.

Whether you want a strict plan to follow or want to build your own healthy rhythm, it's all here.

Look inside

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