The Simplified Dietary Guidelines (for Busy, Burnt-Out Humans)
Let’s be honest:
When you’re tired, stressed, and juggling a million things… the last thing you want is a 30-page PDF on nutrition.
So here’s a stripped-back version of what your body actually needs to feel better, think clearer, and sustain energy—without counting macros or buying superfoods from a rainforest.
THE 5 ESSENTIALS (JUST REMEMBER: F-F-P-W-L)
1. F = Fuel with Whole Foods
If it grew from the ground, swam in the ocean, or had a mama—it counts.
Think: fruits, veggies, lean meats, eggs, legumes, nuts, seeds, grains.
AVOID: processed, packaged, and ultra-sweetened stuff most of the time.
2. F = Focus on Fibre
Fibre keeps your gut happy and your energy stable.
Include veggies, oats, beans, wholegrain bread, apples, chia seeds daily.
3. P = Protein in Every Meal
Protein = satisfaction and energy.
Choose eggs, tofu, yoghurt, chicken, fish, legumes, or protein powder.
4. W = Water Like It's Medicine
Dehydration = fatigue, headaches, brain fog.
Aim for 2L a day minimum, more if you're active.
Add lemon, cucumber, mint or a pinch of salt if you find it boring.
5. L = Limit Sugar + Alcohol
These deplete minerals, mess with sleep, and spike cortisol.
Enjoy in moderation. And if you’re burnt out, reduce until you feel better.
QUICK TIPS FOR REAL LIFE
Buy pre-cut veggies or frozen stir-fry mixes. Buy fresh or store your own frozen.
Boil a dozen eggs on Sunday = protein sorted. Whether you raise your own hens or buy store bought.
Have a go-to “emergency meal” (tuna + brown rice + spinach = done).
Snack smart: handful of almonds + fruit > muesli bars or coffee alone.
Eat before you’re starving = fewer bad choices. (I personally, love this one, and why routines and rituals are my go-to).
What About Supplements?
If you're tired all the time and skipping meals:
Consider a quality multivitamin
Magnesium (for stress and sleep)
B12 or iron (especially if plant-based)
But food comes first. Supplements are support, not substitutes.
AT-A-GLANCE VISUAL: THE “BALANCED PLATE” GUIDE
Balanced Plate (per meal):
Food Group Portion Size Examples:
Veggies ½ plate Leafy greens, carrots, capsicum, zucchini
Protein ¼ plate Chicken, eggs, tofu, lentils
Carbs ¼ plate Brown rice, quinoa, sweet potato
Healthy fats 1 tbsp Olive oil, seeds, avo, nuts
+ A glass of water with lemon or herbal tea
Final Words (You’ve Got This)
You don’t need perfection. You just need fuel, hydration, and consistency.
Start with one better choice a day.
Your body will notice. Your brain will thank you. Your energy will grow.
Need help putting this into practice?
Book a quick nutrition reset consult or download my free “Paddock To Plate Meal Plan”.
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