Welcome to Your 14-Day XALI Meal Plan

This plan is here to help you eat in a way that supports your hormones, energy, gut, and goals – without the overwhelm of cooking something new every day.

Here’s how it works:

You’ll notice some meals repeat or show up in different ways – that’s intentional.
It’s how I eat during the challenge, and how I stay consistent and sane (without spending my life in the kitchen).

Repeat + Remix

If I make a slow-cooked meal – like BBQ lamb or beef offal sausages – I’ll use it like this:

• Night 1: Hot with rice and greens
  
• Next day: Chopped through gluten-free pasta or stir-fry
  
• Following day: Tossed cold into a salad or wrap
  

This way, it’s never boring.

Freezer Hack

What shifted everything for me was switching to freezer bags instead of bulky glass containers.

They stack flat, take up way less space, and make bulk prep so much easier – especially when rotating your proteins and staples.

I also batch-cook turmeric rice with bone broth and bay leaves, then portion it into 100g freezer bags. That’s my ideal carb serve based on how I train – and it removes the guesswork every time I plate up.

My Must-Have Tools

I don’t rely on motivation. I rely on smart tools that make it easier to stay consistent:

• Slow cooker – Set it, forget it, portion it
  
• Food processor – Blitzes, chops, and saves hours
  
• Air fryer (optional but fab) – For crispy, quick, satisfying meals
  

My Pre-Meal Ritual: ACV + Inositol

Before meals, I have apple cider vinegar (ACV) with inositol  and honestly, it’s been such a win for my body and my habits.

• Helps blunt the blood sugar spike after meals
  
• Improves insulin sensitivity
  
• Reduces cravings
  
• And gives me a lovely little pause before I eat, which helps me slow down and digest better
  
•  It’s simple, affordable, and it works.

 My Wine Swap That Changed Everything

One of the biggest shifts for me was replacing my evening glass of wine with SWITCH hot chocolate – a blend with magnesium and ashwagandha.

• Helps me sleep better
  
• Reduces hot flushes and restlessness
  
• Takes the edge off my sweet cravings
  
• Keeps the temptation of that wine pour at bay
  

It’s now a nightly ritual I genuinely look forward to. It’s calming, grounding, and hormone-friendly.

What This Plan Gives You:

• 14 days of hormone-supportive, protein-rich meals
  
• Meals I actually eat — no fluff, no calorie traps
  
• Links to my fave XALI recipes + food photos to guide you
  
• Pre-workout smoothies that energise without crashing you
  
• Real-life tips that make consistency possible — even when motivation dips
  

You don’t have to be perfect. You just have to keep showing up.
Reuse what you’ve made. Repeat what works.
And prep in a way your future self will high-five you for.

Finally … 

If you don’t want to eat like me during the challenge 🙂 no drama!

There are over 250 incredible hormone-friendly recipes on the XALI platform to choose from.

But I’ve done it this way because I’ll be honest, there’s been a high demand for how I do it personally.
So here it is. No fluff. Just real food that works.

Let’s go.

Love 

Naz xx

The 14-Day Meal Plan

Day 1

Breakfast
• Protein yoghurt breakfast bowl

Lunch
• Slow-cooked BBQ lamb with brown rice and salad

1 bottle Niulife Extra Thick BBQ Sauce, 1 kg lamb leg or shoulder, seasoning — slow cook for 8 hours and remove fat before portioning.

Dinner
• Slow-cooked Thai Chicken Curry

Pre-Workout Smoothie
• Gut Food (10 g)
• Protein Powder (30 g)
• ½ Frozen Banana
• Frozen Berries (20 g)
• Collagen (1 tbsp)
• Splash of MCT Oil
• Superfood blend (adaptogenic mushrooms + cacao)
• Water or Organic Alt Milk

Day 2

Breakfast
• Slow-cooked BBQ lamb with kale salad
• Gluten-free toast with avocado & sauerkraut

Lunch
• Slow-cooked BBQ lamb stir-fry with greens & gluten-free pasta

Dinner
• Salmon fish cakes with salad (add carbs)

Pre-Workout Smoothie
(same as Day 1)

Day 3

Breakfast
• Protein yoghurt breakfast bowl

Lunch
• Slow-cooked beef brisket with greens and pasta

Dinner
• Sliced roast lamb with greens and rice

Pre-Workout Smoothie
(same as above)

Day 4

Breakfast
• Mince bolognese, turmeric rice, greens, sauerkraut

Lunch
• Egg white omelette with mince & veg

Dinner
• XALI Seared tuna with stir-fried veg & roasted sliced potato

Pre-Workout Smoothie
(same as above)

Day 5

Breakfast
• Protein yoghurt breakfast bowl

Lunch
• Quick tuna salad with roasted pumpkin

Dinner
Beef offal sausage pasta with zucchini, carrot & green beans

Pre-Workout Smoothie
(same as above)

Day 6

Breakfast

• Breakfast OUT

Lunch
 •Roast chicken turmeric rice spinach veg & seeds

Dinner
• Pan-fried salmon with air-fried potatoes and greens

Pre-Workout Smoothie
(same as previous days)

Day 7

Breakfast

• Vanilla overnight oats (GF)

💡 This recipe is great for hormone support and rich in healthy fats. If your goal is fat loss, use the lighter version: coconut water instead of milk, less hemp, and one nut topping.

Lunch
• XALI Caesar salad wraps (I use GF wraps)

Dinner
• Roast lamb with dark leafy greens

• Homemade fries

Pre-Workout Smoothie
(same as above)

Day 8

Breakfast
• Vanilla overnight oats (GF)

💡 This recipe is great for hormone support and rich in healthy fats. If your goal is fat loss, use the lighter version: coconut water instead of milk, less hemp, and one nut topping.

Recipe link:

https://app.xali.com.au/eat/view/73

Lunch
• Finn poke salmon salad with rice

Dinner
• Beef Offal sausages salad sauerkraut & home made chips

Pre-Workout Smoothie
(same as above)

Day 9

Breakfast
•Egg white spinach omelette & salmon & GF toast

Lunch
• Beef Brisket on toast Avo spinach & Sauerkraut

Dinner
• Naz’s Thai chicken curry (XALI)

Pre-Workout Smoothie
(same as above)

Day 10

• Hemp seeds reduced to ¼ cup
  
• Only one nut topping (choose almonds or walnuts)
  
• Coconut milk swapped for ¾ cup coconut water (~34 kcal)
  

Lunch
• Gluten free pasta chicken sauerkraut

Dinner
• Seared salmon & greens & air fry potato

Pre-Workout Smoothie
(same as above)

Day 11

Breakfast
• Slow cooked lamb rice & spinach

Lunch
• Slow-cooked Thai Chicken Curry in GF wraps

Dinner
• Mince bolognese Turmeric rice Greens Sauerkraut

Pre-Workout Smoothie
(same as previous days)

Day 12

Breakfast
• Frittata green juice, avocado. With berries Take out lunch.

Lunch
• Chicken nourish bowl with rice sauerkraut

Dinner
• Sea bream Kale salad pumpkin

Pre-Workout Smoothie
(same as above)

Day 13

Breakfast
• Vanilla overnight oats (GF)

💡 This recipe is great for hormone support and rich in healthy fats. If your goal is fat loss, use the lighter version: coconut water instead of milk, less hemp, and one nut topping.

Recipe link:

https://app.xali.com.au/eat/view/73
Lunch
• Slow cooked beef brisket greens and pasta

Dinner
• Scallops Salad & brown rice

Pre-Workout Smoothie
(same as previous days)

Day 14

Breakfast
• Beef Brisket on toast Avo spinach & Sauerkraut

Lunch
•  Max protein omelette & mince with side of greens

Dinner
• Slow cooked lamb with greens & rice

Pre-Workout Smoothie (same as above)

Or pick from the full XALI recipe selection:
Explore more

Bonus meals: 

 • Scallop salad ADD pasta or rice or Air fry chips

 • XALI Roasted veg frittata (1/2 egg white ) & pumpkin