Meal Planning Made Simple: The “Rule of 3” Method for Fitness Success

You can train hard, follow the perfect workout plan, and stay consistent in the gym, but if your nutrition isn’t aligned with your goals, progress will always feel harder than it needs to.

Whether you’re aiming to lose fat, build lean muscle, or simply feel more energised and in control of your body, meal planning is the secret weapon that ties everything together.

In this post, I’ll share the Rule of 3, a game-changing meal planning method that simplifies your nutrition, saves time, and keeps you on track without the stress, the overwhelm, or the boring meals.

Why Meal Planning + Prepping Works

If you’re tired of second-guessing what to eat or falling into the “grab whatever’s available” trap, it’s time to plan with purpose.

Here’s what happens when you plan and prep your meals ahead of time:

✅ You Stay Consistent

Consistency is everything when it comes to results. Prepping your meals ensures you’re regularly fuelling your body with the right foods, in the right amounts, day after day.

✅ You Avoid the “Screw It” Moments

We’ve all been there. It’s 6pm, you’re starving, and the only thing in the fridge is a sad bag of lettuce and your kid’s leftover chicken nuggets. When your meals are prepped, you don’t have to rely on willpower.

✅ You Control Portions and Progress

Whether you’re in a fat-loss phase or building muscle, controlling portion sizes and macros is easier when meals are prepped in advance, and personalised for you.

✅ You Save Time and Mental Energy

No more wondering what’s for dinner every night. Batch-cooking and planning means fewer decisions and more time for everything else in your life.

✅ You Save Money

Buying ingredients in bulk and prepping at home reduces the temptation to grab expensive takeaways or supermarket “healthy” meals that aren’t always as healthy as they seem.

Enter: The Rule of 3 Method 🥦🍗🍠

This is my go-to method for simple, flexible, and goal-aligned meal planning. It’s not a strict meal plan, it’s a framework that gives you structure and freedom.

Here’s how it works:

Choose 3 options from each of these key food categories for the week

This gives you a flexible mix-and-match base to create nourishing, delicious meals without decision fatigue.

🍠 Choose 3 Carb Sources

Your energy providers, go for fibre-rich, whole food options:

• Sweet potatoes

• Rice or quinoa

• Oats or wholemeal bread

🥦 Choose 3 Vegetables

Packed with fibre, vitamins, and volume to keep you full:

• Spinach

• Bell peppers

• Broccoli (or carrots, green beans, tomatoes)

🍎 Choose 3 Fruits

For natural sweetness, fibre, and nutrients:

• Berries

• Bananas

• Apples or oranges

🥑 Choose 3 Healthy Fats

Essential for hormones and satiety:

• Avocado

• Olive oil

• Nuts or nut butter

🍗 Choose 3 Protein Sources

The star of the show for muscle maintenance and fat loss:

• Chicken breast

• Greek yogurt or cottage cheese

• Salmon, lean beef, or tofu

🥄 Choose 3 Condiments

Add flavour without going overboard on calories:

• Salsa

• Balsamic vinegar

• Hummus or mustard

🍿 Choose 3 Snacks

These should be satisfying, protein-rich or fibre-based:

• Greek yogurt

• Protein bars

• Popcorn or trail mix

Creating Meals with the Rule of 3

Once you’ve prepped your three choices from each category, mix and match them throughout the week. It’s like creating your own healthy “menu” for the week, with zero stress.

Sample Meal Ideas

🥣 Breakfast Ideas

• Greek Yogurt Parfait: Greek yogurt + berries + a sprinkle of oats + drizzle of honey

• Veggie & Egg Scramble: Eggs + spinach + peppers + side of sweet potato hash

• Protein Smoothie: Protein powder + banana + spinach + whole milk  + nut butter

🥗 Lunch Ideas

• Chicken Quinoa Bowl: Grilled chicken + quinoa + roasted broccoli + salsa

• Turkey Wrap: Wholemeal wrap + turkey + spinach + hummus

• Tofu Stir-Fry: Tofu + peppers + green beans + rice + soy sauce

🍽️ Dinner Ideas

• Salmon & Sweet Potato: Baked salmon + sweet potato wedges + steamed broccoli + balsamic drizzle

• Beef Stir-Fry: Lean beef + peppers + spinach + brown rice + teriyaki sauce

• Chickpea Curry: Chickpeas + mixed veg + curry sauce + quinoa

🧃 Snack Ideas

• Apple slices + peanut butter

• Greek yogurt + honey + berries

• Raw veg sticks + hummus

Why It Works (Especially for Women Over 40)

As we age, nutrition needs become more nuanced, especially during perimenopause and menopause. Energy, muscle mass, metabolism, and hormones are all influenced by what (and how consistently) we eat.

The Rule of 3 Method takes the guesswork out of meal planning, keeps your nutrition aligned with your workouts, and supports hormonal balance without requiring you to track every macro or weigh every bite.

Ready to Plan Like a Pro?

Inside my Pro-Age Reset Plan, you’ll learn how to fuel your body for fat loss, strength, and hormonal health, with simple tools like the Rule of 3 Method, done-for-you meal templates, and nutrition coaching that actually fits your lifestyle.

You don’t need perfection, you need a system that works for you.