FAQ

PRODUCT ORDERING PAYMENT DELIVERY MEAL KITZ 70/30 YF DIETITIAN

PRODUCT

How long will my meals last for?

Youfoodz ready-to-eat meals have an average shelf life of seven to nine days in the fridge. We recommend eating any meals with fish within the first six days. Our Fruit Salad and Sandwiches should be eaten within the first four to five days.

Meal Kitz will have an average shelf life of five days. All Meal Kitz containers have use-by dates printed on the plastic film, as well as on the outside of the box.

For customers in Adelaide & Perth, please note the average meal shelf life is six to nine days, due to an extra day in refrigerated freight transport.

Some meals and snacks have a longer shelf life. Always check the Use By date before consumption.

How do the meals stay fresh?

Youfoodz sources the freshest produce that is cooked, packaged and delivered straight to your door.

We seal our meals using "Modified Atmosphere Packaging". Like vacuum sealing, this process removes oxygen from the meals and allows the product to stay fresh naturally for as long as possible.

Can I freeze my Youfoodz meals?

We offer fresh meals to ensure we present the best possible quality of food.

Our ready-to-eat meals can be frozen and will last for up to three months safely when frozen below -10 degrees Celsius. We recommend against freezing fish or salad meals.

Please note: Freezing does affect the quality of most foods and may not result in the best eating experience.

In order to maintain quality of all Meal Kitz, ingredients we strongly advise against freezing these products.

What happens if I have food allergies?

Our chefs take the highest care to keep allergy-prone ingredients out of certain meals. However, they may still be present, as all of our products are produced in the same kitchen.

We suggest checking the ingredient list for each meal thoroughly before consumption. Contact Customer Service if you’re still unsure.

I'm not totally happy with my YF meals - what can I do?

We want you to be 100% happy with your Youfoodz meals, which is why we created the YF Promise - the best meals, or they're free!

If you're not totally satisfied with the quality or taste of your YF meal, please contact us with photographs of the product and we'd be happy to fix you up for the meals you didn't dig.

Do Youfoodz have any vegetarian meals?

Yes! Have a look at our vegetarian options here.

Do Youfoodz cater for specific dietary requirements?

All of our meals are made and packed as described on our website. Unfortunately, we are unable to take requests for custom ingredients or meals due to our large volume of production.

Can I recycle the packaging?

YES, our packing is 100% recyclable!

Meals and Meal Kitz: Meal sleeves and Meal Kitz boxes are made from cardboard, which can be recycled. Plastic meal trays are both biodegradable and recyclable. Plastic film used to seal meal trays can be taken to soft plastics recycling (found in major supermarkets).

Snacks: Snack packaging and wrappers are recyclable, just pop this in your curb-side recycling bin.

Youjuice and Shiraz: All bottles can be recycled and even taken to collection points in some states for a 10c refund.

Will I receive exactly what is shown in the images?

Our meals are packed and portioned according to weight, which means the quantity/pieces may vary to the images.

Can I eat Youfoodz if I am pregnant or breastfeeding?

Please consult with a medical professional if you are pregnant or breastfeeding, before commencing Youfoodz.

How much larger are Youfoodz Large meals?

 

All Large Meals (also in a classic, ‘regular’ size) can be found on our menu here.

Please note: Depending on your microwave, Large Meals may take longer than 2 minutes to heat.

ORDERING

How do I order?

Simply browse our menu, add individual meals or meal plans to your shopping cart, and head to the checkout when you’re ready – you can purchase with a credit card, Afterpay, Zip, or PayPal!

Is there an app for that?

App-iness is just a click away! Download our App, available on iOS and Android for a more streamlined and even faster checkout experience!

Can I buy Youfoodz in store?

You can also buy Youfoodz fresh meals, Meal Kitz, snacks from more than 3,000+ retail outlets Australia wide – find your closest retailer on our Local Stockist page.

If you’re hungry for a particular meal, our Customer Service team can check what’s in stock or when Youfoodz deliveries arrive at your local YF retailer.

Is there a minimum order?

Because Youfoodz is a premium product, we do have a minimum spend of $49 per order to facilitate home delivery with no contracts.

Can I repeat my order?

It’s also now even easier to ‘set and forget’ your order – check out our recurring orders FAQs page for more details.

When do I have to order by & when is delivery?

Weekly cut-off times and delivery days vary depending on your location. Please check our Delivery Areaspage for the most up-to-date information.

Do I need to sign up to a contract?

We have a NO lock-in contracts. That means you can order weekly or whenever you like. Taste the freedom!

PAYMENT

How do I pay?

At the online checkout, you’ll be asked to enter your payment details – we accept Visa, Mastercard & Amex debit/credit cards, as well as PayPal. You can also order now and pay later with Afterpay and Zip. Find out all you need to know about shopping with Afterpay and Zip pages.

What if my payment is declined?

You’ll receive a notification on the checkout page that your payment has declined.

If payment fails on a recurring order, your order won’t be processed and you’ll receive an email notification letting you know your payment has failed. You’ll need to go back online and restart the recurring order process again by placing a new order and order frequency. See our recurring orders FAQs for more details.

Can I Afterpay my Youfoodz order?

Yes! You can eat now and pay later with Afterpay. Find out more info on our Afterpay page.

Can I Zip my Youfoodz order?

Yes! You can eat now and pay later with Zip. Find out more info on our Zip page.

 

DELIVERY

Where does Youfoodz deliver?

Youfoodz’ delivery network is Australia-wide. Head to our Delivery Areas page to check if we deliver to your postcode, by typing in your postcode or suburb.

We’re ever-growing and always looking to expand the network, so if we don’t currently deliver to your area, drop in your email address on the Delivery Areas page and we’ll see what we can do! 

  • Darwin (Friday)
  • Cairns (Wednesday)
  • Townsville (Wednesday)
  • Mackay (Thursday)
  • Sunshine Coast (Tuesday and Thursday)
  • Brisbane (7 Days a week!)
  • Gold Coast (Wednesday and Friday)
  • Brisbane Rural (Wednesday and Friday)
  • Newcastle (Tuesday and Friday)
  • Central Coast (Tuesday and Friday)
  • Sydney (7 days a week!)
  • Sydney Rural (Thursday)
  • South Coast (Monday & Thursday)
  • Canberra (Monday, Wednesday & Friday)
  • Southern NSW (Wednesday & Friday)
  • Southwest NSW (Friday)
  • NSW Border (Saturday)
  • Melbourne (7 days a week!)
  • Melbourne Rural (Tuesday and Thursday)
  • Melbourne Provincial (Tuesday and Thursday)
  • Adelaide (Tuesday, Thursday & Saturday)
  • Perth (Tuesday, Thursday and Friday)
  • Blue Mountains (Wednesday)
Does next day delivery apply to my area?

Next day delivery is currently only available in select metro areas. You can check your delivery area, including your order cut-off times, here

How much is delivery?
  • Adelaide Metro - FREE
  • Blue Mountains - FREE
  • Border NSW - $10
  • Brisbane Metro - FREE
  • Brisbane Rural - FREE
  • Cairns - $10
  • Canberra - FREE
  • Central Coast - FREE
  • Darwin - $10
  • Gold Coast - FREE
  • Gold Coast NSW - FREE
  • Mackay - FREE
  • Melbourne Metro - FREE
  • Melbourne Provincial - FREE
  • Melbourne Rural - FREE
  • Newcastle - FREE
  • Perth - $20
  • South Coast - FREE
  • Southern NSW - FREE
  • Southwest NSW - $10
  • Sunshine Coast - FREE
  • Sydney Metro - FREE
  • Sydney Rural - FREE
  • Townsville - $10
When do I have to order by & when is delivery?

Weekly cut off times and delivery days differ depending on your location. Please refer to the Delivery Areas Page for the most up-to-date information.

What time will my order be delivered?
  • Darwin Deliveries start from approx 3pm (Friday)
  • Cairns Deliveries start from approx 10:30am (Wednesday)
  • Townsville Deliveries start from 10:00am (Wednesday)
  • Mackay Deliveries start from approx 6am (Thursday)
  • Sunshine Coast Deliveries start from approx 1:00am (Tuesday and Thursday)
  • Brisbane Home Deliveries start from approx 12am, Business Deliveries start from 8am (7 Days a week!)
  • Gold Coast Home Deliveries start from approx 1am, Business Deliveries start from 1am (Monday, Wednesday and Friday)
  • Brisbane Rural Deliveries start from approx 6:30am (Wednesday & Friday)
  • Newcastle Deliveries start from approx 5am (Tuesday & Friday)
  • Central Coast Deliveries start from approx 5am (Tuesday & Friday)
  • Sydney Home Deliveries start from approx 12am, Business Deliveries start from 8am (7 days a week!)
  • Sydney Rural Deliveries start from approx 4am (Thursday)
  • South Coast Deliveries start from approx 5am (Monday & Thursday)
  • Canberra Deliveries start from approx 6am (Monday, Wednesday & Friday)
  • Southern NSW Deliveries start from approx 6am (Wednesday & Friday)
  • Southwest NSW Deliveries start from approx 6am (Wednesday & Friday)
  • NSW Border Deliveries start from approx 5am (Saturday)
  • Melbourne Home Deliveries start from approx 4am, Business Deliveries start from 12am (7 days a week!)
  • Melbourne Rural Deliveries start from approx 6am (Tuesday & Thursday)
  • Melbourne Provincial Deliveries start from approx 6am (Tuesday & Thursday)
  • Adelaide Deliveries start from approx 8am (Tuesday, Thursday & Saturday)
  • Perth Deliveries start from approx 9am (Tuesday, Thursday and Saturday)
  • Blue Mountains Deliveries start from approx 5am (Wednesday) 

If there are any major delays, we will always advise you via email, phone or SMS.

If your order is being delivered to a workplace, please add the business name and operating hours to the delivery notes. While our drivers will endeavour to deliver between those times, we cannot guarantee a specific delivery time.

Please note: our delivery times may vary from week to week as routes change weekly and our customer base grows.

For an ETA of your delivery, give our office a call on (07) 3633 0708 only on the day of delivery itself. Because routes are finalised very late the night prior to delivery, we won’t know before this time.

What delivery notifications will I get for my next day delivery?

The night before your order is due to arrive, you will receive an email with a tracking link, so you can keep an eye on the four-hour delivery window and follow your delivery’s progress.

If your delivery has been dropped off before 7am, you will receive an email to confirm its completion. Don’t worry - we won’t SMS you in the wee hours of the night!

Do I need to be home to receive delivery?

Nope, you don't need to be home to receive your delivery! Your fresh YF will be delivered in a water-resistant ‘enviro’ box with ice packs, which can hold a safe temperature for up to eight hours.

Note: This recommended timeframe is weather dependent and will decrease in warmer weather. Please ensure you refrigerate your items as soon as possible.

Your delivery will generally be left at your front door, gate, or office reception unless you have advised a specific location in the ‘delivery notes’ when placing your order.

Note: The delivery label on your esky has your name, address, and phone number visible. Should there be any dogs present at your delivery address, our drivers will leave your order in the safest place possible without entering the premises. The safety of our drivers is very important to us.

What if I live in a gated complex or high-rise building?

Please leave delivery notes with instructions on how to enter the complex (such as a code or buzzer), or if it’s okay to leave your order at the reception or front gate. If you haven’t left any specific instructions, our drivers will leave your order in the safest place possible.

Can I pick up my order directly from Youfoodz?

Sorry! We don’t currently offer this option.

I didn't receive exactly what I ordered.

The Youfoodz team is amazing at packing the tens of thousands of meals we send out each week, however, please email us or give us a call on (07) 3633 0708 if there are any issues with the order you've received.

We update our menu every 1-2 weeks, so if you are missing an item, it may no longer be available and may have been replaced with a different meal.

What if I have an issue with my order?

For any delivery or meal issues / feedback, please phone our customer service team on (07) 3633 0708 or send us an email via hungry@youfoodz.com within 7 days of receiving your order. Photos of the meal and / or delivery are needed to assist in our investigation. For minor complaints, a voucher code may be offered in lieu of a refund. 

Does the new enviro delivery box keep meals as cold as the styrofoam esky did?

Yes! In fact, we tested more than 100 different packaging combos to find this winner, which keeps temps colder and more consistent than ever before!

How do I recycle my delivery box & ice pack?

Our fancy schmancy enviro box is 100% water-resistant recyclable cardboard, so you can break it down and pop it in your recycling bin at home.

Our Thermoshield ice packs are recyclable once the gel is emptied, however kerbside recycling does differ from council to council, so please check your local council regulations as some small depots don’t have the equipment to separate flexibles.

When it comes to the bubble wrap lining, you can drop it at any soft plastics recycling point (most major supermarkets have this near the checkout for you to recycle plastic shopping bags).

Will you collect my used delivery box?

We’ll keep collecting the styro eskies and gel packs until May 31.

We're unable re-use cardboard boxes and we encourage you to recycle them responsibly at home, but will still happily take them off your hands and recycle them for you!

We can also collect ice packs (did you know you can reuse them? Cut them up individually for lunch bag ice bricks - genius), as well as your bubble liner.

Leave your used materials out on your next delivery day and our couriers will collect them if they have space to do so, otherwise contact Customer Care to arrange a special collection.

Note: styrofoam eskies will be returned to our supplier to be melted down and reused.

What’s the difference between the previous ice packs and these new ‘pillow’ ice packs?

Just like our previous gel packs, the new packs are totally non-toxic and bonus: you can carefully cut them into individual squares to keep in your freezer and use in your Youfoodz lunch bag! 

What is Youfoodz doing to improve sustainability?

We launched our enviro box after listening to ongoing customer feedback, and to ensure your foodz stay safer and colder for longer.

However, the enviro box is not a long-term solution for us. We are fully committed to exploring solutions like plant-based packaging & reusable alternatives into the future. In fact, we have people dedicated to this right now!

We would love your input on how we can make YF more planet-friendly, so please let us know if you have any sustainability initiatives you would like us to consider.

I placed an order with the wrong address and it’s due tomorrow! Can I change it?

We need as much notice as possible for any updates to your order, as our routing is completed right after your order cut-off time, which you can find here.

Please contact Customer Care ASAP via web chat or 07 3633 0708 so we can look into making this change for you!

What happens if I need to cancel my order?

If you need to make changes to or cancel your order, you’ll need to do so prior to your delivery area cut-off time, which you can find here.

Please contact Customer Care ASAP via web chat or 07 3633 0708 so we can make this change for you!

Can I change my ‘Set & Forget’ recurring order for next day delivery?

Unfortunately not. However, you can always make changes to your recurring order or stop whenever you want! You’ll receive your usual recurring order reminder at 8am, two days before cutoff, for you to make these changes.

MEAL KITZ

Are Meal Kitz a subscription service?

Nope! You can buy just one or as many at a time as you like, mixing up your order with fresh ready-to-eat meals, snacks and juices to meet our $49 minimum spend online.

You can also grab Meal Kitz in store at participating Youfoodz retail stockist.

How do I store Meal Kitz?

The entire box (and the 4x trays it holds) should be stored in the fridge until you’re ready to cook.

When do I have to use my Meal Kitz by?

All Meal Kitz containers have use-by dates printed on the plastic film, as well as on the outside of the box.

We guarantee 5 days shelf-life from the day you receive your online order. If you buy a Meal Kit in store the use by dates will vary, so please check them when you grab your kit.

Why are there Regular and Large serving suggestions on the nutritional panel?

Unlike our ready-made-meals, you can portion Meal Kitz yourself! Some people may want a smaller serve, or one person in a couple may serve themselves more than their partner.

This is why we’ve provided two options on the nutritional panel: one for a ‘large serve’ (total of 2 large serves per kit), and one for a ‘regular’ serve (total of 2.3 - 2.4 serves per kit).

Do I need to be a good cook to use YF Meal Kitz?

Not at all! All Meal Kitz feature easy 6-step recipes even the most basic cooks can handle - and more advanced cooks will still get a kick out of!

All recipes require a fry pan or wok along with a wooden spoon or spatula. Some require a microwave, and some have a very small amount of chopping required.

Where is the recipe card?

Our Meal Kitz box is pretty nifty! Pop the top open and unfold the flaps; you’ll see the recipe printed inside the box.

Remove this recipe slip and fold back as per the instructions (using Tab A and Tab B) and voila - you have a recipe card that stands up on your bench on its own!

Recipe instructions are also available online, listed under each individual Meal Kit.

Do they really take 15 minutes?

Yes! We’ve created all Meal Kitz to be ready from pan to plate in 15 minutes or less. How do we do it? By providing pre-chopped veg, pre-marinated meats and delicious Youfoodz sauces!

How much ingredient prep do I have to do?

Hardly any! Some kitz have absolutely zero prep needed, while others are super minimal (think chopping a cucumber or slicing cherry tomatoes in half). You won’t ever need to cut meat or any big, cumbersome veg.

All Meal Kitz boxes contain 4 x Youfoodz containers full of raw or marinated ingredients, fresh veg, sauces and oils - everything you need for a delicious home-cooked meal!

Will I have to add other ingredients from my pantry or fridge?

Nope! Absolutely everything you need is in the box. We do offer ‘chef tips’, which suggest adding optional extra ingredients (e.g. chilli if you like things hot) but that’s totally up to you.

Will there be more Meal Kitz added to the range?

Yes! We’re planning to regularly launch new Kitz to keep the range growing. If you want to see a particular meal made into a kit, drop our Customer Care or Social teams a message and let us know!

70/30

What is the Youfoodz 70/30?

Youfoodz 70/30 is a sustainable, convenient, healthy, and delicious meal plan, and part of a greater weight-loss movement.

The 70/30 isn’t a diet, a challenge, or a cleanse. Our mission is to create a balanced program (and we use the word ‘program’ lightly) that makes healthy eating the easiest option, helping you achieve health, wellness, and weight-loss goals.

What does the 70/30 entail?

The 70/30 approach is simple: fill 70% of your weekly diet with clean and healthy food (like Youfoodz meals under 350 calories, healthy recipes, or other ‘clean eating’ options), so you can enjoy flexibility for the remaining 30% of the week.

There are no ‘off-limit’ foods or food groups on the YF 70/30. It’s all about balance!

How does the Youfoodz 70/30 work?

Use our online planner to map out your 70/30 week. You’ll start by popping in the 30% ‘relaxed’ meal occasions, then hit the 70% with fresh and healthy food options.

Our 70/30 meal planner will show your ‘balance’ - you can stop when you hit the 70/30 ratio, or whenever you’re happy!

What does a 70/30 week look like?

Based on five meal occasions per day (breakfast, lunch, dinner, and two snacks), about 25 healthy meals / snacks per week make up your 70%.

The 30% of your week is about 10 ‘relaxed’ meal occasions for you to enjoy life’s more delicious moments, like brunch with friends or your fave dessert. Everything in moderation!

What can I eat for my 30%?

YF 70/30 allows flexibility and a little indulgence (including ‘sometimes’ foods). It’s important not to go overboard with the ‘sometimes; foods as part of your 30%, as it won’t be great for your long-term health or your waistline (these foods are often higher in calories and higher in unhealthy fats, sugar, and salt!)

‘Sometimes’ foods you could enjoy in your ‘30’ include:

  • Youfoodz Balanced or Relaxed meals (over 350 calories) and snacks (over 175 calories)
  • Your fave sweet treat, like a couple of scoops of ice-cream or a few sweet biscuits or some chocolate
  • A couple of slices of processed meats or sausages
  • Chips or salty crackers
  • A can of soft drink
  • Your fave alcoholic beverage (wine/spirits/beer)

As part of your ‘30’, you could also eat out with friends and family at your fave restaurant and enjoy your fave meal and dessert, once or twice per week (e.g. on weekends).

Pro tip: Use the 70/30 meal planner to guide you so you don’t go overboard with your 30%.

Do I need to sign up to a 70/30 plan?

We continue our firm stance on NO lock-in contracts; you can order weekly or whenever you like!

The 70/30 is designed as an easy meal-planning tool to help you achieve your health, wellness, and weight-loss goals. We are looking at a ‘rollover’ option for those of you who want to easily repeat your order week-to-week.

Do I need to have an exact 70/30 balance to proceed with my meal plan?

Nope! Our 70/30 planner will show your running balance, and you can continue to payment whenever you’re happy. It might be 50/50, or 10/90 (but we hope it isn’t).

What do you define as a ‘clean’ meal?

We define a clean Youfoodz meal as meals with less than 350 calories, and snacks with less than 175 calories.

On the Youfoodz 70/30 program, ‘70’ meals are all classed as ‘clean’ and contain 350 calories or less, while the ‘70’ snacks contain 175 calories or less.

Choosing 3 ‘clean’ YF meals and 2 ‘clean’ YF snacks will provide you with: approx. 1050 cal (3 meals) + approx. 350 cal (2 snacks) = approx. 1400 cal

All Youfoodz meals, including the ‘Clean’ meals are balanced with lean protein (meat and meat alternatives), healthy fats, and good quality carbohydrates (vegetables, healthy whole grains).

We also have great Youfoodz approved ‘clean’ recipes on our website you can use to make delicious ‘70’-appropriate meals at home.

Alternatively, if you’d like the flexibility to choose other healthy meals as part of Youfoodz 70/30, you can do that too! Just make sure you’re choosing healthy options and balancing things out correctly.

How much weight will I lose on the 70/30?

Individual weight-loss results will vary. The 70/30 should be used in conjunction with a healthy lifestyle, which includes movement and exercise.

The World Health Organisation (WHO) recommends adults aged 18 to 64 should do at least 150 minutes of moderate-intensity aerobic exercise each week (about 30 minutes, five days a week).

How much weight should I lose?

Everyone’s goals are different and we strongly recommend you chat with your GP before embarking on any drastic weight-loss journeys.

We typically recommend a weight-loss goal of about 0.5 to 1kg per week – slow, steady, and safe weight loss is key for longer-term results.

Remember: if you’re adding in training (particularly strength training) you’ll gain muscle, so If you find you’re not hitting a 0.5 to 1kg weight-loss target, it might be because you’ve gained muscle mass.

It’s important to look at other measures of success too, such as how your clothes feel, your waist measurements change, and whether you feel fitter, stronger and healthier. It’s not always about the number on the scales.

Is the 70/30 just for weight loss?

Not at all! 70/30 is for everyone. If you’re looking to freshen up mealtimes, find a better balance on your plate, or reset after a period of indulgence, the 70/30 is a great way to get yourself back on track.

What are 70/30 Preset Plans?

Our dietitian Margaret Mielczarek has created three 5-day Preset Meal Plans to kick-start your 70/30 if you’re short on time or need a little extra help:


  • Starter Plan, which is filled with 10 healthy Youfoodz lunches and dinners, so you can DIY brekky and snacks

  • Classic Plan, with 10 low-cal Youfoodz lunch and dinners and 10 snacks – you do you for brekky

  • Complete Plan, let our chefs take care of you from morning ‘til night, with 15 meals and 10 snacks
  • How do Preset Plans work?

    We’ve auto-filled each plan with low-cal Youfoodz faves to help get you started on the 70/30 so you simply can click and go!

    Click ‘view plan’ on one of our three Preset Plans, and it will auto-magically add selected Youfoodz meals and snacks to your 70/30 order. Of course, you can still easily customise your 70/30 by adding or removing items from the plan.

    Which Preset Meal Plan should I choose?

    Preset Plans are perfect if you’re short on time or can’t decide what Youfoodz meals to fill your week with!

    If you still enjoy cooking, you might like to begin with the Starter Plan, so you can DIY your own brekky and snacks, whereas if you’re not such a masterchef, opt for the Complete Plan, where we take care of every meal occasion (that’s healthy breakfast, lunch, dinner, and snacks) for a full five days.

    How much do Preset Plans cost?

    Our Preset Plans are set at a starting price only, indicating the cost of the included meals and snacks. Adding or removing products in your plan will alter the price.

    Why can’t I add a classic Youfoodz meal (over 350 calories) to my 70%?

    Our meal planner filters out meals over 350 calories for your 70%.

    If you’d like to add a Youfoodz meal over 350 calories, they will count towards your 30% ‘relaxed’ meal occasions.

    Will I receive a print-out of my 70/30 meal plan?

    No, but your meal plan (and any recipes you add) can be easily accessed via your Youfoodz.com account.

    Will you be publishing more recipes?

    Yes! We’ll be adding a bunch more recipes to our new recipes hub here.

    Can I change my 70/30 meal plan after I add it to my cart?

    Yes! Your 70/30 meal plan will show as one product in your shopping cart. Just click ‘edit’ to go back to the 70/30 planner to change, add, or remove any items.

    Will I be able to see the individual items before I purchase?

    Yes! You can view the individual meals and snacks you’ve chosen before you add to cart, and again when you continue through to the checkout.

    Can I check out without adding any meals to the 70%?

    Of course - you can check out at any time, as long as you meet our standard minimum spend of $49 (excluding gift cards). The 70/30 planner will show your ‘balance’ and you can stop whenever you’re happy.

    Can I use a discount code with my 70/30 meal plan?

    Of course! As always, only one discount code can be applied per order.

    Can I use the same payment methods with my 70/30 meal plan?

    Absolutely! You can continue with your credit card, one-touch payment, Paypal, Afterpay, or Zip.

    Can I purchase individual meals from the menu with a 70/30 meal plan?

    Definitely! You can continue to shop the menu after you’ve added a meal plan to your cart. Your plan will auto-magically save, even if you navigate to a new page before you’ve finalised your cart.

    Can I access my plan after I’ve purchased it?

    Your plan will be saved in your Youfoodz.com account for handy reference.

    YF DIETITIAN

    Does Youfoodz offer nutritional or dietary advice?

    Yes! Our in-house dietitian, Margaret Mielczarek (aka Margs) is here to help you with your nutrition needs. If you have a question around Youfoodz 70/30, weight loss, or how the delicious items on our menu might fit into your health and wellness goals, don't hesitate to get in touch.

    Note: Due to the nature of the role, Margs is limited to providing only general, brief nutrition advice around weight loss goals. For anything more complex or of a complicated clinical nature (e.g. diabetes management, management of liver disease, kidney disease, nutrition pre/post surgery etc.), please consult your GP and/or local/community dietitian.

    Can I book a consultation with a dietitian?

    Absolutely! Margs is available for a chat (over the phone or on email) on Thursday mornings between 9-12pm. You can book in a time by emailing hungry@youfoodz.com.

    What are your dietitian’s qualifications?

    Margs is a qualified dietitian, nutritionist, and sports dietitian. She graduated from Deakin Uni, Melbourne in 2005, with a Bachelor of Nutrition and Dietetics/Bachelor of Applied Science (Health Science – majoring in Exercise Science).

    Since then, Margs has worked as a clinical dietitian, at two regional hospitals in Victoria, two major hospitals in Melbourne CBD, run her own private practice (specialising in sports nutrition for endurance athletes), taught a sports nutrition unit at Victoria University, and freelanced for major print and online media outlets on various topics of health and nutrition.

    Is the 70/30 approved by a dietitian?

    Yes! The Youfoodz 70/30 movement has the support of our own in-house Accredited Practising Dietitian, Margaret Mielczarek.

    "One of the keys to long-term health, vitality and keeping your weight within a healthy range is healthy eating.

    A balanced diet that includes foods from each of the food groups (think: high fibre whole grains, plenty of vegetables, fruit, lean meat and meat alternatives, eggs, nuts and seeds, dairy) is the cornerstone of a nutritious eating plan.

    As a dietitian, my food philosophy centres around healthy, balanced eating and enjoying seasonal foods from each of the food groups.

    I believe in a balanced and individualised approach to diet and lifestyle change. We’re all different, and what may work for one person may not necessary work for another.

    To achieve weight loss and health goals, I don’t believe in overly prescriptive or restrictive diets, as they simply don’t work in the long term. Any diet that cuts out whole food groups is typically not good for you and is not recommended."

    Why our in-house Accredited Practising Dietitian supports YF 70/30:

    "I support the YF 70/30 because it’s not a short-term fix. It is a long-term, sustainable lifestyle solution and is something I would confidently recommend to my clients and the YF Fam."

    The YF 70/30:

    • Promotes healthy eating - it encourages the consumption of balanced meals with protein, healthy fats and good quality carbohydrates
    • Is balanced and includes foods from all food groups
    • Encourages the consumption of fresh fruit and vegetables
    • Does not restrict certain food groups or ingredients
    • Does not support drastic calorie reduction that may be harmful to individuals
    • Promotes a healthy relationship with food by incorporating the “30”. It prevents overly restrictive eating; there are no “good” foods or “bad” foods.
    • Supports portion-controlled eating and practically shows you what a well-portioned meal looks like
    • Supports sustainable weight loss through a consistent calorie intake
    • Can assist in overall health improvements including improved sleep, better mood, higher energy levels, regulated blood glucose levels
    The dangers of overly restricting your dietary intake

    It is well known that while crash diets, fads, and cleanses might produce some short-term results, they’re often not sustainable and may actually result in rebound weight gain once you come off the ‘plan’. (Ulen CG. et al Weight regain prevention. Clin Diab 2008; 26: 100.)

    Crash dieting or seriously restricting your intake effectively puts your body into starvation mode, slowing down your metabolism and making it harder for you to lose weight in the long-term.

    Overly restricting your intake can also mess with your hormones. Your appetite-reducing hormones (leptin, peptide YY and cholecystokinin (CCK)) decrease, while your appetite-stimulating hormone (ghrelin) rises.

    Effectively, restricting your intake too much will leave you hungry and craving food!

    Another concern with fads and crash diets is that they can promote a negative relationship with food. Labeling foods as “good” or “bad” can in turn lead you to label yourself as “good” or “bad”, leading to feelings of poor self-worth and body image issues.

    Other negative consequences of crash dieting and rapid weight loss include:

    • Electrolyte imbalance
    • Dehydration
    • Fatigue
    • Irritability
    • Headaches
    • Constipation
    • Loss of muscle
    • Irregular menstrual cycle and/or amenorrhea
    How much weight should I be losing?

    Slow and steady weight loss is the key – but the scales aren't the be all and end all. We typically recommend a weight-loss goal of about 0.5-1 kg weight loss per week, but it’s important to remember: if you’re adding in training, particularly strength training, you will gain muscle.

    So, if you find you’re not hitting the 0.5-1 kg weight loss target, it might be because you’ve gained muscle mass.

    While the 0.5-1 kg weight loss target is the recommended safe level of weight loss, it’s useful to look at other measures of success, such as how your clothes feel, your waist circumference measurements (is your midline shrinking), and if you feel fitter, stronger and healthier.

    How much energy do I need to maintain my weight?

    As a general rule, the average Australian needs to consume about 2,000 cal to maintain their weight.

    But everyone is different and daily energy requirements are influenced by weight, height, physical activity levels... the list goes on.

    Energy needs also fluctuate daily as well. For example: if you do more activity on one day, your requirements will be higher compared to days when you’re not as active. Your energy requirements also vary depending on your lifestyle.

    If you would like to work out your exact energy requirement we recommend you speak to your GP and/or dietitian.

    How much energy do I need to achieve weight loss?

    Weight loss for every individual is different, and as such, we recommend that you consult with your GP or a dietitian prior to commencing any weight loss to ensure it’s right for you! Typically, to achieve weight loss of 0.5 – 1kg per week, your calorie intake should be less than your daily energy target.

    So, if your daily energy target is 2000 cal, to achieve a weight loss of about 0.5kg per week:

    Daily energy = 2000 cal - 500 cal for weight loss = 1500 cal per day

    (Average; individual requirements will vary)

    What is a Calorie (cal)?

    A Calorie (cal) is a measure of energy. We can measure how much energy (cal) our bodies use and how much energy is in the food and drink that we consume.

    Energy is also measured in kilojoules (kJ) and you might see this used sometimes. In Australia, we have largely transitioned to using kJs to express the energy our bodies need and the energy we get from food and drink.

    Sometimes, though, energy is still expressed in cals and at Youfoodz we have opted to use cal as the preferred unit of measure.

    1 cal = 4.2 kJ

    What does a dietitian-backed healthy dinner plate look like?
  • Lean protein: a good portion is about ¼ plate or the size of your fist. Food sources: lean meat, skinless chicken, fish, eggs, legumes/lentils, tofu/tempeh
  • Healthy carbohydrates: aim for about ¼ plate or the size of your fist. Food sources: Quinoa, Buckwheat, Freekeh, brown rice, wholemeal pasta, whole grains, sweet potato, potato, carrot, corn, pumpkin.
  • Low starch vegetables: aim for at least ½ of your plate or two fists. Food sources: aim for a rainbow of colour - spinach, lettuce, kale, tomato, cucumber, cabbage… anything in season. Think: COLOUR!
  • Healthy fats: aim for 1-2 serves of healthy fats on your plate, where 1 serving is about 1 tbsp olive oil. Food sources: avocado, Extra Virgin Olive Oil, coconut oil, nuts, seeds, olives.
  • Pro tip: to watch your portions, try eating on a smaller dinner plate. You’ll automatically eat less!

    Iwhat timf you balance your meals using the above guidelines you won’t go hungry, your blood glucose levels will be stable (goodbye sugar spikes!), you’ll eat less with ease, and you’ll be well on your way to achieving your goals.

    Where does exercise come into the 70/30?

    Studies have shown exercise is central to weight loss and weight maintenance. The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise per week; that’s just 30 minutes, five days per week.

    This can be as simple as doing short bouts of exercise or activity at home e.g. go for a brisk walk in the morning and at lunchtime (a great way to get away from that desk and refresh for the afternoon!) most days of the week.

    Increasing activity can also include increasing leisure activity, so get out on the weekends to your local park or beach.

    Increasing your steps throughout the day is another way to raise your activity. Parking further away from the office or the shops is a great way to increase incidental activity, as is using the stairs rather than the lift. Buy a pedometer or Fitbit to start counting your steps, aiming for at least 10 000 steps per day.

    Disclaimer

    - Individual weight-loss results may vary

    - The YF 70/30 should be used in conjunction with recommended exercise guidelines:

    The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise each week, i.e. 30 minutes of moderate-intensity activity, 5 days per week. (Metzl, J, The Science of Exercise, American College of Sports Medicine 2017 https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise accessed 17/12/2018)

    Results may also be influenced by how large and relaxed your “30” is. See above to check out our recommendations and guidelines for your 30.

    References

    Ulen CG. et al Weight regain prevention. Clin Diab 2008; 26: 100.

    Metzl, J, The Science of Exercise, American College of Sports Medicine 2017 https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise accessed 17/12/2018

    https://www.eatforhealth.gov.au/food-essentials/frequently-asked-questions accessed 14/12/2018

    https://www.medibank.com.au/livebetter/be-magazine/wellbeing/calculate-daily-energy-requirement/ accessed 14/12/2018

    https://www.8700.com.au/ accessed 14/12/2018

    https://www.weightlossresources.co.uk/weight_loss/hunger-hormones.htm accessed 17/12/2018

    https://www.medscape.com/viewarticle/900356 accessed 17/12/2018 

     

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