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. (Meal expiry is inclusive of day of delivery.) 

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.

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? / What is the "YF Promise"?

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, your order details or receipt, and we'll happily 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: Meal sleeves are made from recyclable cardboard. Plastic meal trays are both biodegradable and recyclable. Plastic film used to seal meal trays can be taken to soft plastics recycling points (e.g. most major supermarkets).

Snacks: Snack packaging and wrappers are recyclable, just pop 'em in your yellow recycling bin.

Drinks: All bottles can be recycled or 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.


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, 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.

Recurring Orders

All online discounts, such as weekly deals, bundle packs and flash sale items placed in recurring orders, will revert back to the RRP in your next order. Remember, you can swap or stop your recurring order any time in your Youfoodz.com account.

What does ‘Your Last Order’ mean?

Your Last Order outlines the last order you placed on Youfoodz.com from your Youfoodz account. You will only be able to see the ‘Your Last Order’ category if you are logged in to your account or using the same device

How does ‘Your Last Order’ work?

‘Your Last Order’ allows you to fill your cart in one click with the same items from your last order. Simply hit ‘Add order to cart’ to fill your shopping cart – and always, you can still fill your cart with extra items too!

What if a menu item has sold out since my last order?

Everything except the sold-out item will still be added to your cart.

I can’t see the ‘Your Last Order’ category on my menu. What’s going on?

You may not be logged in to your Youfoodz account. Hit ‘Log In’ to log in or create a Youfoodz account.

Is ‘Your Last Order’ available on the App?

Not yet – the ‘Your Last Order’ magic only works on Youfoodz.com – for now! You can still see a list of your last orders on the App though.

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 Areas page for the most up-to-date information.

Do I need to sign up to a contract?

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


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.



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 (Monday, Wednesday, Thursday, Friday & Sunday)
  • 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

Please note: Our Free Delivery trial for Perth has now ended. There is a flat fee of $20 for all deliveries to WA.

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 8am (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 12am onwards, Business Deliveries start from 8am (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 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 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 Cooler 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). We're currently working on a fully kerbside recyclable bubble liner. Stay tuned!

Will you collect my used delivery box?

Unfortunately, we're unable re-use cardboard boxes and encourage you to recycle them responsibly at home.

Also, did you know you can reuse your ice packs? Cut them up individually for lunch bag ice bricks – genius!


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! 

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 regulations.

What is Youfoodz doing to improve sustainability?

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

However, this 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.


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?

We've 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 10x 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 healthy 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.

    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!

    If 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.


    - 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.


    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

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