KETO – Bondi Meal Prep

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7 Quick Keto Recipes: Easy Keto for Busy Australians

Quick, easy keto recipes for busy Australians by Bondi Meal Prep to help keep your low-carb lifestyle on track.

What to Eat On A Keto Diet For Beginners: A Practical Guide For Australians

Learn what to eat, what to avoid, and how to start strong with this beginner-friendly guide to the keto diet.

A 7-Day Keto Meal Plan: A No-Stress Guide to Kickstarting Ketosis

Start your keto journey with our stress-free 7-day meal plan! Get delicious recipes, expert tips, and kickstart ketosis for lasting weight loss results.

9 Low-Carb, High-Protein Recipes for Easy & Delicious Meal Prep

Simple and quick low-carb, high-protein recipes for busy Australians by Bondi Meal Prep, designed to make your diet easier to follow.

The High-Protein, Low-Carb Diet: Eat Smarter & Feel Better

Starting a new diet is a big commitment and can feel like stepping into the unknown. It often means letting go of familiar habits, adopting new ones, and navigating a sea of conflicting nutrition advice. But with the right plan and mindset, switching to a high-protein, low-carb diet can be one of the most positive lifestyle changes you make. If your goal is to lose weight, build lean muscle, improve blood sugar, or simply feel better, this balanced approach to eating could be a game changer. It focuses on protein-rich, nutrient-dense foods while reducing refined carbs, helping you stay satisfied and energised. This guide will show you what to eat, what to skip, and how to make high-protein, low-carb eating work for your goals. Plus, you’ll discover how Bondi Meal Prep’s high-protein, low-carb collection can make it easy to kickstart your new diet, with nourishing, tasty meals always ready to go in your fridge. Understanding the High-Protein, Low-Carb Diet A high-protein, low-carb diet prioritises protein intake while reducing the amount of carbohydrates eaten each day. Unlike a low-fat diet or more extreme approaches like the ketogenic diet, this eating pattern is more moderate and flexible. It encourages balanced meals rich in protein and fibre, along with moderate amounts of healthy fats. Instead of eliminating entire food groups, the aim is: Increasing high-quality protein from lean meats, seafood, dairy, and plant-based protein sources Reducing refined carbohydrates and processed foods that can spike blood sugar and contribute to weight gain Including nutrient-dense foods like non-starchy vegetables, seeds, nuts, and healthy fats to support overall nutrition This eating pattern supports healthy weight loss, helps maintain muscle mass, and promotes better blood sugar control. Best of all, its flexibility makes it far easier to stick to than more restrictive or complicated diets. Health Benefits of a High-Protein, Low-Carb Diet High-protein, low-carb diets offer a wide range of health benefits, especially when it comes to weight management, blood sugar control, and metabolic health. By consuming more protein and fewer carbohydrates, many people experience improved body composition, better energy, and reduced cravings. Here’s what this approach can help you achieve: Reduced body fat: Protein supports satiety, meaning you’ll feel full longer and may eat fewer calories overall. This can help reduce excess weight and improve your body composition. Stable blood glucose levels: Lower carb intake helps reduce blood sugar spikes, supporting those with insulin resistance or seeking better diabetes management. Improved muscle mass and body composition: Protein helps maintain muscle during fat loss, so you lose fat, not muscle. Reduced cravings and more steady energy: Without the highs and crashes caused by simple carbs, you’re less likely to feel fatigued or snack between meals. Support for heart health: Including healthy fats like olive oil, chia seeds, and nuts in your diet can support cardiovascular function and reduce your risk of heart disease. It doesn’t matter if your goal is long-term health, managing your weight, or simply feeling more in control of your day-to-day energy; the benefits of a high-protein, low-carb diet are both practical and wide-reaching. Foods to Eat on a High-Protein, Low-Carb Diet When building your high-protein, low-carb meals, focus on whole, nutrient-dense foods that are rich in protein and low in carbohydrates. These foods not only support weight management but also provide key nutrients for optimal health. High-Protein Foods Chicken breast, turkey, and lean beef for high-quality animal-based protein Oily fish like salmon, tuna, and sardines for both protein and omega-3 fatty acids Free-range eggs for protein, healthy fats, and essential nutrients Greek yogurt, cottage cheese, and protein shakes for convenient protein-rich options Tofu, tempeh, and edamame for plant-based protein sources rich in fibre and nutrients Low-Carb Vegetables Leafy greens like spinach, kale, and rocket to boost fibre and micronutrient intake Cruciferous vegetables like broccoli, bok choy and cauliflower for fibre and antioxidants Low-carb staples like zucchini, asparagus, cucumber, capsicum, and green beans Healthy Fats Avocados for monounsaturated fats and fibre Extra virgin olive oil to support heart health and enhance flavour Chia seeds, flaxseeds, and pumpkin seeds for omega-3s and minerals Nuts like almonds, walnuts, and macadamias for satisfying, slow-digesting fats Drinks Water (still or sparkling) to support hydration and digestion Black coffee and herbal teas as low-carb, low-calorie beverage options Unsweetened electrolyte drinks to replenish minerals, especially when carb intake is reduced Focusing on these foods ensures you’re fueling your body with a healthy balance of protein and essential nutrients. Foods to Avoid Some foods work against your goals by raising blood glucose levels, increasing cravings, or contributing to excess calorie intake. While you don’t need to cut all carbs completely (and research suggests this might be an unhealthy approach), you should limit sources of refined and high-glycaemic carbs. High glycaemic is just a fancy way of saying that a food causes your blood sugar to rise quickly after eating. High glycaemic carbs can lead to energy crashes, cravings, and increased fat storage when consumed in excess. Foods you should avoid or reduce include: White bread, pasta, rice, and pastries that offer little nutritional value and raise blood sugar quickly Processed foods that are high in added sugars, preservatives, and saturated fat High-sugar fruits like bananas, mangoes, and grapes, which can spike blood sugar when eaten in excess Starchy vegetables like potatoes and sweet corn, which are higher in carbs and lower in fibre Soft drinks, energy drinks, fruit juice, and other sweetened beverages that add empty calories and disrupt blood glucose levels By reducing these foods, you’ll make more room for nutrient-rich, high-protein options that better support your goals. Smart Swaps for Everyday Meals You don’t need to reinvent your meals—you just need to swap smarter. With a few easy adjustments, you can continue enjoying your favourite dishes while sticking to your high-protein, low-carb diet. Try these simple and satisfying swaps: Zucchini noodles or shirataki noodles instead of spaghetti Cauliflower rice or broccoli rice instead of white or brown rice Almond flour or coconut flour instead of wheat flour in baking Stevia, erythritol, or monk fruit instead of table sugar Greek yogurt or coconut yogurt instead of sweetened dairy desserts These tweaks allow you to enjoy more protein and fewer carbs, without needing to say goodbye to all your old favourites. 3-Day High-Protein, Low-Carb Meal Plan Here’s a practical, easy-as-pie meal plan to help you eat more protein, stay full, and reduce your carb intake naturally. Each day balances high protein with healthy fats and low-carb vegetables. Day 1 Breakfast: Scrambled eggs with baby spinach and fresh tomato cooked in olive oilLunch: Bondi Meal Prep’s õra king salmon and steamed greensDinner: Pan-seared salmon with sautéed zucchini noodles, garlic, and basil pestoSnack: Greek yogurt topped with chia seeds and a few crushed walnuts Day 2 Breakfast: Protein smoothie made with almond milk, whey protein, peanut butter, and frozen berriesLunch: Turkey lettuce wraps filled with hummus, cucumber, and red capsicumDinner: Bondi Meal Prep’s grass-fed eye fillet steak and seasonal greens Snack: Cottage cheese with celery sticks and a small handful of almonds Day 3 Breakfast: Chia seed pudding made with coconut milk, cinnamon, and crushed walnutsLunch: Lean beef stir-fry with green beans and capsicum, cooked in olive oil and garlicDinner: Bondi Meal Prep’s free-range chicken breast and sweet potato cubesSnack: A handful of macadamias or sunflower seeds This sample plan is designed to keep carb intake low while providing enough protein and healthy fats to fuel your day and support lean muscle maintenance. For a more extensive meal plan, check out our 7-day high-protein, low-carb guide and 9 simple but delicious high-protein, low-carb recipes. 5 Tips to Make Your Diet Work Starting a new diet is easy, but sticking with it for the long haul is another story. Here are a few simple habits that will make your high-protein, low-carb diet sustainable: Prep meals in advance: Avoid reaching for convenient and processed foods when life gets busy. Batch cooking or having healthy ready meals in the fridge, like those delivered by Bondi Meal Prep, can help you stay on track when time gets tight. Track your daily protein intake: Make sure you’re consistently eating enough protein. This will ensure muscle maintenance and curb those dreaded hunger pangs. Stay well hydrated: This supports digestion and protein metabolism. Drinking plenty of water is especially important if you’re eating fewer carbs, which naturally hold water in the body. Ease into the lifestyle: Gradually reducing carbs, instead of cutting them all at once, will help your body adapt without the shock. Focus on consistency over perfection: It’s okay to have the occasional indulgence, as long as you’re making high-protein, low-carb choices most of the time. Make Healthy Eating a Way of Life with Bondi Meal Prep At Bondi Meal Prep, we believe healthy eating should be a way of life. That means your routines surrounding food need to be balanced, enjoyable, and as simple as possible. It’s not always easy to find the time to prepare a perfectly balanced meal that’s as good for your goals as it is for your tastebuds. Luckily, that’s where we come in. Our delicious high-protein, low-carb meals are: ✔️ Chef-prepared for irresistible flavour ✔️ Protein-packed and nutritionist-approved ✔️ Artificial flavour and preservative-free ✔️ Made fresh with premium Aussie ingredients ✔️ Delivered fresh to your door (never frozen) ✔️ Ready in minutes—no prep, no stress Build a box customised to your goals today and discover meals that help you stay consistent without compromising on taste, quality, or time. Fuel your body, simplify your week, and make eating well the easiest part of your day with Bondi Meal Prep!

7-Day Low-Carb Meal Plan: Simple, Satisfying Meals to Fuel Your Week

Simplify your low-carb lifestyle with our easy 7-day meal plan! Enjoy delicious meals, smart tips, and fuel your body for your health goals.

The Ultimate CrossFit Diet Guide (Maximise Your Performance)

CrossFit Diet Guide: Fuel Your High-Intensity Workouts If you’ve spent any time around CrossFitters, you’ll know it’s more than just a workout. It’s a way of life. Built around constantly varied functional movements performed at high intensity, CrossFit training challenges your strength, endurance, and grit. To keep up with that kind of demand, your body needs proper fuel. That’s where a well-balanced CrossFit diet comes in. The right food can power your workouts, support recovery, and help you push your performance to the next level. This guide is designed to be your go-to resource for CrossFit nutrition. We’ll break down why meal planning matters, how to build a CrossFit diet plan that works for you, and what foods best support your training. Whether you’re a beginner or a seasoned CrossFit athlete, getting your nutrition down pat can make all the difference. Ready to eat delicious, nutritious meals that work as hard as you do? Let’s dig into the details! What Is a CrossFit Diet? A CrossFit diet isn’t a cookie-cutter approach, but there are common themes: whole foods, lean proteins, healthy fats, and balanced carbs. Many CrossFit athletes follow specific diets, such as the Zone Diet or a Paleo diet, which are designed to support muscle growth, performance, and overall health. When eating for CrossFit, the aim is to maintain energy during intense workouts, improve body composition, and reduce inflammation. A solid CrossFit diet avoids processed foods and sugar-sweetened drinks, while prioritising vegetables, nuts and seeds, lean proteins, and low glycemic fruits like berries. If you’re wondering what low glycemic means, it refers to foods that raise your blood sugar slowly and steadily, rather than causing a quick spike and crash. This helps maintain energy during your training and keeps hunger at bay between meals. Why CrossFit Nutrition Matters CrossFit workouts are high intensity, and your body needs the right fuel to meet that demand. Proper CrossFit nutrition supports muscle recovery, reduces the risk of injury, and helps control blood sugar. It also ensures your immune system stays strong, even after the most intense training sessions when fatigue can make you more susceptible to illness. Without the right nutrients, CrossFit athletes can experience slower recovery and even muscle loss. That’s why protein, fat, carb, and micronutrient intake matter just as much as how many calories you burn in the gym. Macronutrients for CrossFit Success Macronutrients consist of carbohydrates, protein, and fat. These nutrients are the building blocks of your diet, providing the energy and raw materials your body needs to perform at its best, especially during demanding training sessions. Protein Intake: Building and Repairing Muscle Protein is the foundation of any CrossFit diet plan. It helps repair muscles after training and supports the growth of lean muscle mass. CrossFit athletes typically need 1.6 to 2.2 grams of protein per kilogram of body weight daily, depending on their training volume. Great sources of lean proteins include: Skinless chicken breast Lean beef Cottage cheese Eggs Protein powder (as a supplement, not a substitute for food) While "too much protein" is rarely a concern for active athletes, it’s crucial to ensure a decent intake of carbohydrates and fats. If you want to go hard and achieve results, balanced meals are your best training partner. Carbohydrates: Fuel for High-Intensity Effort Many people aiming to lose weight will restrict carbs, but it’s important to remember that they power your CrossFit workouts. Your body breaks down carbohydrates into glucose, which fuels training sessions. Carbs also support exercise recovery. After an intense CrossFit workout, it's generally recommended to consume about 1.0 to 1.2 grams of carbohydrates per kilogram of body weight within the first hour of finishing. This helps replenish the glycogen stores needed for your next session. Aim for complex, low glycemic index carbohydrates like: Sweet potatoes Quinoa Oats Brown rice Low glycemic fruits (berries, apples) Non-starchy vegetables (broccoli, spinach, green beans) Your carbohydrate intake should increase around intense workouts and taper during recovery days. Healthy Fats: Supporting Hormones and Recovery Believe it or not, but eating fat doesn’t always make you fat. If you’re following a rigorous CrossFit training regime, your body needs it. Healthy fats support hormone production, brain function, and recovery. Choose essential fatty acids and healthy monounsaturated fats over saturated fats and trans fats. CrossFit-friendly fat sources include: Avocados Olive oil Nuts and seeds Fatty fish (like salmon) Natural nut butters It’s best to keep your fat intake moderate but consistent, especially if you’re on a lower-carb nutrition plan. The Zone Diet and CrossFit The Zone Diet is a favourite for many CrossFit athletes, and for good reason. It’s built around a simple formula: 40% carbohydrates, 30% protein, and 30% fat. This macronutrient split is designed to help control blood sugar, reduce inflammation, and enhance both performance and recovery. What sets the Zone Diet apart is its focus on food quality and portion control. You’re encouraged to build meals with balance in mind. This means eating plenty of lean proteins, low glycemic carbs, and healthy fats. Sticking to the Zone Diet can help: Improve body composition Manage hunger and energy levels Support long-term health and performance goals Many CrossFitters love the structure it provides. It’s not about restriction; it’s about fuelling your body the right way. Following the Zone Diet can also help you avoid processed foods and become more aware of how certain foods affect your training and overall well-being. Sample CrossFit Diet Plan Here’s a simple meal planning template based on the Zone Diet: Breakfast 2 eggs scrambled with spinach 1 slice whole grain toast 1 tablespoon olive oil (cooked with eggs) 1/2 avocado Morning Snack Cottage cheese with mixed berries Small handful of almonds Lunch Grilled chicken breast Sweet potato Steamed broccoli Drizzle of olive oil On those hectic days when meal prep isn’t an option, Bondi Meal Prep’s Free-Range Chicken and Sweet Potato delivers a balanced, CrossFit-friendly lunch that keeps your energy up and training on track. Afternoon / Pre-Workout Snack Low-fat Greek yogurt 1 tablespoon chia seeds Banana Dinner Baked salmon Quinoa Roasted green beans Olive oil-based dressing If you get home late from a heavy session at the gym, the last thing you want is a heavy session in the kitchen. Having Bondi Meal Prep's Ora King Salmon and Brown Rice in the fridge means you can heat, eat, and rest (you’ve earned it!). Evening Snack (optional) Protein shake with almond milk (especially after late training sessions) This sample CrossFit diet plan supports muscle growth, sustains energy, and helps control blood sugar throughout the day. Foods to Embrace and Avoid Knowing which foods to prioritise, limit, or supplement can make a big difference in your performance and recovery as a CrossFitter. Here’s a simple guide to how to fuel up smart. Eat More Of To fuel performance and recovery, your diet should prioritise nutrient-dense, whole foods. Aim to include: Vegetables, nuts and seeds Lean proteins like chicken breast and lean beef Low glycemic fruits Whole foods and unprocessed foods Olive oil and healthy monounsaturated fats Avoid or Limit Certain foods can increase inflammation, slow recovery, and negatively affect your overall health. CrossFit athletes should aim to reduce: Sugar-sweetened drinks Processed foods Excess saturated fats High glycemic carbohydrates (e.g., white bread, sugary snacks) Supplements While whole foods should always come first, some supplements can support your CrossFit goals: Whey protein: A quick, convenient option post-workout to support muscle recovery. Fish oil: Rich in essential fatty acids, helps support joint and heart health. Vitamin D: Important for bone health, especially if you train mostly indoors. Magnesium: Can help reduce muscle cramps and improve sleep quality. Vitamin C: Can boost your immune system, which can become weakened during heavy training blocks. CrossFit Nutrition Timing When you eat matters just as much as what you eat. To maximise training sessions and recovery: Pre-workout: Focus on carbs and a little protein (e.g., banana and Greek yogurt). Post-workout: Prioritise lean protein and carbs for recovery (e.g., chicken breast and sweet potato). Spacing your meals evenly and staying hydrated will also improve your performance and help curb hunger between sessions. Avoid These Common CrossFit Nutrition Mistakes Even seasoned athletes can fall into poor nutrition habits. Here are some common pitfalls to avoid: Skipping meals: You can’t fuel high-intensity training on an empty tank. Overeating processed foods: These can disrupt your energy and recovery. Ignoring fat intake: Healthy fats are essential, so don’t skimp on olive oil, nuts, or avocados. Underestimating how much protein you need: Your muscle mass depends on consistent protein intake. Trying to lose weight too quickly: Focus on improving performance and body composition over crash diets. Meal Planning Tips for CrossFit Athletes Meal planning isn’t just for bodybuilders. It’s vital for anyone training hard and trying to eat well consistently. Here are a few simple meal planning tips and tricks to keep your nutrition on track: Cook in batches: Grill multiple chicken breasts or roast a tray of veggies for easy meals throughout the week. Add monounsaturated fats: Prep salads and sides with olive oil to make sure you're eating enough healthy fats. Track your macros: Download an app that makes it easy for you to monitor your intake of protein, fat, and carbohydrates. Keep it simple: Focus on whole foods, avoid processed foods, and stick to lean proteins, vegetables, nuts and seeds, and smart carbs. Stay hydrated: Water plays a vital role in recovery, digestion, and athletic performance. Aim for at least two litres per day. After intense workouts, consider adding electrolytes to replenish essential minerals like sodium, potassium, and magnesium lost through sweat. Level Up Your CrossFit Nutrition with Bondi Meal Prep You’ve got the commitment and the training plan, now all you need is the right fuel. At Bondi Meal Prep, we take the guesswork out of meal planning with chef-prepared, nutritionist-approved meals designed to support your CrossFit goals. All our meals are made in small batches for quality and taste, enabling you to: ✔️ Manage your macros without compromising on flavour ✔️ Stay energised throughout the day and during workouts ✔️ Nourish your body for muscle growth, recovery, and optimal performance ✔️ Spend more time training and less time shopping and chopping Explore our wide selection of pre-prepared meals and create a customised plan today and make healthy eating the simplest part of your CrossFit lifestyle.