Nutrition · 4 weeks · First time

Ninety minutes on Sunday

One shop, one cook-up, one list. Four weeks of reading the kilojoule panel properly and building a plate that does not need an app to check it.

Nutrition4 weeksFirst time90 minutes a week

This is the program for people who eat reasonably well and still have no idea whether it adds up. It does not count anything for you. It teaches you to read the panel on the back of an Australian packet, which is standardised and legally required to be there, and then to build a plate you can recognise on sight rather than weigh.

What moves, and when

The panel, properly. Per 100 g against per serving, and why the serving size is the number that misleads people.
The plate, by sight. A shape you can rebuild in someone else’s kitchen without equipment.
One shop, one cook. Ninety minutes on a Sunday that removes about five decisions a day for the rest of the week.

Week by week

Every week states what it is for. You can change one, and the program tells you what that costs.

Week	Focus	What happens
Week 1	Read the panel	Six products from your own cupboard. You work out what they actually contain per serve, and per 100 g, and see where those two disagree.
Week 2	Build the plate	The shape, applied to what you already cook. Nothing is removed yet.
Week 3	The cook-up	The heaviest week. One shop, one list, one ninety-minute session, and five days that need no decisions.
Week 4	Make it yours	You rebuild the week from your own meals rather than ours, using the same arithmetic.

In the kitchen

This program is the kitchen. Every week ships with a list, a plan and four versions: omnivore, vegetarian, low-budget and no-cook.

In your record

You log what you actually ate, not what you meant to. The weekly review asks four questions and none of them is about willpower.

What it costs

AUD 11.99per week, incl. GST

Days 1–7Free. Full access to every program, the kitchen and the record. Nothing is held back during the trial.
Day 8The subscription begins at AUD 11.99 a week unless you cancel during the first week. We tell you which day that is before you start, not after.
RenewalWeekly, until you cancel. No minimum term, no tier above the one you are on, and no upsell inside a program you have already started.
CancellingAny time, from inside your account. It takes effect at the end of the week you have paid for, so you keep what you have already bought.

Start your free week First week free · no card charged until day 8

General information, not medical advice. Nouraro publishes explanatory writing about training, food and sleep. Nothing here is a diagnosis, a treatment plan or a substitute for a conversation with a doctor, physiotherapist or accredited practising dietitian who can actually examine you. If you have a medical condition, are pregnant, are recovering from injury or take prescribed medication, speak to a clinician before changing how you train or eat.