The Core 3 Method

Simple. Structured. Sustainable.
– Me (and 1,000s of clients)

What is Core 3?

It’s a simple daily structure that helps you lose fat, stay satisfied, and still enjoy your life — without tracking every bite or feeling like you’re "on a diet."

You’ll base your day around:

• 3 Meals

• 2 Snacks

That’s it.
No complicated rules.
No extreme restrictions.
No obsessing over numbers.

How it works:

Your 3 core meals (breakfast, lunch, and your first snack) stay consistent.
They should focus mainly on:

• Whole foods

• Lean protein

• Plenty of fruit and vegetables

Pick meals you genuinely enjoy and can stick to.
Here’s an example to get you started:

• Breakfast: High-protein yoghurt + 2 pieces of fruit (mix it up, variety is key!)

• Lunch: Soup, chicken (or plant-based protein) + roast vegetables

• First Snack: Fruit + protein bar or shake

This easily hits 3 servings of protein (aim for 20–30g per serve) and gets your 5-a-day fruit and veg sorted — without overthinking it.

Your second snack can be a little more flexible:

• Another piece of fruit

• Handful of nuts

• Rice cakes with peanut butter

• Boiled eggs

• A small protein smoothie

Choose something that fills the gap between meals but keeps you feeling energised.

Why Core 3 works so well:

• Low calories, high satisfaction — smart food choices keep you full without needing to eat huge volumes.

• Minimal mental effort — make one decision about meals and stick to it.

• Freedom at dinner — you have more calories left for a flexible, sociable evening meal.

Most people have structure during the day, but want flexibility at night — Core 3 fits this perfectly without forcing you into rigid, unrealistic patterns.

How it looks in practice:

Depending on your meal choices, the Core 3 structure usually totals around 900–1200 calories.
If you're dieting on 1600–1800 calories, that leaves 600–800 calories for a flexible dinner — eating with family, going out, or simply making a meal you enjoy without stress.

Quick Tips for Success:

• Track your core meals once to understand roughly where you’re at.

• Then stick with the same or similar meals — no need to keep tracking everything daily.

• Guesstimate your evening meal within your calorie target and you’re sorted.

• Don’t obsess over perfect numbers — consistency is what matters most, not being 100% "accurate."

Summary:
The Core 3 Method gives you enough structure to stay on track — and enough freedom to actually enjoy your life.

No drama. No guilt. No all-or-nothing thinking.
Just smart choices, simple habits, and sustainable results.

You’ve got this! 🙌