FLEX FOOD . LIFE

FLEX FOOD . LIFE � Flexible Eating. Flexible Lifestyle.
🙋‍♀️ I help women who are exhausted of dieting & r

𝗪𝗮𝘁𝗰𝗵𝗶𝗻𝗴 𝗮 𝗳𝗹𝗶𝗰𝗸 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸𝗲𝗻𝗱? 🎥The cinema candy bar hits different, especially when you walk in and smell the popcorn 🍿...
07/05/2026

𝗪𝗮𝘁𝗰𝗵𝗶𝗻𝗴 𝗮 𝗳𝗹𝗶𝗰𝗸 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸𝗲𝗻𝗱? 🎥

The cinema candy bar hits different, especially when you walk in and smell the popcorn 🍿

And no, there’s nothing wrong with grabbing the popcorn, choc top and Coke if that’s what you really want.

But if you’re working towards a fat loss goal, it helps to know where your calories are going.

This isn’t about being “good” or “bad”. It’s about having options.

👉You might choose the full cinema combo and enjoy every bite.
👉Or you might decide you’d rather save a few hundred calories, bring your own snacks and use those calories for a more filling meal later.

For example, the Cobs popcorn technically has 6 serves in the bag, but let’s be honest, most of us aren’t measuring popcorn in the dark at the movies.
So I’ve shown the whole bag to keep it realistic.

That’s flexible eating.

👉Not cutting out fun foods.
👉Not avoiding social plans.
👉Just learning how to make choices that suit your goals, your appetite and your lifestyle.

🙋‍♀️Personally, I love doing a quick supermarket stop before the movies. More options, usually better portions and almost always half the price too!

What would you pick? 👇

💭 Working towards a health goal but tired of feeling like you have to miss out?
Learn about my FLEX Method and programs at 𝗳𝗹𝗲𝘅𝗳𝗼𝗼𝗱𝗹𝗶𝗳𝗲.𝗰𝗼𝗺

Coach Maria

PS - Calories are approximate and vary by brand, serving size and cinema.

flexible eating • calorie deficit tips • fat loss for women • macro friendly snacks • cinema snacks • food freedom • sustainable weight loss

If you’ve been eating “healthy”, training consistently and still feel like your body isn’t responding, I don’t want to j...
04/05/2026

If you’ve been eating “healthy”, training consistently and still feel like your body isn’t responding, I don’t want to just give you another generic macro calculator.

Because a calculator doesn’t know your diet history.

It doesn’t know if you’ve been under-eating, over-restricting, stuck in weekend blowouts or following numbers that don’t actually suit your lifestyle.

That’s why I created my free macro + metabolic assessment.

Comment 𝗠𝗔𝗖𝗥𝗢𝗦 below and I’ll DM you the link.

You’ll fill out a quick form, then I’ll personally review your information and send you:

👉Your daily calories
👉Your protein, carbs, fats and fibre
👉A note from me on what I’m seeing
👉Starter tips to help you understand where to begin

No 1200 calories.
No cutting carbs.
No starving all week to “be good” on the weekend.
No generic calculator results that leave you more confused.

Just personalised numbers based on your body, your goals, your lifestyle and what your diet has looked like recently.

👉Comment 𝗠𝗔𝗖𝗥𝗢𝗦 and I’ll send it through.

flexible dieting for women • free macro assessment • personalised macros • fat loss nutrition coach • calorie deficit support • protein targets for women • macro coaching • stop yo yo dieting

𝗛𝗼𝗺𝗲𝗺𝗮𝗱𝗲 𝘀𝗮𝘂𝘀𝗮𝗴𝗲 𝗿𝗼𝗹𝗹𝘀 𝘄𝗶𝘁𝗵 𝘃𝗲𝗴4 serves | 479 calories per serveP: 30g | C: 49g | F: 19g | Fibre: 5gA higher-protein, ve...
03/05/2026

𝗛𝗼𝗺𝗲𝗺𝗮𝗱𝗲 𝘀𝗮𝘂𝘀𝗮𝗴𝗲 𝗿𝗼𝗹𝗹𝘀 𝘄𝗶𝘁𝗵 𝘃𝗲𝗴
4 serves | 479 calories per serve
P: 30g | C: 49g | F: 19g | Fibre: 5g

A higher-protein, veggie-packed take on homemade sausage rolls that still tastes like the real deal.

Perfect if you want something family-friendly, freezer-friendly and if you’re looking for a way to sneak in some extra veg for those fussy eaters, or even yourself 😉

The ingredient list below makes 4 serves, but it’s pretty flexible.

For example, if I made a double batch, I’d still only use one onion, one egg and two garlic cloves, but I’d double the veg, mince and puff pastry.
I go by look and feel more than measuring everything to the dot... sue me, I’m European. It’s how we do things.

You could also make these lower in calories by swapping the puff pastry for mountain bread, but honestly, sometimes the puff pastry is worth it.

Ingredients
• 2 sheets / 333g light puff pastry
• 200g lean pork mince
• 200g extra lean beef mince
• 1 large onion, chopped
• 2 cloves garlic, chopped
• 120g zucchini, grated
• 120g carrot, grated
• 100g mushroom, sliced
• 20g breadcrumbs
• 1 egg
• 1 egg yolk + 2 tsp water, whisked, to seal pastry

Optional: thyme, rosemary, parsley, sesame seeds

Method
1. Defrost pastry and preheat oven to 200°C.
2. In a non-stick pan, cook onion and garlic, then add the veg and cook until softened.
3. Transfer the veg to a bowl and let it cool slightly. Add herbs, pork mince, beef mince, breadcrumbs and egg. Mix until combined.
4. Divide the mixture in half and place one half onto each pastry sheet, shaping into a log.
5. Brush one pastry edge with egg wash and roll. Brush the top with egg wash, cut into even pieces and add sesame seeds if using.
6. Place seam side down on a lined baking tray and bake for 25–30 minutes, or until golden brown.

You could also do these in the air fryer.

Swipe 👈 to see the list of ingredients, easy if you want to screenshot. Save this one for an easy lunch, dinner or meal prep option.

macro friendly sausage rolls • homemade sausage rolls with hidden veg • high protein family dinner • balanced comfort food • flexible dieting recipes • easy meal prep

Most women I work with aren’t struggling with protein because they don’t care… they’re struggling because they don’t kno...
28/04/2026

Most women I work with aren’t struggling with protein because they don’t care…
they’re struggling because they don’t know what it actually 𝘭𝘰𝘰𝘬𝘴 𝘭𝘪𝘬𝘦 day to day.

It’s not just about “eat more protein” it’s about choosing the right sources so you can:
• stay fuller for longer
• support fat loss without cutting everything out
• stop feeling like you’re constantly thinking about food

That’s where simple swaps make a difference.

This is why I put this together, a quick guide to lean protein sources that give you more protein without blowing out your calories.

Because hitting your protein doesn’t need to mean:
❌ boring, repetitive meals
❌ cutting out foods you enjoy
❌ trying to be “perfect” all week

It’s about knowing your options and building meals that actually work for your lifestyle.

Think of it like this:
Egg whites → easy way to boost protein without adding calories
Prawns + fish → high protein, quick to cook, low effort
Tuna → cheap, convenient, no excuses option
Tofu → a solid alternative when you want variety

Comment 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 and I’ll send you my Protein Cheat Sheet with simple swaps to make this easier.

If you’re ready for a fully personalised plan, my Build My Diet assessment is where we map it all out.

protein foods for fat loss • high protein low calorie foods • flexible dieting for women • how to hit your protein • macro friendly meals • fat loss without restriction

Meals like this used to feel like something I had to “figure out”.👉What should I order?👉Is this too much?👉Should I skip ...
24/04/2026

Meals like this used to feel like something I had to “figure out”.

👉What should I order?
👉Is this too much?
👉Should I skip something?
👉Should I make sure I skip dinner…

Now I keep it really simple:
→ something I enjoy
→ something with a good source of protein
→ something that adds a bit of freshness or colour
→ something that’s going to actually fill me up

and then I move on with my day.

No overthinking, no trying to get it perfect. Not skipping dinner..!

Because when your meals are satisfying and you’re covering the basics, everything else feels a lot easier after.

That’s usually the piece that’s missing.

flexible eating • eating out without stress • balanced meals • realistic nutrition • food freedom

🍷 𝗖𝗮𝗻 𝘆𝗼𝘂 𝗱𝗿𝗶𝗻𝗸 𝗮𝗹𝗰𝗼𝗵𝗼𝗹 𝗮𝗻𝗱 𝘀𝘁𝗶𝗹𝗹 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁?Short answer: yes.But the 𝘩𝘰𝘸 matters.Weekends, social plans, a glass (or ...
12/04/2026

🍷 𝗖𝗮𝗻 𝘆𝗼𝘂 𝗱𝗿𝗶𝗻𝗸 𝗮𝗹𝗰𝗼𝗵𝗼𝗹 𝗮𝗻𝗱 𝘀𝘁𝗶𝗹𝗹 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁?

Short answer: yes.
But the 𝘩𝘰𝘸 matters.

Weekends, social plans, a glass (or two) turning into four… this is where most women feel like they’ve “blown it”.

You haven’t. But you do need a plan.

Here’s how to include alcohol without undoing your progress:

👉 Budget it in, not “start again Monday”
Alcohol has calories (7 per gram), but it’s not about cutting it out, it’s about being intentional with it.

👉 Don’t overcorrect your food
Instead of slashing meals to “make up for drinks”, keep your meals balanced with protein and fibre so you’re not starving by 7pm.

👉 Choose your drinks, not just what’s easiest
Lower sugar options help, but more importantly… decide 𝘣𝘦𝘧𝘰𝘳𝘦 you’re in the moment.

👉 Set your personal limit (and honour it)
For some it’s 1, for others it’s 2. The magic is in sticking to what you said you’d do.

👉 Eat before or alongside drinking
This is where most people come unstuck. Hungry + alcohol = “stuff it” decisions.

👉 And if it doesn’t go to plan?
Nothing’s ruined. No detox, no punishment. Just back to your normal routine.

Because fat loss isn’t built on perfect weekends.
It’s built on what you consistently come back to.

So the better question is…
How do 𝘺𝘰𝘶 want alcohol to fit into your life right now?

flexible dieting for women • alcohol and fat loss • weekend weight loss tips • calorie tracking alcohol • sustainable fat loss • balanced lifestyle nutrition

You don’t need to wait for Monday.And you definitely don’t need to wait for another January.If things feel a bit off rig...
08/04/2026

You don’t need to wait for Monday.

And you definitely don’t need to wait for another January.

If things feel a bit off right now, this is for you.

𝗧𝗵𝗲 𝗚𝗲𝗻𝘁𝗹𝗲 𝗥𝗲𝘀𝗲𝘁 𝗔𝗻𝗰𝗵𝗼𝗿 𝗶𝘀 𝗻𝗼𝘄 𝗹𝗶𝘃𝗲.

A simple 7-day reset you can start anytime
to help you get back into a rhythm without restriction.

No detox.
No “getting back on track”.
No pressure to be perfect…

Just structure that works in real life.

You can start today, or when you’re ready.

Link in bio.

Comment 𝙍𝙀𝙎𝙀𝙏 and I’ll send you the details (and a little something to get you started).

flexible dieting • gentle reset • healthy routine without restriction • sustainable fat loss • nutrition for busy women

🐰 Easter is where a lot of women feel like they “fall off track”Not because of the chocolate…But because it turns into a...
31/03/2026

🐰 Easter is where a lot of women feel like they “fall off track”

Not because of the chocolate…
But because it turns into an all-or-nothing spiral.

“I’ve already had some, so I may as well keep going.”

If that’s you, this is what I want you to see 👇

Chocolate isn’t the problem.
It’s not understanding how it fits into your day.

That’s why I’ve broken this down into:
→ per serve
→ per 100g

Because awareness = control.

And control is what most women feel like they lose over Easter.

For me?
If I open a big bunny… it’s a serve of one 😅

So instead of pretending I’ll “just have a bit”,
I choose options where I don’t need willpower to manage it.

That’s flexible eating.

Not restriction.
Not cutting it out.
Just making choices that actually work for you.

And here’s the part most people miss:

It’s not the Easter weekend that causes weight gain.
It’s what happens after… when you feel like you’ve blown it and give up completely.

So enjoy the chocolate.
But stay anchored in your habits.

You don’t need to start again on Monday (or after the school holidays).

If you want to learn how to actually do this (without feeling obsessed around food), my Build My Diet assessment helps you understand exactly what your body needs right now and gives you clear, personalised starting points.

If Easter usually throws you off track, comment CONTROL and I’ll send you how to approach this differently.

💾 Save this for your next chocolate aisle moment

flexible dieting for women • how to enjoy chocolate without weight gain • Easter calories guide • food freedom mindset • sustainable fat loss

31/03/2026

📣 𝟴-𝘄𝗲𝗲𝗸 𝗺𝗲𝗮𝗹 𝗽𝗹𝗮𝗻𝘀 – 𝗱𝗼𝗻𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂! 🍔

If food feels like a constant guessing game or tracking is something you’re winging, this is for you.

These 8-week macro-balanced meal plans are for women who want clarity and structure around food 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗱𝗶𝗲𝘁𝗶𝗻𝗴, 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝗰𝗮𝗿𝗯𝘀 𝗼𝗿 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗼𝘃𝗲𝗿 𝗲𝘃𝗲𝗿𝘆 𝗠𝗼𝗻𝗱𝗮𝘆.

Every day is balanced, flexible and designed to take the mental load out of eating, so you know what to eat, how much, and how it all fits together.
Think: burgers, bagels, pasta, brownies, fakeaways all planned in a way that works with your body.

✔️ Options from 1600–2000 calories
✔️ Built for sustainable fat loss, not restriction
✔️ Flexible swaps, macros per recipe, shopping lists + batch-cook options
✔️ Grams + ounces (metric & US-friendly)

Currently $20 off for a short time as we bring in 2026!

Not sure where to start?
Take my 𝙛𝙧𝙚𝙚 𝙈𝙖𝙘𝙧𝙤𝙨 + 𝙈𝙚𝙩𝙖𝙗𝙤𝙡𝙞𝙘 𝘼𝙨𝙨𝙚𝙨𝙨𝙢𝙚𝙣𝙩 and I’ll help you choose the right plan.

👉 Links in bio or comment EBOOK and I’ll send it through. 🤗

fat loss meal plan · macro balanced meal plan · meal plan for women · flexible dieting · 8-week meal plan · what to eat to lose fat · lose weight without cutting carbs · sustainable fat loss for women

30/03/2026

This is your reminder that eating well doesn’t have to be time-consuming or from scratch every night.

The cauliflower gnocchi comes frozen and literally just needs 10 minutes in the airfryer, oven or fry pan.

While that’s cooking:
• pan-fry the prawns
• add frozen peas
• toss in the gnocchi
• finish with pesto and sauté it all together

Dinner is on the table in 𝙪𝙣𝙙𝙚𝙧 15 𝙢𝙞𝙣𝙪𝙩𝙚𝙨 and still balanced, satisfying and macro-friendly.

👉 convenience food doesn’t mean low quality
👉 frozen food can still support fat loss
👉 flavour matters

Macros:
401 calories
40g carbs | 34g protein | 11g fat | 11g fibre

Save this for those nights you’re tempted to order takeaway because you “can’t be bothered” or when something has to give and cooking drops to the bottom of the list.

👉 If you want more meals like this that work around your lifestyle, my 6-week and 8-week meal plans have all the calories and macros all done for you. Find them at flexfoodlife.com/shop or via my bio link.

Save this for the nights takeaway feels easier than cooking.

15 minute dinners • high protein meals • flexible dieting • easy weeknight meals • macro friendly recipes • fat loss without restriction • frozen food made healthy • busy women nutrition

If you’re going for the setting… this place is hard to beat. 🙌Tucked inside the Royal Botanic Gardens Melbourne, is one...
20/03/2026

If you’re going for the setting… this place is hard to beat. 🙌

Tucked inside the Royal Botanic Gardens Melbourne, is one of those spots you visit as much for the experience as the food.

Wooden punts cruising along the lake, stunning greenery in every direction and that weekend energy where everyone’s out enjoying Melbourne at its best.

I visited with my sisters and dined within the café, but you can also grab takeaway from the kiosk, including picnic boxes or baked goods that come from from , and find your own little spot in the gardens instead. Definitely doing this next time too!

Perfect for a weekend walk, a catch up with friends or a low-key date.

Have you been, or would you go for the café or picnic instead?

melbourne cafes • royal botanic gardens melbourne • the terrace melbourne • melbourne brunch spots • melbourne picnic spots • melbourne weekend ideas • things to do melbourne • melbourne coffee spots • outdoor dining melbourne • melbourne lifestyle

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Melbourne, VIC

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