This guide may be helpful when purchasing and prepping protein choices for your meals. You could portion and season or freeze individual pieces of meat/ seafood to be cooked as needed in your main meals. 

Meat, fish and poultry shrink when cooked as they release moisture. We see this in the cooking juices released from meat and moisture being evaporated as steam. The raw weights listed in the tables below provide an approximate guide to how much the protein will weigh when cooked.

Phase 1

Phase 2 & 3

Phase 1 Example:
If you were looking at including chicken 5 times a week - then 130g raw chicken x 5 = 650g chicken breast to purchase.

A standard 500g lean mince pack will give you 4 serves at a raw weight of 125g.

Australian Tablespoon = 20ml (0.68 fl oz)

USA, NZ and UK Tablespoon = 15ml (0.5 fl oz)

How TRANSFORM works:

The TRANSFORM Nutrition Plan takes the guesswork out of eating, making it simple, effective, and results-driven. Each phase adjusts portioning and macronutrients to support fat loss, muscle tone, and long-term sustainability—all while fitting into your busy lifestyle.

How Our Nutrition Strategy Changes Throughout TRANSFORM:

Phase 1: Reset & Reduce Bloating

• Focuses on whole, unprocessed foods to reset digestion and eliminate bloating.
• Lighter protein portions to reduce digestive stress while kickstarting fat loss.
• Many experience 3–5 kg weight loss in the first two weeks due to water reduction.

Phase 2: Build Strength & Burn Fat

• Increased protein portions to support strength training and fat loss.
• More variety in protein choices (chicken, red meat, fish) to maintain muscle definition.
• Energy levels improve as metabolism adapts to efficient fat-burning.

Phase 3: Long-Term Balance & Performance

• Higher protein intake to fuel advanced training and lean muscle development.
• Introduces flexible meal timing (intermittent fasting) for optimised metabolism.
• Supports sustained results with a balance of flexibility and structure.

We Plan, You Succeed!

✅ No Guesswork: Just follow the plan, we tell you exactly what to eat.
✅ Portion Guides Provided: No need to calculate, our weight charts do it for you.
✅ Easy Meal Prep: Bulk cook or prep fresh, the choice is yours.
✅ Real-Life Flexibility: Fits into your routine while delivering real, lasting results.

With TRANSFORM by Fitaz, all you have to do is follow the plan and trust the process—because we’ve done the hard work for you.

Start your transformation today, simplify your nutrition and get results!

Eat Like This To Get Results Like This