The 28 Day Playbook

The next 28 days are an opportunity to build routines that support your health, strength and confidence.

This playbook offers practical nutrition ideas, meal inspiration and simple habits to help you stay consistent. Choose what works for you, adapt the suggestions to your needs and focus on progress rather than perfection.

During the challenge, aim to:

• Show up consistently for your training sessions.
• Build balanced meals that suit your routine and preferences.
• Stay hydrated and make time for recovery.
• Track your habits and recognise the effort you put in.

Everyone progresses differently. This is general information, not an individual meal plan. Your results will depend on many factors. Use these 28 days to practise habits you can continue afterwards.

Use this as a reminder of the practical details. Follow any updated instructions sent by the EVOK team.

Challenge dates

Monday 28 September to Sunday 25 October 2026.

Training attendance

Non-members are asked to attend at least 80% of weekday sessions. This allows one missed weekday session per week. Saturday training is an extra session.

Check-ins and points

Scan your check-in code at the door each time you train. Follow the group updates for weekly mini challenges, points, prizes and raffles.

Progress photos

Use the photo times and instructions confirmed by EVOK. Wear fitted training clothes and take photos in consistent lighting and poses.

InBody scan

For a more consistent reading, avoid food and exercise for at least two hours beforehand. Follow the booking and payment details provided by EVOK.

Keep it safe and realistic. Choose training options that match your current ability. Tell your coach about injuries, symptoms or movements you need to modify.

Small, repeatable choices can make healthy eating easier. You do not need to follow a perfect menu to take part.

Start with one or two habits you can repeat most days. Add more only when the first habits feel manageable.

Tap the ones you are working on

• Plan aheadChoose a few meals and snacks for the next couple of days. Keep convenient options available.
• Include proteinAdd a protein source to meals when practical, such as eggs, yoghurt, tofu, fish, beans, chicken or lean meat.
• Add plantsInclude vegetables, fruit, beans or lentils across the day. Fresh, frozen and canned options can all be useful.
• Eat enough for trainingInclude a carbohydrate food such as oats, bread, rice, potatoes or fruit around your usual meals.
• Drink regularlyKeep water nearby and drink through the day. Needs vary with body size, activity, weather and health.
• Notice your cuesSlow down when it suits you and notice hunger, fullness and how different meals leave you feeling.

There is no need to skip meals, ban favourite foods or earn food through exercise. Choose a pattern that supports your routine and feels sustainable.

Use this as a flexible starting point, not a rule or a precise portion prescription.

Vegetables and fruit

Salad leaves, tomatoes, capsicum, carrots, zucchini, green beans, berries, apples, bananas or seasonal produce.

Protein foods

Eggs, fish, chicken, lean meat, tofu, beans, lentils, yoghurt or a suitable alternative.

Grain and starchy foods

Rice, oats, bread, wraps, pasta, quinoa, corn or potato. Choose options you enjoy and that fit your needs.

Unsaturated fats

Avocado, nuts, seeds, olive oil or nut butter. These are nourishing foods, but portions can add up quickly.

Your energy needs and appetite may change with training, work, sleep and health. Adjust meal amounts to your needs; this guide does not prescribe calories or macros.

Macronutrients provide energy and support normal body functions. You do not need to calculate a precise ratio to make balanced choices.

• Protein

  Supports the maintenance and repair of body tissues.

  Eggs, yoghurt, fish, chicken, lean meat, tofu, beans, lentils.

• Carbohydrates

  Provide energy, including for training and daily activity.

  Oats, rice, bread, pasta, potato, fruit, beans.

• Fats

  Provide energy and help the body absorb fat-soluble vitamins.

  Olive oil, avocado, nuts, seeds, oily fish.

A food can contain more than one macronutrient. For example, beans provide protein and carbohydrates, while nuts provide fats and some protein.

If you choose to track macros, use an individual plan from a qualified nutrition professional. A generic percentage split may not suit your body, health or training.

These are examples, not a list of required or “perfect” foods. Choose what you enjoy and can access.

“Wholegrain”, “low fat” and “reduced salt” can be useful options, but they are not mandatory labels. Check ingredients and nutrition panels when it helps you make a choice.

Swap foods within a meal based on availability, preference, budget or dietary needs. These options are ideas, not exact nutritional equivalents.

Chicken or turkey

Eggs, tinned fish, tofu, tempeh, beans or lentils.

Greek yoghurt

Lactose-free yoghurt or a suitable fortified soy alternative. Check the label for protein if that matters to you.

Rice

Potato, oats, quinoa, bread, pasta, corn or another grain you enjoy.

Peanut butter

Almond or cashew butter, tahini, or seeds if appropriate for your allergies.

Fresh vegetables or berries

Frozen or canned options; choose no-added-salt or no-added-sugar versions when available.

Wheat bread or wraps

Gluten-free bread, corn tortillas, rice or potato if you need to avoid gluten.

You do not need to meal prep every meal. A little preparation can make busy days easier.

• 01ChoosePick two or three meals you already like. Include a protein food, a carbohydrate food and produce where practical.
• 02ShopWrite a short list. Include convenient staples such as eggs, yoghurt, canned tuna or beans, frozen vegetables, rice and fruit.
• 03PrepareCook one protein and one grain or starchy food, wash or chop vegetables, or portion snacks if that saves time.
• 04AdaptUse leftovers in wraps, salads, bowls or stir-fries. Change ingredients to fit your preference and appetite.
• 05ReviewAt the end of the week, note what was easy and what you would change next time.

Consistency comes from a routine you can repeat. If a day does not go to plan, continue with your next meal or next training session.

Tracking is optional. Some people find it useful for a couple of weeks to see what a normal day actually looks like; others do better without it. If it starts to feel like a chore or a source of stress, stop.

1. 01

   Download and set up the app

   • Get MyFitnessPal (free) from the App Store or Google Play.
   • Create an account.
   • Choose your goal: lose weight, maintain, or gain muscle.
   • Set your activity level.
2. 02

   Set your macronutrient goals

   • Go to More → Goals → Calorie, Carbs, Protein and Fat Goals.
   • Tap the percentages to match your personal split.
   • Save changes.
3. 03

   Start logging your meals

   • Tap Diary.
   • Press Add Food in any meal slot.
   • Search or scan the barcode of a food item.
   • Adjust serving size and quantity.
   • Repeat for each ingredient in your meal.
4. 04

   Create custom meals or recipes

   • Under More → Meals, Recipes & Foods.
   • Create a meal or recipe to save time in future.
   • Useful for meals you repeat, like smoothies or stir-fries.
5. 05

   Use the food lists from this playbook

   • Focus on lean proteins, quality carbohydrates, healthy fats and fibre-rich vegetables.
   • Mix and match based on your preferences.
   • Keep it simple and realistic so you can stick with it.

A generic percentage split is a starting point, not a prescription. For an individual plan, speak with an Accredited Practising Dietitian.

• BreakfastYoghurt protein parfait

• BreakfastProtein oats with peanut butter

• BreakfastTurkey and egg muffins

• Lunch or dinnerChicken and vegetable stir-fry

• Lunch or dinnerTuna and avocado salad

• Lunch or dinnerTurkey meatballs with zucchini

• DessertChocolate protein pudding

• DessertBerry cheesecake yoghurt bowl

• DessertChocolate raspberry yoghurt mousse

• DessertFrozen chocolate yoghurt banana bites

The 28 days are a starting point. Take forward the routines that fit your real life and adjust the rest.

Before the challenge ends, take a few minutes to reflect:

• Which meals or preparation habits made busy days easier?
• What training routine felt realistic and enjoyable?
• What helped with energy, sleep or recovery?
• What is one small habit you want to keep next month?

Follow EVOK updates in the challenge group and on Instagram @evokgym. For individual nutrition guidance, speak with an Accredited Practising Dietitian or your healthcare professional.