As the founder of Australia’s #1 online fitness and nutrition program, I’m always asked about my favourite recipes and the best way to start eating healthy. 

The easiest way to get started on your healthy eating journey is to find a plan that is easy and most importantly tastes delicious!

The best healthy eating plans should include a range of recipes that:

  • Are quick and easy to make
  • Offers you a variety of flavours
  • Are nutritionally balanced, and
  • Above all, they taste delicious!

Sam Wood

Download your free 7-day healthy eating planner and let’s get cooking!

All breakfast, lunch and dinner recipes are included – just like on my program!

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Sam Wood


About Sam Wood

Sam Wood is one of Australia’s leading fitness experts and a personal trainer with over 17 years of experience in the fitness industry. Sam’s methods and training techniques have achieved incredible results with thousands of people worldwide. The reason? He keeps things simple, gets what works, gets what doesn’t work and loves people.

From a humble fitness instructor at his University gym during his first year of Exercise Science to a personal trainer doing 90 appointments a week and opening Gecko Sports (Australia’s first ever kids gym), a company he built to 30 + national franchises, Sam has been lucky enough to experience it all. Today Sam is the very proud owner of The Woodshed, Australia’s largest personal training studio in Brighton, Victoria. He’s also a celebrity trainer and media commentator, with a refreshingly honest and relatable take on all things health and fitness and the founder, mentor and trainer at 28 by Sam Wood.

About Sam Wood

Sam Wood is one of Australia’s leading fitness experts and a personal trainer with over 17 years of experience in the fitness industry. Sam’s methods and training techniques have achieved incredible results with thousands of people worldwide. The reason? He keeps things simple, gets what works, gets what doesn’t work and loves people.

From a humble fitness instructor at his University gym during his first year of Exercise Science to a personal trainer doing 90 appointments a week and opening Gecko Sports (Australia’s first ever kids gym), a company he built to 30 + national franchises, Sam has been lucky enough to experience it all. Today Sam is the very proud owner of The Woodshed, Australia’s largest personal training studio in Brighton, Victoria. He’s also a celebrity trainer and media commentator, with a refreshingly honest and relatable take on all things health and fitness and the founder, mentor and trainer at 28 by Sam Wood.


Learn how my fitness & nutrition program can help you become a healthier version of you.

My online program makes ‘getting healthy’ easy. All you need is a phone and 28 minutes a day. If you want to see why 28 By Sam Wood, has become Australia’s #1 online fitness & nutrition program, click the big button below!

Healthy food should taste good. So to get you started on your road to eating healthier, I’ve put together some of my 28ers favourite recipes for you to try. Download your FREE 7-day healthy eating planner by simply filling in your details above!

Healthy recipes that are easy to make

The good news is that ‘eating healthy’ and cooking with natural ingredients doesn’t mean you have to become a MasterChef, and you don’t have to spend hours shopping and preparing every night. There are a range of quick and easy options if you’re short on time.

A variety of fresh foods and flavours

You’ll find a wide variety of fresh foods, tastes and textures in my meal plans. Variety is not only great for nutritional reasons but it also means your tastebuds won’t get bored, so you’re more likely to stick with your healthy new lifestyle!

Ready to eat healthy the Sam Wood way?

No matter whether you want to tone up, lose weight, or simply gain more vitality and energy, you’ll find my healthy eating 7-day meal plan ticks all the boxes. My healthy meal plan can be adapted for all dietary requirements and if you have any questions, just reach out to my crew!

Sam Wood founder of 28bySamWood

Just Eat Real Food

The 28 nutrition philosophy, first of is that we are not a diet. We are a sustainable way of eating, that revolves around JERF – Just Eat Real Food. This allows you to enjoy delicious, quick and easy meals and get the results you are looking for.

Whether you want to tone up, lose weight, or simply improve your health this way of eating works! It’s worked for more than 150,000 people who have been apart of my 28 family.


P.S. Don’t forget to get your copy of my 7-day healthy eating planner.