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

As the founder of Australia’s #1 online fitness and nutrition program, I’m always asked about the easiest way to start eating healthy and what kind of food plan is best. 

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
  • Taste delicious so you look forward to every meal

Jump to your copy of my 7-day healthy eating planner

Healthy cooking can be quick and easy

You don’t have to become a MasterChef to cook tasty, healthy meals at home. I’ll show you why cooking with fresh, natural ingredients doesn’t have to be hard. And, if you’re short on time, my healthy meal planner has lots of quick recipes that will save you heaps of time!

Healthy recipes should be delicious

Your tastebuds need variety, just like your body does! After helping over 200,000 people get healthier I’ve discovered that the trick to sticking to a healthy new lifestyle is to make it enjoyable so you never feel bored or deprived. That’s why all my healthy meal plans are designed to be delicious, plus you’ll enjoy a variety of fresh foods, tastes and textures so you’ll never get bored.

The meal plan you’re about to try isn’t a diet, it’s a healthy, sustainable (and enjoyable) way of eating.

Our healthy eating plan is based on our philosophy of JERF: Just eat real food. This means you’ll enjoy a range of meals made from fresh, natural ingredients that provides everything a healthy body needs.

200,000 people have tried JERF and it works!

Whether you want to tone up, lose weight, or simply improve your health our real food approach works! It’s worked for more than 200,000 people who have been a part of my 28 family, and I’d love for you to try it too.

To grab your copy of my healthy meal planner, just complete your details below, and I’ll send you a 7-day eating guide, with 21 recipes to try, so you can taste what it’s like to be a 28er on my online program.

P.S. My healthy meal plan can be adapted for all dietary requirements but if you have any questions, just reach out to my crew!

Sam Wood founder of the 28 Program

Download your 7 Day Healthy Eating Plan now!

I’ve included all breakfast, lunch and dinner recipes for your week ahead – 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.

Have you heard about 28?

My online fitness & nutrition program can help you become a healthier version of you. All you need is a phone and 28 minutes a day. If you want to see why 28 has become Australia’s #1 online fitness & nutrition program, click the big button below!

Sam Wood and family, 28 by sam wood online program

Download your free 7-day healthy meal plan and let’s get cooking!

Get started on the road to eating healthy with 7 days of my 28er’s favourite breakfast, lunch and dinner recipes.

free healthy eating planer

Download your FREE healthy meal planner now!