Your day on a plate to get you on track

At 28, our food philosophy is JERF, Just Eat Real Food. This means our recipes are packed full of delicious whole foods and nutritious ingredients.

Following our JERF philosophy means doing your best to stay away from packaged, labelled products, as they are usually packed full of hidden nasty ingredients. When you just eat real food you are excluding added sugars and artificial ingredients from your diet that, in turn, reduces the dangers that come with eating too much of it. But don’t worry, just eating ‘real food’ doesn’t mean you’re going to miss out on flavour, and it doesn’t mean you have to give up some of your favourite meals.

You will still find delicious pastas, pizzas and even burgers on the 28 menu. If yous’re a sweet tooth, dons’t worry we have you covered with over 3,000 recipes to choose from there really is something for everyone.  Food is meant to nourish, share and enjoy and we sure do enjoy our food at 28 your favourite bread, pasta and pizza. Balance is one of the most important nutritional principles after all, as food is to nourish, share and enjoy.

To get you started Is’ve pulled together some of my 28ers favourite recipes. These dishes taste so tasty, you wons’t believe that theys’re actually good for you!

Build Your Own Hot Brekkie


  • 1 teaspoon olive oil (extra virgin)
  • 2 free-range eggs (well-cooked if pregnant)
  • 1/2 tomato cut into wedges
  • 1/2 avocado sliced
  • 2 cups baby spinach
  • salt & pepper to taste


  1. Heat oil in a frying pan over medium heat.
  2. Crack eggs straight into the pan and add tomato wedges to the side as well.
  3. Cook for 2-3 minutes, turning tomatoes halfway. You can flip your eggs if you like!
  4. Place eggs and tomato on a serving plate with the avocado.
  5. Place the spinach in the same frying pan and saute for 30 seconds until wilted.
  6. Place on the plate to serve. Season generously with salt and pepper and serve.

Detox Tuna Salad


  • 1 cup rocket leaves
  • 1/2 cucumber (lebanese) sliced
  • 1/4 avocado sliced
  • 1/2 pear sliced
  • 1 teaspoon sesame seeds
  • 1/2 lemon juice
  • 95 grams tinned tuna (drained)
  • 1.5 tablespoon almonds (roasted) roughly chopped


  • Add all ingredients to a bowl and toss to combine.

Cashew & Lemon Grass Stir Fry


  • 2 tablespoon brown rice (raw)
  • 1 teaspoon olive oil (extra virgin)
  • 2 mushrooms (cup or button) sliced
  • 1 cup broccoli cut into florets
  • 1/2 capsicum (red) cut into 2cm pieces
  • 1/4 onion (red) sliced
  • 1 cup snowpeas trimmed
  • 1/2 tablespoon lemongrass
  • 1/2 tablespoon ginger (fresh) grated
  • 1/2 teaspoon chilli (red) finely chopped
  • 1/2 tablespoon tamari (or soy sauce)
  • 1.5 tablespoon cashews (natural)


  1. To begin, cook rice according to packet instructions.
  2. Meanwhile, heat the oil in a wok over high heat. Add the mushrooms, broccoli, capsicum, onion and snowpeas for 3-4 mins or until just tender.
  3. Add the lemongrass, ginger, chilli, tamari and cashews and cook for a further minute.
  4. Serve stir-fry in a bowl with the brown rice.

Let me be the personal trainer in your pocket!

Join me in the kitchen with a delicious eating plan every week created by our 28 nutrition team with recipes and shopping list at the touch of a button. Did you know wes’re also the only online program with the I Quit Sugar Recommended Tick?

Let me show you how to get your mind right, with my mindfulness & motivation experts who will ensure that you de-stress, sleep better, focus and stay motivated.

As a member of the 28 family you are never alone. You will be supported every step of the way by me, my crew and thousands of 28ers just like you.

Click through to find out why 28 works and how it can work for you!

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.