Fit Back Into Your Jeans in Just 8 Weeks — Without Tracking, Overwhelm, or Another “All or Nothing” Diet
You know the cycle. You're doing well, then one weekend derails you, and by Monday you've decided the whole week is a write-off. So you eat whatever, tell yourself you'll "start again properly" next week, and the cycle repeats. Weeks turn into months and you're no further forward than you were at the start of the year.
There is no wagon to fall off. That framing is the problem, not the solution. All-or-nothing thinking is one of the biggest reasons smart, capable women stay stuck: not because they lack discipline, but because they've built a system that only works when everything goes perfectly, and nothing ever does.Â
Progress comes from what you do most of the time, not what you do every time. That's the whole premise behind Mondays Matter, my 8 week programme for women who are done starting over every Monday and ready to build something that actually holds up when life doesn't go to plan. If you're ready to stop treating one off day as a reason to quit, this is where you start.
"I've lost roughly 4kg, I'm not sweating the small stuff, and I finally feel calm around food." — Emma B.
Programme starts Monday 10 August · Join now for $99
JOIN NOW FOR $99 PhD-qualified nutritionist · 8 weeks · private group included
That’s why I created Mondays Matter
Mondays Matter is an 8 week programme built to remove the guesswork. You get a structured meal plan, a strength training programme designed for women navigating the metabolic shifts of perimenopause, and direct access to me and a community of women doing this alongside you. It's not a quick fix and it's not a reset button. It's a system you can actually run week to week, including the weeks that don't go to plan.
Protein Sparing Modified Fast (PSMF): a new approach to fat lossÂ
Fasting is increasingly utilised as a tool to help drop body fat, however in some instances, there are concerns that the lower overall protein load in this scenario can cause accelerated muscle mass loss. Muscle is ESSENTIAL to preserving metabolic rate (i.e. the number of calories you burn every day to exist) and good amounts of muscle mass are associated with longevity. PSMF days interspersed into your plan helps combine the best of both worlds.Â
Diet Breaks
Many people are either on a diet or off a diet, there is no inbetween. During this plan you will have diet breaks regularly to help regulate appetite and give you a psychological break from actively restricting calories. While people fear that this will stall fat loss, in fact the psychological break from dieting, lifting carbohydrate and calories, combined with a 'reset' of appetite hormones, allows you to continue your fat loss plan for longer than you would otherwise. We have these to give you confidence on how to eat when NOT on a diet, practicing 'maintenance' while being guided through it.
Higher Protein to Support Fat Loss
Protein is a key nutrient to support fat loss - it takes longer to digest (keeping you fuller for longer), it regulates blood sugar levels (helping avoid cravings) and takes way more calories to digest than fat or carbohydrate - significant when creating a calorie deficit as every little bit counts. If in doubt, turn to (lean) protein.
An Abundance of Vegetables to Regulate Appetite
Our stomach has receptors that let us know we have eaten enough food when they are stimulated, and this is related to food volume. For some people, this is a more important regulator of appetite than for others. Most vegetables can be eaten freely without fear of overeating calories, and as such I encourage you to eat your fill at each meal to ensure you feel satisfied on non PSMF days. We will discuss which ones are best to fill up on.
Programme starts Monday 10 August· Join now for $99
JOIN NOW FOR $99This is for you if:
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You've been meaning to get "back on track" but it hasn't happened yet.
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Your jeans don't zip like they used to - and your confidence is taking the hit.
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You're following the advice that used to work, and it's quietly stopped.
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You're done tracking every gram and want structure without the admin.
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You want a method backed by research, run by someone with the credentials to back it up.
What You Get
✅ Strength Training Plan
This includes all of your go-to information, including meal plans (standard and vegetarian), shopping lists, discount codes, suggested brands/items and supplements and FAQ related to Mondays Matter.
âś…Â Mondays Matter WorkbookÂ
This includes all of your go-to information, including meal plans (standard and vegetarian), shopping lists, discount codes, suggested brands/items and supplements and FAQ related to Mondays Matter.
âś…Â Mondays Matter JournalÂ
A journal to track your progress, including your non-scale victories, sleep, exercise, mood, energy, and a place to keep notes from Zoom calls and favourite recipes/meals.
âś…Â Advanced Preparation Tips to Save Time
Tips for advance preparation, and cook once, eat twice meals - so while some preparation is key, you're not always in the kitchen.
âś…Â Contact, Community and Accountability
Weekly emails, FB coaching and zoom sessions (that will be recorded and available) with me to help support you.
âś…Â Zoom Calls
Zoom calls every two weeks to embed the habits we are creating, to provide information around supplements, mindset, training and offer the opportunity for in person Q and A with our experts.
Real Women. Real Results.
Thousands have changed their relationship with food and found this method works. A few, in their words:
 "My biggest win is my relationship with food. I've lost 14kg since the end of March, my skin is clearer, I'm sleeping better even when I'm stressed. Massive wins — I've signed up for another 6 weeks." - Laura C-D.
  "I've learnt so much about my eating habits in these 8 weeks. My goal was to change my body composition, and I have - but the biggest win has been the awareness around food." - Megan S.
  "2.5kg down and a few cm, despite constant illness that meant I couldn't hit my strength goals. I'm finally on top of prepping and not snacking." - Kirsten M.
You Can Start Monday, Or Start Over Again In Six Months.
You already know the old advice has stopped working. Twenty-one days from now you'll either understand a method that fits your life — or you'll be exactly where you are now.
Programme starts Monday 13 July · Join now for $99
JOIN NOW FOR $99
Hey, I'm Mikki!
I am a PhD qualified Registered Nutritionist and leading voice in evidence-based fat loss for women. With two decades of experience, I specialise in helping women over 30 overcome hormonal roadblocks, restore metabolic health, and finally achieve sustainable fat loss. Through my proven Mondays Matter Method, I blend science, strategy, and habit change to deliver results that last, without extremes.
Frequently Asked Questions
Do I have to count calories or track macros?
No. The PSMF days are deliberately very low calorie, and combined with the protein-centric, low-carb approach on the other days, you land in a weekly deficit without tracking anything. Your calorie budget works on a weekly average, not a daily reset, so one PSMF day carries real weight across the whole week.
The full meal plan feels like a lot. Can I just do the PSMF days?
Yes. Many people start there and gradually swap 1-2 other meals a week toward fat-loss-friendly choices, using the guidelines in the plan. Small shifts in the right direction compound over time, and the recipes are family friendly, so you're not cooking two dinners.
I'm in perimenopause / dealing with PMS / postmenopausal. Is this suitable for me?Â
This plan was built for exactly this. It's dairy and gluten free, removing two of the most common dietary triggers for inflammation, hot flushes, cramping, mood swings and blood sugar instability. Goat cheese and whey isolate stay in, since they're low in the casein protein that causes most of the issue with cow's milk.
Can I still be social?
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I'm active. Is this appropriate for me?
Yes, and we adjust for it. Anything moderate-to-high intensity or long duration gets additional fuel added to the base plan. Going as low as possible isn't the goal, minimum effective intake is. Hard sessions need fuel, and both your energy and your body composition will reflect that.
I'm on a GLP-1 medication. Does this work alongside it?
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I'm vegetarian. Is there a plan for me?
Yes. There's a dedicated vegetarian version of Mondays Matter, built around the same protein-centric, low-carb principles, just with plant-based and vegetarian protein sources in place of meat and fish.
How much prep is actually involved?
More than none, but it's designed to be manageable. Expect a weekly prep session rather than daily cooking, and several meals are built to stretch across a few days as leftovers. If you're new to meal prep, the plan includes guidance on how to structure it efficiently.
I've absolutely loved this plan! I’ve had more energy, less bloating, and stopped obsessing over food. The most interesting observation? I’m finally not snacking all the time. I’ve learned so much about food, exercise, and mindset.
Nicky T
Mindset is everything. I’m done with diets. I feel calm around food. I’ve stopped measuring everything and trust myself more. That’s been the biggest shift.
Jane P
Flipping the script on food. I used to think I had to earn food or restrict to be healthy. Now I’m nourishing myself properly and consistently. I’ve dropped the guilt and feel more balanced — this has been a huge shift in mindset for me.
Anne F
Better habits, better results. I’m stoked with the better habits I’ve developed. My clothes are looser, I feel stronger, and I’ve been making solid food choices without overthinking everything.
Sylvia C
