Day 1


What does my pee say about me?

So, today is your very first day on The Refresh Program™ and the first thing we want to talk about is... yes... your pee! Did you know that your pee can tell you a lot about your health? Today we discuss the importance of hydration in weight loss and how to decode your pee’s colour and smell throughout your journey to ensure you are on track and doing things right. Have a listen!

Use positive self-talk today. 

Make an effort to catch any negative thoughts and turn them into a positive.

Preparing Your Meals

There are numerous ways to prepare your Be Fit Food meals.

Our packaging can either be popped straight into the oven, microwave or the air fryer, so save on dishes and use what we’ve given you!

If you like to defrost your meal before you cook it you can do so in the fridge overnight, or you can defrost them in the microwave.  Our eggs are particularly delicious done this way... defrost them while you are pan frying 1-2 cups of low-starch vegetables, add them into the pan and, voila, you've got a beautiful, filling, healthy omelette!

See below for tips and tricks to becoming a Be Fit Food Master Chef.

Becoming a Master Chef

There are so many ways to jazz up your Be Fit Food meals.

From san choy bow to veggie stacks, stuffed omelettes and amazing stir fries, our Foodies continually amaze us with their creativity.

Here's how to get started:

When your meal is heating, chop up those recommended extras and either have a fresh salad or veggies ready to go.

You can get really get creative! For example, stuff a capsicum with your Cauliflower Fried Rice and Chicken, then bake it for something special.

If you're not up for the extra cooking, buy a pre-mixed bag of salad or frozen veg and have a big serving of that with your meal.

Always go to your Facebook group for inspiration and ideas, share your own recipes or ask for tips. It’s a wonderful way to learn something new.

Click below for a recipe book of past creations.


Are Your Meals Watery?
Here's What to Do:

If you notice that your meal is watery, this is a good thing!

Snap-freezing non-starchy vegetables locks in all of the vitamins, nutrients and minerals. These are maintained in your dish within the water that will cook out of the huge number of veggies in your meal.

If your meal is a bit too watery for you after cooking, take the wrap fully off the top and cook it for a further minute to help dilute any excess liquid.

If there’s still some there after this, stir it in, eat it up, and let your tummy thank you for it later! 

What Sauce is a Good Sauce?

Getting used to meals flavoured naturally from nature’s goodness can take a while for some people. Others find our meals exceptionally tasty right from the start.

If you need a bit of extra in your dish, make sure you look at our recommended extras for guidance on what to add but, whenever possible, try to keep it to fresh herbs. Balsamic vinegar is a great splash for your salads.

Ideally, your 28 days will provide you with a natural detox from sugar and salt.
All Be Fit Food meals are low in sodium and flavoured naturally.

If you like a bit of sweetness in your life, please reach for stevia or monkfruit and try to keep it to a minimum.

Make Things Easier... Prep Like a Pro

If you are a busy person, take a moment to chop up a huge container of all your favourite veggies. Take 2 cups out with each meal and bake them / pan fry them / steam them – whatever suits.

Not enough time to prep? Buy bags of frozen low-starch veggies or pre-mixed bags of salad.

Over time you are going to find this becomes a natural addition to your meals and you’ll be filling up on veggies forever.


Facebook Group

Join your private VIP support group to share your journey with others on The Refresh Program™.


Dietitian Consultation

Our accredited practising Dietitians are here for you when you need professional guidance and recommendations.



*Average 5.89kg lost by 212 Be Fit Food customers over 2 weeks on Be Rapid/Metabolism Reset. Individual results may vary and may be impacted by numerous factors including food plan type and individual circumstances and existing health/medical conditions or medications. We advise you to talk to your health professional prior to commencing and during your weight loss journey.