Budget meals built from Coles and Woolworths staples. Every recipe has its macros, the cost of a serve, the quantities for 1 serve and for 5, simple steps, and a lighter about 500 kcal version written out in full.
One payment, instant PDF download. Secure checkout by Stripe. The free preview is 25 pages, no email needed.
Every one of the 200 recipes has its own page with the same layout, so you always know where to look.
Calories, protein, carbs, fat and fibre for one serve, with a split bar and the cost per serve.
Ingredient quantities for one serve and for five, with the calories, protein and cost of the full batch.
Short numbered steps, written for a normal kitchen and a normal weeknight.
One thing that makes the recipe work better, written for that recipe.
If a recipe names a brand, the tip gives an easy swap and how it changes the macros.
The lighter version written out in full, with its own quantities and macros. Same method.
Real pages from the book. The free preview has 25 pages, including recipes from two chapters and a full meal plan.
The number on the right is how many recipes are in each chapter.
Seven days each, built from the recipes in the book. Every plan has a cook plan and a shopping list for the week.
The quick lists at the back sort every recipe by name, air fryer, meal prep, 60g+ protein and cost under $4.50 a serve.
Totality Nutrition is the calorie and macro tracking app with Australian supermarket foods built in. Use the macros printed on each recipe page to log what you cook.
See the appYou pay through Stripe, and the next page has your download link straight away. A link is also emailed to the address you paid with, and a receipt comes from Stripe.
PDF. It opens on a phone, tablet or computer, and you can save it to your device and read it offline.
No. One payment of A$23.99, and the file is yours to keep.
Macros are calculated from the products listed in each recipe, so brands you swap in can change them slightly. Costs are estimates based on Coles and Woolworths shelf prices in October 2026 and will vary by store, week and brand.
Read the refund policy first. If something is wrong with your file, email admintotality@gmail.com and we will sort it out.
No. It is general food information and example meal plans. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a doctor or dietitian before changing how you eat.
Digital product, delivered instantly after checkout. Questions? admintotality@gmail.com