If you’re here because you want to know which online diet plan is going to be the most effective for you, the answer is simpler than you think.

The best online diet plan is the one you can easily stick to!

Extensive research has been done on weight loss programs and the findings were undeniable. The most important predictor of a diet plan’s success comes down to two factors: is it simple to start, and is it easy to maintain? If you can pick up a new diet plan quickly, and you find it is flexible enough to fit into your lifestyle then you’ve got the building blocks of a successful diet plan!

After helping 400,000 people lose nearly 4 million kilos, I know that once you find an online diet plan you can stick to then it’s only a matter of time until you start seeing the scales come down, and you reach your weight loss goal!


28 gives you everything you need to succeed
  • An online diet program that’s so easy to follow (with no calorie counting!)
  • A personal trainer in your pocket, you just need a phone and 28 minutes a day.
  • Home workouts with me (or yoga with Zoe) are fun, fast and effective; designed for busy lives.
  • Access a private online community of supportive 28ers
  • Daily motivational videos from me, that I record in real-time.
  • Be supported, 7 days a week, by me and my Australian crew of health & fitness professionals who are online 7 days a week!


Join me every day for a different 28-minute workout. My workouts are suitable for all fitness levels and designed to get results.


Enjoy a delicious eating plan every week created by our 28 nutrition team, with an automated shopping list at the touch of a button.


My mindfulness & motivation experts will ensure that you de-stress, sleep better, focus and stay motivated.

Sam Wood selfie


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

I know dieting and losing weight isn’t always easy, but it can be simple. All you need to do is follow my plan.

What to expect from our online diet meal plan

At 28 we strongly believe in making healthy ‘easy’. Our team of nutritionists, exercise professionals and mindset coaches work together to bring you dieting and healthy lifestyle options that make it simple to start, and easy to keep going.


When you log into your app, you’ll see we’ve made it easy for you to swap and drop recipes to suit you and your family. You can even shop for your groceries online via our Woolworths integration if you don’t have time to get to the supermarket!


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. Once you’ve become a 28er you’ll quickly see we focus on eating an abundance of vegetables with every meal (yes, even with breakfast!) and consuming good quality proteins, whole-food carbohydrates and good fats.

My goal is to make your healthy, new lifestyle as EASY as possible.

Sam Wood founder of 28bySamWood

After helping over 400,000 people with my online diet and exercise program, as well as 20 years as a personal trainer, I can tell you that crash diets do not work.

You will have a much higher chance of success if you follow a healthy, balanced diet… that you actually enjoy! So ditch the crash diets, and follow a nutritious, wholefood diet paired with daily exercise, and soon enough you’ll reach your goals.

The 28 by Sam Wood diet program provides you with a new eating plan prepared by our nutritionists every week. You’ll have a variety of interesting and easy recipes for breakfast, lunch and dinner; plus you’ll have a range of healthy snack options.

Learn about our nutritious & delicious online diet plan

My online program has helped over 400,000 people lose nearly 4 million kilos, so we know a thing or two about what makes for a successful online diet plan.

Our nutritional philosophy is ‘just eat real food’ (or JERF for short).

My team of nutritionists and I are passionate about using real, whole-food ingredients. We believe that real food doesn’t come from a packet. Real food comes out of the ground, off a tree, or from an animal, depending on your dietary preferences of course.

Food should nourish your body and your tastebuds

A successful online diet plan should provide tasty and balanced meals that you actually enjoy while you’re losing weight. Our team of nutritionists will create a nutritious meal plan for you every week, and you will enjoy a variety of flavours, textures and nourishing, real-food ingredients so your tastebuds never get bored.

Enjoy what you love, in moderation of course!

‘Balance’ another of our important nutritional principles. So, when you start eating the 28 way, you’ll not only enjoy a wide variety of fresh, nourishing ingredients, but you’ll also find healthy versions of all your favourite meals. Yes, even bread, pasta, pizzas and burgers!

The key to diet success is when you aim for ‘progress, not perfection’.

This means making having more healthy days, and less unhealthy days. Eating more fresh foods and less processed foods and, every day, pushing yourself just a little more when you exercise. Remember: even a small amount of progress, every day, adds up to big results.

Food should be enjoyed with family and friends

If you want a diet plan that actually works, then it needs to fit into your life so you can still have a life, and go out to dinner with friends or share meals with the family. If you follow our simple nutritional guidelines, you can eat out without breaking your 28 diet. And, as for healthy family dinners, there are thousands of customisable recipes in our 28 diet plan so the recipes can be easily adjusted to suit the whole family. So many 28ers tell us their families enjoy our meal plans so much that they don’t even realise it’s good for them!

As all my 28ers learn, you can still enjoy the things you love, in moderation, while achieving great health and fitness results.

Hear what these 28ers have to say about their online diet program with 28

Our 28ers say they never feel like they’re on a diet, and our simple but effective approach to fitness and daily movement becomes an enjoyable part of their healthy new lifestyle.


35kg lost
in 11 months

The changes I made have been realistic & sustainable. That’s the beauty of 28. Nothing crazy. Nothing extreme. Eating real food & moving my body.


60kg lost
in 16 months

This program has educated me, and now eating healthily and exercising daily is my norm. I changed my mindset and changed my lifestyle, which changed my life. 


11kg lost
in 5 months

I’m now the person I always wanted to be. I have a totally different mindset, I’m confident and content. Thanks to 28 I have the tools and support to live a healthy, happy and fulfilled life.

before & after - Ashley lost 16kgs on 28bysamwood

16kg lost
in 8 weeks

I now have a healthy and positive relationship with myself. My family are benefiting from my happier mindset too. 


20kg lost in 10 months

I lost 20kgs and my belly fat without quitting pasta!

Amy Kingston

Try one of the delicious pasta recipes Amy enjoyed on 28

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Tips for starting an online diet program

If you have any specific health concerns or conditions, we advise consulting your doctor prior to undertaking any diet or exercise routine.

Diet program tips for beginners

If it’s been a long time since you consistently cooked and ate healthily, congratulations on taking this important first step! We want you to love your healthy new lifestyle and achieve all your health goals, so we want to share some tips for success.

The best way to ensure your experience is enjoyable, sustainable and successful goes back to our earlier advice of ‘progress not perfection’.

Focus on making small but consistent improvements to your food and exercise routine. For example, at the beginning, you might like to start off only eating two of our healthy meals suggestions each day. Your third meal can be one of your normal ‘go-to’ meals (or you could order some of the healthy ready meals we recommend – you’ll find details in your member dashboard).

Once you adapt to your healthy new habits you’ll find shopping, cooking and eating healthy becomes a breeze. And, I guarantee you’ll want to keep on going with your new diet plan once the kilos start dropping off!

If it has been a long time since you followed a healthy diet plan, it might be wise to go gently in your first week. If you shock your system by going too ‘gung-ho’ in the first few weeks you might be more tempted to cheat. Remember, progress is always better than perfection!

Planning for diet success

Our online diet program makes it easy for you to become a healthier version of you. It takes all the thinking out of getting healthy – you just need to follow our plan.

Failure to plan is planning to fail.

To lose weight consistently, you need to follow a plan consistently. This means you need to be prepared. With 28 you don’t have to put too much thinking into the system, but you do need to schedule a little bit of time to review your weekly diet plan ahead. This way you won’t be caught unawares without the ingredients you need to prepare your delicious meals.

It might take you a few weeks to get used to your new weekly shopping and healthy cooking rhythm. So, make it easy on yourself, and jump straight into your membership dashboard (on your computer or via our 28 app) as soon as you join our diet program.

Diet plan tip: Failure to plan is planning to fail.

Make sure you spend a bit of time on the weekend to gather the ingredients your new diet plan needs. If you’re on our 28 program, it’s even easier as you’ll have an automated shopping list for the week ahead, which you can choose to order online via Woolworths with the click of a button!

Save time during the week with a food prep

If you are like most of us and juggle a busy work and home life then the last thing you need is messing around in the kitchen for hours. You can save a lot of time preparing your meals in advance. A lot of 28ers do their food prep on a Monday night when 28’s new food plan is released.

Learn how to do a healthy meal prep

A weekly food prep makes eating healthy a snap

A weekly healthy food prep means you’ll have everything in the fridge or freezer ready to go come dinnertime. This gives you HOURS back in your week, and it can protect against the common trap of ordering a takeaway when there’s nothing in the fridge or you’re too tired to cook.

Keep it simple

You don’t have to get worked up by the specifics of your diet program or worry how many calories are in that snack. Our online diet plan does all that hard work for you.

Keep a few healthy ’emergency meals’ in the fridge or freezer for the days you’re too tired to cook. It’s a great way to avoid the natural temptation to order a takeaway in a moment of weakness!

If you don’t want to worry about grocery shopping, we’ve recently integrated our recipes and meal plans with Woolworths. In a few presses of a button, you can arrange for all (or some) of the ingredients for your diet plan to be delivered to you, or you can have it ready to pick up at your local store. We also have a range of chilled, healthy ready meals we recommend. You can order these at a special rate from your membership dashboard when you log in.

fitness app walkthrough - 28 by sam wood

28 By Sam Wood is a home fitness and flexible online dieting plan to help you get results, fast. My program has been tried and tested by over 400,000 people who have collectively lost nearly 4 million kilos, and I’d love to help you get the results you deserve.

It’s less than $2 per day, no ongoing contracts, cancel any time.

New diet program? Water is going to be your friend!

Did you know most people don’t drink enough water? And did you know that most people think they feel hungry when, in actual fact, they’re thirsty? Sometimes our brains get their hungry/thirsty wires crossed! So, if you think you’re hungry, but you know you’ve been eating well, try having a glass of water and wait 5 minutes.

Water is your dieting friend. If you aren’t a big fan of water, it can help to add a squeeze of fresh lemon or lime and add some ice cubes.

Eat slower

If you slow down and eat mindfully, you’ll not only enjoy your food more but you’ll also give your gut time to catch up before you finish your meal. When we eat slower our stomach has the time to release hormones that sends fullness signals, which means we will be less tempted to overeat, and less likely to look for treats directly after dinner too.

If you have a bad day and you fall off the healthy eating wagon, that’s OK. It happens to everyone (even Sam!) so don’t beat yourself up. Just brush yourself off and get back to eating healthy again with your very next meal.

Avoid added sugars and processed foods

Unlike a lot of other weight loss & dieting programs, we won’t tell you to cut everything ‘bad’ out of your diet. It makes a big difference to your overall health if you can avoid packaged or processed foods as much as you can, and reduce your intake of sugar. For example, if you normally have 2 sugars in your tea or coffee, why not try it with 1? And then, a little later, maybe even half a teaspoon. It might not seem like much, but cutting your sugar consumption by half can make a big difference to your weight loss at the end of the week.

Avoid caffeine, booze and other stimulants

Speaking of coffee! Since we don’t demonize food, we won’t demonize coffee either (or even a glass of wine every now and then) so, if you aren’t ready to give up your morning latte, no worries!

Aim for only one coffee per day, but if you’re a heavy coffee drinker we don’t want ‘getting healthy’ to feel miserable. Gradually wean yourself, so if you normally have 5 coffees a day, try reducing to 3 cups a day. Then in the 2nd week drop to two coffees, and then 1 coffee a day. If you reduce gradually you might be surprised to find that you feel fine… thanks, in part, to your new-found energy from your 28 healthy diet program!

If you’re a big coffee or tea drinker and you’re trying to cut back, make a game of it and say ‘I must finish two bottles of water before I can have that extra coffee’ – it’s great motivation to hydrate and, often as not, you’ll change your mind about needing that extra coffee!

Our online diet program will support you physically, nutritionally, and mentally too!

From customisable HIIT workouts, gentle but challenging yoga, flexible meal plans, printable shopping lists as well as motivation and mindfulness exercises to keep you on track, 28 really is everything you need to become a healthier version of you. We even give you the option of automating your weekly grocery shop, thanks to our new integration with Woolworths!

The 28 by Sam Wood diet program guides you through everything you’ll need in order to reach your ideal, healthy weight, safely and sustainably. Our diet program is much more than a healthy food plan. It’s designed to provide you with long-lasting success by helping you create new healthy behaviours around your fitness, your nutrition and your mindset.

Our support crew are available 7 days a week to help you settle into your healthy new routines. We will be there for you on your first step towards a healthier you, and each step after that, until you reach all your weight loss & fitness goals.

28 By Sam Wood Crew
Sam and his crew, supporting you 7 days a week

Don’t forget to ask for support – we’re here 7 days a week!

If you ever get a bit overwhelmed or need advice about your diet plan, just reach out to Sam’s Crew. We are here for you! As a 28er you’ll have access to our private Facebook group where you can get all the support you need from Sam’s Crew, plus you’ll be able to learn from (and share) the experiences of thousands of friendly 28ers, just like you.


Are you a new mum or mum-to-be?
Congratulations! We have a pregnancy fitness program and a postnatal fitness & weight loss program to help you stay fit and healthy during this special time!

Need More Help? FAQs

Got a question? Drop us a line and we’ll get back to you ASAP