Nutrition
Today's calories
0/ 2000 kcal
Water intake
0.0/ 2.5 L
Meal ideas
breakfast
- · Oatmeal + berries + whey
- · 3 eggs + avocado toast
- · Greek yogurt + granola + honey
lunch
- · Grilled chicken + rice + broccoli
- · Tuna salad + sweet potato
- · Turkey wrap + side salad
dinner
- · Salmon + quinoa + asparagus
- · Lean beef stir-fry + brown rice
- · Chicken curry + lentils
snacks
- · Apple + peanut butter
- · Cottage cheese + nuts
- · Protein shake + banana
Tips for clients
🥩
Protein at every meal
Aim for ~1.6–2.2g per kg of bodyweight. Spread it across 3–4 meals.
💧
Drink water first
Thirst feels like hunger. Have a glass before reaching for snacks.
🥗
Eat the rainbow
More color = more micronutrients. Half your plate should be vegetables.
🍠
Don't fear carbs
Carbs fuel hard training. Time them around your workouts.
🥑
Healthy fats matter
Avocado, olive oil, nuts, fatty fish — your hormones run on fat.
😴
Sleep is a supplement
7–9 hours. Recovery is when you actually grow.
🍕
80/20 rule
Eat clean 80% of the time. Enjoy life the other 20%.
📦
Plan ahead
Meal prep on Sunday — decision fatigue kills diets.