Three full days of meals, already portioned to your numbers. They come out of my cookbooks, so you're not inventing anything at 6pm with the fridge open.
This is nutrition education, not medical advice or a prescription.
I need these to work out your numbers. Nothing leaves this page until you decide you want your plans.
Your protein is based on your lean mass, not just the scale. Pick the one closest to you. There's no wrong answer here.
How many days a week do you lift? More training nudges your protein toward the top of your range.
Your hormones change how easily your body holds onto muscle, so this fine-tunes your number. Not sure? I'll go off your age.
Like Ozempic, Wegovy, Mounjaro or Zepbound. No judgment. It genuinely changes how we set your protein.
I'll only use recipes that fit. Skip anything that doesn't apply to you.
Most people are on the first one. Only change it if one of the others is you.
Here's where I'd start you. Have a look before I build anything.