Nutrition foundations
Simple, sustainable principles to build balanced meals and support your goals.
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Protein
Aim for 1.2–2.0 g/kg bodyweight daily from lean meats, dairy, eggs, tofu, legumes.
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Carbohydrates
Prefer whole grains, fruits, and starchy vegetables to support energy and fiber.
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Fats
Include healthy fats from olive oil, nuts, seeds, and fatty fish for hormones and satiety.
Balanced plate
- 50% non-starchy vegetables
- 25% lean protein
- 25% whole grains or starchy veg
- Add a thumb of healthy fats
Hydration
Start with 6–8 glasses per day. More with heat, activity, or larger body size. Monitor urine color (pale straw is generally a good sign).
Sample day
- Breakfast: Oats with milk, whey or yogurt, berries, and nuts
- Lunch: Grilled chicken, quinoa, mixed salad, olive oil dressing
- Snack: Fruit and yogurt or trail mix
- Dinner: Lentil curry with brown rice and veggies