Your nutrition
Everything you need to hit your targets, meals, grocery tips and tracking tools.
Your nutrition
Everything you need to hit your targets, meals, grocery tips and tracking tools.
0
Kcal
Calories
0
g
Protein
0
g
Carbs
0
g
Fats
0
g
Fibre
0
L
Water
These are your starting numbers. We’ll tweak them as your body responds.
How did I arrive at these numbers?
0
Kcal
Calories
0
g
Protein
0
g
Carbs
0
g
Fats
0
g
Fibre
0
L
Water
These are your starting numbers. We’ll tweak them as your body responds.
How did I arrive at these numbers?
Meal structure
3 main meals, 2 snack meals
Pre-Workout (6:30 AM) 1 scoop whey isolate or vegan protein 1 banana or rice cake Optional: peanut butter Post-Workout Breakfast (8:00 AM) 3 boiled eggs + toast Greek yogurt with berries Chia or flaxseed Lunch (12:30 PM) Chicken thigh or tempeh White rice or sweet potatoes Mixed veg with olive oil Snack (3:30 PM) Protein shake/bar Almonds or walnuts Apple or pear Dinner (6:30 PM) Salmon or tofu Steamed veg Mashed potatoes or quinoa Evening Snack (8:30 PM) Vegan yogurt or cottage cheese Dark chocolate or rice cake
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This is just an example. You don’t need to follow it strictly or hit every number per meal. Just aim to meet your targets by dinner. Use Foodnoms to track until you know the macros in your usual meals.
Meal structure
3 main meals, 2 snack meals
Pre-Workout (6:30 AM) 1 scoop whey isolate or vegan protein 1 banana or rice cake Optional: peanut butter Post-Workout Breakfast (8:00 AM) 3 boiled eggs + toast Greek yogurt with berries Chia or flaxseed Lunch (12:30 PM) Chicken thigh or tempeh White rice or sweet potatoes Mixed veg with olive oil Snack (3:30 PM) Protein shake/bar Almonds or walnuts Apple or pear Dinner (6:30 PM) Salmon or tofu Steamed veg Mashed potatoes or quinoa Evening Snack (8:30 PM) Vegan yogurt or cottage cheese Dark chocolate or rice cake
See more
This is just an example. You don’t need to follow it strictly or hit every number per meal. Just aim to meet your targets by dinner. Use Foodnoms to track until you know the macros in your usual meals.
Supplement guidance
Whey Protein To hit protein targets easily. Creatine Monohydrate To support muscle growth. Zinc + Magnesium To support recovery, sleep quality, and energy. Vitamin D3 To boost bone strength, and muscle function.
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Supplements aren't essential, but they help when food alone isn’t enough or life gets busy.
Supplement guidance
Whey Protein To hit protein targets easily. Creatine Monohydrate To support muscle growth. Zinc + Magnesium To support recovery, sleep quality, and energy. Vitamin D3 To boost bone strength, and muscle function.
See more
Supplements aren't essential, but they help when food alone isn’t enough or life gets busy.
Not sure what you can eat?
I’ve curated an expansive library of foods that fit your goals, and suit your dietary needs.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.