Your nutrition targets
Daily targets built around your specific goal.
Your nutrition targets
Daily targets built around your specific goal.
1900
Kcal
Calories
180
g
Protein
170
g
Carbs
60
g
Fats
25
g
Fibre
3
L
Water
These are your starting numbers. We’ll tweak them as your body responds.
How did I arrive at these numbers?
1900
Kcal
Calories
180
g
Protein
170
g
Carbs
60
g
Fats
25
g
Fibre
3
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
Breakfast (8am - 10am): Boiled eggs, sautéed spinach, whole grain toast or Greek yogurt + berries + granola or Smoothie: frozen berries, banana, spinach, protein powder, oat milk Lunch (12pm - 2pm): Grilled chicken, jollof rice, cucumber & tomato salad or Turkey wrap with sweet potato and broccoli or Stir-fry beef with mixed veg and basmati rice Dinner (7pm - 8pm): Baked salmon, quinoa, kale or Shredded chicken, avocado, roasted veg or Prawns in tomato sauce with couscous and greens Snacks (optional): Greek yoghurt, mixed nuts, or protein shake
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.
Meal structure
3 main meals, 2 snack meals
Breakfast (8am - 10am): Boiled eggs, sautéed spinach, whole grain toast or Greek yogurt + berries + granola or Smoothie: frozen berries, banana, spinach, protein powder, oat milk Lunch (12pm - 2pm): Grilled chicken, jollof rice, cucumber & tomato salad or Turkey wrap with sweet potato and broccoli or Stir-fry beef with mixed veg and basmati rice Dinner (7pm - 8pm): Baked salmon, quinoa, kale or Shredded chicken, avocado, roasted veg or Prawns in tomato sauce with couscous and greens Snacks (optional): Greek yoghurt, mixed nuts, or protein shake
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.
Foodnoms
Nutrition & calorie counter
Foodnoms
Nutrition & calorie counter
Supplement guidance
Supplement guidance
Whey protein powder
Support muscle growth and recovery.
Whey protein powder
Support muscle growth and recovery.
Creatine monohydrate
Boost performance and muscle size.
Creatine monohydrate
Boost performance and muscle size.
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.
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.