Nutrition Targets

2100

Kcal

Calories

160

g

Protein

220

g

Carbs

70

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?

2100

Kcal

Calories

160

g

Protein

220

g

Carbs

70

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

Pre-Breakfast (6:30am): 1 glass of water 1 scoop whey protein Breakfast (7:30–8am): 2 eggs + 2 egg whites 1 slice wholegrain toast + avocado 1 banana Post-Workout (9:30am): 1 scoop whey protein + 1 spoon of peanut butter Lunch (12:30pm): 2 grilled chicken thigh or tofu 150g cooked white rice Steamed broccoli + carrots Olive oil drizzle Snack (4pm): Greek-style soy yogurt + mixed berries + chia seeds Dinner (7pm): Baked salmon Roasted sweet potatoes Mixed greens (spinach, kale, pepers, etc.) Evening (if hungry): Handful of almonds or warm herbal tea

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-Breakfast (6:30am): 1 glass of water 1 scoop whey protein Breakfast (7:30–8am): 2 eggs + 2 egg whites 1 slice wholegrain toast + avocado 1 banana Post-Workout (9:30am): 1 scoop whey protein + 1 spoon of peanut butter Lunch (12:30pm): 2 grilled chicken thigh or tofu 150g cooked white rice Steamed broccoli + carrots Olive oil drizzle Snack (4pm): Greek-style soy yogurt + mixed berries + chia seeds Dinner (7pm): Baked salmon Roasted sweet potatoes Mixed greens (spinach, kale, pepers, etc.) Evening (if hungry): Handful of almonds or warm herbal tea

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. Omega-3 (Algae-based) Anti-inflammatory and supports joint/skin health. Creatine Monohydrate To support muscle growth. Zinc + Magnesium To support recovery, sleep quality, and energy. Vitamin D3 To boost bone strength, and muscle function.

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. Omega-3 (Algae-based) Anti-inflammatory and supports joint/skin health. Creatine Monohydrate To support muscle growth. Zinc + Magnesium To support recovery, sleep quality, and energy. Vitamin D3 To boost bone strength, and muscle function.

Supplements aren't essential, but they help when food alone isn’t enough or life gets busy.