Nutrition Planning#

Build sustainable nutrition plans for health and performance.

Macronutrient Basics#

Macro	Cal/g	Role	Sources
Protein	4	Muscle repair, satiety	Meat, eggs, beans, tofu
Carbs	4	Energy, recovery	Grains, fruit, vegetables
Fat	9	Hormones, absorption	Nuts, oils, avocado

Daily Targets (General)#

• Protein: 1.6-2.2g per kg of bodyweight
• Fat: 0.8-1.0g per kg of bodyweight
• Carbs: Remaining calories (2-4g per kg)

Meal Prep Strategy#

Weekly Workflow#

1. Sunday: Plan 5 dinners, shop, batch-cook proteins + grains
2. Pre-portion: Containers for work lunches
3. Prep veggies: Wash, chop, store in airtight containers
4. Sauces/dressings: Make 1-2 versatile options

Template Day#

Meal	Composition
Breakfast	Protein + complex carb
Lunch	Lean protein + veggies + grain
Dinner	Protein + veggies + healthy fat
Snacks	Fruit, nuts, yogurt

Sustainable Habits#

• 80/20 rule: 80% nutritious, 20% flexible
• Hydrate: 2-3L water daily (more if active)
• Eat whole foods > supplements
• Eat slowly — it takes 20 min for satiety signals
• One change at a time — consistency beats perfection