These are shapes rather than recipes. Once you can see the shape of a meal that hits your targets, you stop needing the recipe.
Macro figures are indicative for a member on a moderate target. Your own numbers come out of the intake and the portal scales the portions to them.
Three eggs any way you like them, a handful of spinach wilted in the pan, and a thick slice of sourdough. Twelve minutes including the washing up.
A palm of protein, a cupped hand of grains, a fist of vegetables and a thumb of dressing. Change the protein and the grain and it never repeats.
One tray, twenty-five minutes, almost no attention. Fish on top of whatever root vegetables need using, olive oil, lemon, done.
The simplest way to land protein and carbohydrate in the hour after training without cooking anything.
Not glamorous and genuinely useful. Sixty seconds, mostly protein, and it lives in the cupboard for the evenings that go wrong.
Pick the protein first, ask for the sauce on the side, and take the vegetable option over the second starch. That covers most menus.
Three or four meals, each with a palm of protein, is the whole framework. Carbohydrate concentrates around your session and fat fills whatever energy is left. The portal does the arithmetic, but the shape is what you actually carry around in your head.
| Meal | Protein | Carbohydrate | Fat | Vegetables |
|---|---|---|---|---|
| Breakfast | 1 palm | 1 cupped hand | 1 thumb | 1 fist |
| Lunch | 1 palm | 1–2 cupped hands | 1 thumb | 1–2 fists |
| Around training | 1 palm | 2 cupped hands | Minimal | Optional |
| Dinner | 1–2 palms | 1 cupped hand | 1–2 thumbs | 2 fists |
Travel, a late meeting, a birthday. The plan assumes these happen rather than pretending they will not. Land the protein, take the vegetable option where there is one, and let the rest go. One day never moved a trend in either direction.
Nutrition information here is general guidance for healthy adults, not medical or dietetic advice. If you are pregnant, breastfeeding or managing a medical condition, consult a qualified professional.
Answer the intake, and your first training block and fuelling targets are waiting before you close the tab.
Membership is $11.99 per week in Australian dollars, billed until you cancel. Cancel any time by email or from your account settings. See the Terms of Service and membership details.