Diet plan
Simple starting points for each goal. Adjust them to your body, your schedule and the food you actually like.
Fat loss
Lose fat while keeping your strength
- Moderate calorie deficit
- Protein at every meal
- Vegetables and fibre to stay full
Sample day: Eggs and oats · chicken rice bowl · salmon, potatoes and greens
Lean bulk
Build muscle without piling on fat
- Small calorie surplus
- Carbs around training
- Four meals a day
Sample day: Greek yoghurt and granola · beef pasta · rice, tofu and stir-fried veg
Performance
Fuel heavy training and recover well
- Eat at maintenance
- Pre- and post-workout meals
- Hydration on every training day
Sample day: Toast and peanut butter · burrito bowl · fish, noodles and broth
Plant-based
Hit your protein without meat
- Mix protein sources daily
- Soy, lentils and beans as staples
- Plan B12 and iron with a professional
Sample day: Tofu scramble · lentil curry and rice · tempeh noodle bowl