Eat your calories — don't skip meals
Spread over 3–5 meals. Body stops storing when it knows it will be fed. Skipping meals = first form of self-sabotage.
here are your numbers 🤍
0
calories per day for your goal
what is TDEE? (Total Daily Energy Expenditure)
Your TDEE is the total number of calories your body burns in a day — including your basal metabolism plus all physical activity. Eat below it to lose fat, at it to maintain, above it to build muscle.
0gProteinmuscle & satiety
0gCarbsenergy & gym
0gFatshormones & satiety
start small, stay consistent
5 habits that change everything.
No punishment. No perfect week. Just choices your future self can repeat.
Start with a high-protein breakfast
Aim 20–30g protein in the morning. First good decision of the day — sets the tone for all others.
Move in a structured way — 3x/week
3 sessions/week is enough when nutrition supports the effort. Regularity beats intensity every time.
Sleep 8 hours
Regulates hunger and fat-storage hormones. Less sleep = more cravings. More sleep = body works for you.
A planned dessert doesn't ruin anything
Fit it into your macros. Restriction causes the real damage.
nutrition through your cycle
Feed every phase.
Your needs shift. Work with your body instead of asking it to feel the same every day.
Menstrual — rest & regenerate
Body loses iron and magnesium. Choose anti-inflammatory foods and reduce training intensity if needed.
Spinach23 kcal
Beetroot43 kcal
Salmon208 kcal
Fresh dates142 kcal
Dark choc 85%598 kcal
Ginger80 kcal
Lentils116 kcal
Banana89 kcal
Avoid excess coffee and alcohol — worsens cramps & bloating.
Follicular — energy & performance
Oestrogen rises, insulin sensitivity is higher, and this phase is ideal for intense training.
Eggs155 kcal
Avocado160 kcal
Quinoa368 kcal
Broccoli34 kcal
Chicken breast120 kcal
Blueberries57 kcal
Sweet potato86 kcal
Skyr / Greek yogurt63 kcal
Most productive phase — use it for your most intense sessions.
Ovulation — peak strength & endurance
Energy and strength peak. Prioritise protein and fibre to support performance.
Steak / beef217 kcal
Shrimp99 kcal
Edamame122 kcal
Rocket25 kcal
Strawberries32 kcal
Cucumber15 kcal
Cottage cheese98 kcal
Pomegranate83 kcal
Hydrate more than usual during the ovulation phase.
Luteal — recovery & softness
Progesterone rises, cravings and fatigue appear, and metabolism is slightly faster (+100–200 kcal).
Oats389 kcal
Chickpeas164 kcal
Raw cacao23 kcal / 10g
Pecans138 kcal / 20g
Chia seeds97 kcal / 20g
Peas81 kcal
Feta264 kcal
Mango60 kcal
Sugar cravings are normal — plan a small sweet in your macros.
build, fuel, recover
A stronger plate.
Six practical anchors for performance, muscle, and recovery.
Animal proteins — 1.8g/kg/day
Chicken breast, eggs, tuna, steak, salmon, shrimp. Spread over 4–5 meals for optimal absorption.
Complex carbs — fuel for training
Basmati rice, quinoa, sweet potato, oats. Best before and after training.
Good fats — hormones & recovery
Avocado, chia seeds, pecans, olive oil, almonds. Essential for testosterone and post-workout recovery.
Fibre vegetables — digestion & satiety
Broccoli, spinach, cucumber, peppers, rocket. Fill half your plate at every meal.
Fruits — strategic timing
Banana pre-workout. Blueberries + pomegranate post-workout.
Key micronutrients
Zinc (pumpkin seeds, red meat) → testosterone. Magnesium (cacao, chia, almonds) → sleep & recovery. Vitamin D (salmon, eggs) → energy & immunity.