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Nutrition guides

Nutrition Guides

Evidence-based nutrition guides on protein, fat loss, meal prep and healthy eating, written in plain English.

All guides Protein & Muscle Fat Loss Meal Prep Nutrition Basics
Grilled salmon bowl with tomatoes, avocado and grains

Guide

The Best High-Protein Foods for Every Budget and Diet

From chicken breast to lentils, here are the most useful high-protein foods, how much protein they contain and how to use them in everyday meals.
Colorful ingredients arranged in bowls and trays

Guide

Macros Explained: Protein, Carbs and Fat in Plain English

What macronutrients are, what each one does, how many calories they contain and how to set sensible targets without obsessing over numbers.
Prepared salad bowls with avocado, corn, cucumber and tofu

Guide

Meal Prep for Beginners: A Simple 90-Minute Sunday System

Meal prep doesn't mean eating the same sad chicken and rice all week. Here's a flexible 90-minute system to set up healthy meals for the week ahead.
Large colorful salad with vegetables and seeds in a dark bowl

Guide

How to Lose Fat Without Feeling Hungry: 9 Practical Strategies

Hunger is the main reason diets fail. These nine evidence-based strategies help you eat in a calorie deficit while still feeling full and satisfied.
Healthy bowl with eggs, greens, avocado and vegetables on a rustic table

Guide

How Much Protein Do You Really Need? A Simple, Evidence-Based Guide

The official recommendation is the minimum, not the ideal. Here's how much protein to eat for your goal, how to spread it across the day and the easiest ways to hit your target.
Hands holding fresh strawberries

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