Example
Here is a sample week
Balanced meals, exact grams, a ready shopping list. Build your own, tuned to your goals — it's free and takes two minutes.
Daily average
3159kcal
- Prot.
- 21%
- Carbs
- 56%
- Fat
- 23%
Calories3159 / 3150
- Prot.
- 165g / 165
- Carbs
- 444g / 445
- Fat
- 80g / 80
- Fibre
- 55g / 56
Shopping budget
85 €
Recipes this week
12
Weekly adherence
Meals actually eaten against what the week planned.
Last weeks
Day total
Calories3160 / 3150
- Prot.
- 165g / 165
- Carbs
- 443g / 445
- Fat
- 81g / 80
- Fibre
- 56g / 56
Every single day
- 5 g of creatine, rest days included
- 3.5 to 4 L of water: under-drinking costs strength directly
- 2,000 IU of vitamin D3 with breakfast
- Weigh in Thursday morning, fasted — aim for +0.3 to +0.4 kg a week