Nutrition & Portion Guide.
Use this to get a sense of daily portions for your goals.
1
Your plan
2
Portion guide
3
Week tracker
Let's set your targets
Quick intake so the portions below actually fit you.
Fat Loss
Higher protein and veggies, moderate carb and fat.
Maintenance
Balanced across all four — hold steady.
Muscle Gain
More carb and protein to fuel training and recovery.
Performance
Highest carb intake — built for output and rhythm.
3
Your portion guide
Opens a print tab — allow pop-ups if prompted, then Save as PDF. If it prints in black and white, check the print dialog for a "Background graphics" or "More settings" toggle and turn it on.
Your week tracker
Check off each meal you hit target on. Print a fresh copy every Sunday.
Opens a print tab — allow pop-ups if prompted, then Save as PDF. If it prints in black and white, check the print dialog for a "Background graphics" or "More settings" toggle and turn it on.
Please keep in mind this tool is meant as general ideas, not medical advice. Always consult your doctor when looking for nutrition or medical advice. This tool can also make mistakes. Feel free to connect with your coach if something doesn't seem quite right.