Breakfast
Eggs, greens, sourdough
Three eggs, a handful of spinach wilted in the pan, a thick slice of sourdough. Twelve minutes including the washing up.
Fuel specs
Six shapes, no recipes
These are shapes rather than recipes. Once you can see the shape of a meal that lands on your numbers, the recipe stops being the thing you need.
The library
What a day can look like
Figures are indicative for a member on a moderate target. Your own numbers come out of the assessment and the portal scales the portions to them.
Midday
The build-your-own bowl
A palm of protein, a cupped hand of grains, a fist of vegetables, a thumb of dressing. Change two of the four and it never repeats.
Evening
Tray-roast fish and roots
One tray, twenty-five minutes, almost no attention. Fish on whatever roots need using, olive oil, lemon, done.
Around training
Yoghurt, berries, oats
The simplest way to land protein and carbohydrate in the hour after a session without cooking anything.
Fast option
Tinned fish on toast
Not glamorous, genuinely useful. Sixty seconds, mostly protein, and it lives in the cupboard for the evenings that go wrong.
Eating out
Ordering without guessing
Protein first, sauce on the side, vegetable option over the second starch. That covers most menus without a calculator.
Building a day from the shapes
Three or four meals, each with a palm of protein, is the whole framework. Carbohydrate concentrates around the session and fat fills whatever energy is left. The portal does the arithmetic; the shape is what you carry around in your head.
| Meal | Protein | Carbohydrate | Fat | Vegetables |
|---|---|---|---|---|
| Breakfast | 1 palm | 1 cupped hand | 1 thumb | 1 fist |
| Midday | 1 palm | 1–2 cupped hands | 1 thumb | 1–2 fists |
| Around training | 1 palm | 2 cupped hands | Minimal | Optional |
| Evening | 1–2 palms | 1 cupped hand | 1–2 thumbs | 2 fists |
The days that go wrong
Travel, a late meeting, a birthday. The protocol assumes these happen rather than pretending they will not. Land the protein, take the vegetable option where there is one, and let the rest go. One day never moved a trend in either direction.
What is deliberately absent
- No banned foods, and no foods described as clean or dirty
- No supplements. We do not sell them and nothing here needs them
- No meal replacement products
- No plan that assumes you cook twice a day, every day
Nutrition information here is general guidance for healthy adults, not medical or dietetic advice. If you are pregnant, breastfeeding or managing a medical condition, consult a qualified professional.
Membership
Get your own numbers
Answer the assessment and the first block is generated before you close the tab. No call, no consultation, no waiting list.
Membership is $11.99 per week in Canadian dollars, billed until you cancel. Cancel any time by email, phone or from your account settings. See the Terms of Service and membership details.