Nutrition & Meal Planning

Eat for the body you want.

Macros, 7-day menus, prep SOPs, cuts, bulks, and dietary protocols for every goal and lifestyle.

100 prompts First 2 free · Unlock all for $29/mo

Free Sample Prompts

Build a personalized fat-loss meal plan

Fat-loss plan

#fatloss#meal#plan

Build a personalized lean-bulk meal plan

Lean-bulk plan

#leanbulk#meal#plan

Build a body-recomposition plan

Recomp plan

#recomp#meal#plan

Build a high-protein vegetarian plan

Veg high-pro

#veg#protein#plan

Build a high-protein vegan plan

Vegan high-pro

#vegan#protein#plan

Build a Mediterranean diet meal plan

Med plan

#mediterranean#plan#meal

Build a Whole30 meal plan

Whole30

#whole30#plan#meal

Build a paleo meal plan

Paleo plan

#paleo#plan#meal

Build a keto meal plan that's sustainable

Keto plan

#keto#plan#meal

Build a low-FODMAP meal plan

Low-FODMAP

#fodmap#ibs#plan

Build a gluten-free 7-day plan

GF 7d

#gf#plan#meal

Build a dairy-free 7-day plan

DF 7d

#df#plan#meal

Build a low-cholesterol heart plan

Heart plan

#heart#cholesterol#plan

Build a PCOS-friendly meal plan

PCOS plan

#pcos#plan#meal

Build a pre-diabetes reversal plan

Pre-diabetes

#prediabetes#plan#meal

Build a postpartum recovery meal plan

Postpartum plan

#postpartum#plan#meal

Build a pregnancy nutrition plan

Pregnancy plan

#pregnancy#plan#meal

Build a breastfeeding nutrition plan

BF plan

#breastfeed#plan#meal

Build a kids' lunchbox plan

Lunchbox plan

#kids#lunchbox#plan

Build a picky-kid expansion plan

Picky kid

#picky#kid#food

Build a 5-meals-from-1-batch system

Batch system

#batch#prep#meal

Build a Sunday meal-prep SOP

Sunday prep

#sunday#prep#meal

Build a $75/week grocery plan

$75/wk plan

#budget#grocery#plan

Build a $150/week family-of-4 plan

Family $150

#family#grocery#plan

Build a college-dorm meal plan

Dorm plan

#dorm#college#plan

Build a single-burner travel cook plan

Travel cook

#travel#cook#plan

Build a hotel-room nutrition system

Hotel nutrition

#hotel#nutrition#travel

Build a restaurant-eating fat-loss SOP

Restaurant SOP

#restaurant#fatloss#sop

Build a fast-food fat-loss menu cheat sheet

Fast-food cheat

#fastfood#cheat#fatloss

Build a snack stack to crush cravings

Snack stack

#snack#cravings#plan

Build a high-fiber gut-health plan

Fiber gut

#fiber#gut#plan

Build a blood-sugar-stable plan (CGM)

BG stable

#bloodsugar#cgm#plan

Build a sleep-supporting nutrition plan

Sleep nutrition

#sleep#nutrition#plan

Build a hormone-friendly women's plan

Hormone women

#hormone#women#plan

Build a male testosterone-supporting plan

T-supporting

#test#male#plan

Build a 16:8 intermittent-fasting plan

16:8 IF

#if#16/8#plan

Build a 18:6 IF for fat loss

18:6 IF

#if#18/6#plan

Build an OMAD plan (with safety)

OMAD plan

#omad#fast#plan

Build a 5:2 fasting plan

5:2 plan

#5:2#fast#plan

Build a 24-hour fast protocol (safe)

24h fast

#24h#fast#plan

Build a 72-hour fast protocol (with refeed)

72h fast

#72h#fast#plan

Build a refeed-day plan after a cut

Refeed day

#refeed#cut#plan

Build a diet break protocol

Diet break

#diet#break#plan

Build a reverse-diet protocol

Reverse diet

#reverse#diet#plan

Calculate maintenance calories accurately

Maintenance calc

#calories#maintain#calc

Calculate macros for a goal

Macro calc

#macros#calc#goal

Cycle carbs around training

Carb cycle

#carb#cycle#train

Build a pre-workout meal protocol

Pre-WO meal

#preworkout#meal#plan

Build a post-workout meal protocol

Post-WO meal

#postworkout#meal#plan

Build an intra-workout fueling plan (endurance)

Intra fuel

#intra#fuel#endurance

Build a marathon nutrition plan

Marathon plan

#marathon#fuel#plan

Build a triathlon nutrition plan

Triathlon plan

#triathlon#fuel#plan

Build a CrossFit nutrition plan

CrossFit plan

#crossfit#plan#meal

Build a powerlifting nutrition plan

PL plan

#powerlift#plan#meal

Build a bodybuilding contest-prep plan

BB prep

#bodybuild#prep#meal

Build a bodybuilding offseason plan

BB offseason

#bodybuild#offseason#meal

Build a fighter weight-cut plan (safe)

Fighter cut

#fighter#cut#weight

Build a yogi recovery nutrition plan

Yoga nutrition

#yoga#recovery#plan

Build a hiking-day nutrition plan

Hike nutrition

#hike#nutrition#plan

Build a backpacking 5-day food plan

Backpack 5d

#backpack#5d#food

Build a road-trip cooler nutrition plan

Road trip food

#roadtrip#cooler#food

Build a camping cookbook (3 days)

Camping 3d

#camping#cook#plan

Build an Asian-flavors fat-loss plan

Asian fatloss

#asian#fatloss#plan

Build a Mexican-flavors fat-loss plan

Mexican fatloss

#mexican#fatloss#plan

Build an Indian-flavors high-protein plan

Indian protein

#indian#protein#plan

Build a Mediterranean weight-loss plan

Med weight-loss

#med#weightloss#plan

Build a Korean-inspired meal plan

Korean plan

#korean#plan#meal

Build a Japanese-inspired meal plan

Japanese plan

#japanese#plan#meal

Build a kid-friendly Whole-foods plan

Kid wholefood

#kid#wholefood#plan

Build a husband-and-wife different-goals plan

Couple plan

#couple#plan#meal

Build a shared-fridge roommate plan

Roommate plan

#roommate#plan#meal

Build a 30-day sugar-reset plan

Sugar reset

#sugar#reset#plan

Build a 30-day alcohol-free reset

AF reset

#alcohol#reset#plan

Build a caffeine-taper protocol

Caffeine taper

#caffeine#taper#plan

Build a hydration-optimization plan

Hydration plan

#hydration#plan#meal

Build an electrolyte protocol for fasting

Electrolyte plan

#electrolyte#fast#plan

Build a supplement stack for fat loss

Fat-loss stack

#supps#fatloss#stack

Build a supplement stack for muscle gain

Muscle stack

#supps#muscle#stack

Build a supplement stack for sleep + recovery

Sleep stack

#supps#sleep#stack

Build a supplement stack for cognition

Cognition stack

#supps#cognition#stack

Build a supplement stack for women's health

Women stack

#supps#women#stack

Build a supplement stack for men's health

Men stack

#supps#men#stack

Build a recipe to hit 50g protein in <500 cal

High-protein recipe

#recipe#protein#lowcal

Build 10 high-protein breakfasts

10 protein breakfasts

#breakfast#protein#recipe

Build 10 high-protein lunches

10 protein lunches

#lunch#protein#recipe

Build 10 high-protein dinners

10 protein dinners

#dinner#protein#recipe

Build 10 high-protein snacks

10 protein snacks

#snack#protein#recipe

Convert any recipe into high-protein

Recipe convert

#recipe#convert#protein

Convert any recipe into low-calorie

Recipe low-cal

#recipe#convert#lowcal

Convert any recipe into vegetarian

Recipe veg

#recipe#convert#veg

Convert any recipe into vegan

Recipe vegan

#recipe#convert#vegan

Build a holiday-eating plan that doesn't blow goals

Holiday plan

#holiday#plan#meal

Build a Thanksgiving day plan

T-day plan

#thanksgiving#plan#meal

Build a vacation-week eating SOP

Vacation SOP

#vacation#sop#meal

Build a wedding-prep cut plan

Wedding cut

#wedding#cut#plan

Build a beach-week peak plan

Beach peak

#beach#peak#plan

Build a 'dial in for photoshoot' protocol

Photoshoot peak

#peak#photoshoot#plan

Build a slow-cooker 30-meal rotation

Slow-cooker 30

#slowcooker#rotation#plan

Build an Instant-Pot 30-meal rotation

Instant-Pot 30

#instantpot#rotation#plan

Build an air-fryer 30-meal rotation

Air-fryer 30

#airfryer#rotation#plan