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Two free nutrition guides
Two useful references for planning your meals.
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For everyone
The protein cheat sheet
50 foods ranked by protein per calorie. The most efficient protein sources for cutting, maintenance, or bulking.
- Ranked by protein density
- Calories + serving sizes
- Sample meal plans at 3 calorie levels
For GLP-1 users
The GLP-1 grocery list
50 high-protein foods that won't trigger nausea, with stomach-friendly ratings for Ozempic, Wegovy, and Mounjaro.
- Stomach-friendly ratings (1-5)
- Organized by meal type
- Printable fridge checklist
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