NUTRITION
GUIDELINES
These rules are non-negotiable and apply to every client on every plan. Follow them precisely to get the best results from your programme.
Read this before your first meal
These guidelines exist because small errors in food tracking are the #1 reason clients stall. Precision is the difference between good results and great ones.
The 5 Core Rules — tap each to expand
Batch Cooking Guide
How to prep meals in advance while keeping your tracking accurate
Cook Protein in Bulk
Weigh all your chicken, beef, or fish raw before cooking. Once cooked, divide by the number of meals and store in containers. Track each portion by the original raw weight divided by the number of servings.
500g raw chicken breast → cook → divide into 5 containers → each = 100g raw equivalent
Carbs Are Easy to Batch
Weigh rice or oats dry before boiling. Cook the full amount at once, then divide equally into meal containers. Each portion represents the raw weight divided by number of servings.
400g dry rice → cook → divide into 5 = 80g raw per serving (even though cooked portion weighs ~200g)
Label Your Containers
Write the raw weight equivalent on each container. This avoids confusion when logging later, especially if you prep for multiple days.
Sticker or marker: "Chicken 120g raw / Rice 75g raw / Broccoli 150g"
Prep for 2–3 Days at a Time
Avoid cooking every single day by preparing 2–3 days of meals at once. Keep meals refrigerated and reheat when needed. Most cooked proteins and carbs stay fresh for 3 days in the fridge.
Sunday: prep Mon–Wed. Wednesday evening: prep Thu–Sat.
Questions? Ask Your Coach.
If anything in your plan is unclear, always check with your coach before making changes. Use the Messages tab in your dashboard to reach them directly.