Daily habits & supplements
☕3 cups filter coffee
💊8g creatine monohydrate
🧲500mg magnesium
🦵10 squats every 45 min (work hours)
⏱️
24-hour fast — once per week
Weekly extended fast for metabolic health and cellular repair via autophagy.
Macro breakdown
Calorie split
Protein per meal (g)
Highlights
🏆
High protein
210g+ exceeds typical recommendations — excellent for muscle maintenance, recovery and satiety.
🌿
Exceptional fibre
84g is nearly 3× the daily recommendation, supporting a healthy gut microbiome and stable blood sugar.
🐟
Smart omega-3s
Sardines, salmon/tuna, flaxseed and chia cover both EPA/DHA and ALA omega-3 fatty acids.
🌱
Diverse protein sources
Tempeh, tofu, lentils, beans, fish, egg and dairy together cover all essential amino acids across the day.
✅
Sat. fat in check
16g sits within the recommended 20g daily limit. Most fat comes from heart-healthy unsaturated sources.
🧂
Low sodium
1,500mg is below the 2,300mg daily limit and aligns with heart-health guidelines for blood pressure.
🍬
Natural sugars only
68g sugar comes entirely from fruit, yoghurt and soy milk — no added sugars, processed very differently to refined sugar.
🦴
Strong calcium
1,260mg meets the 1,000mg daily recommendation, with soy milk, tofu, Greek yoghurt and sardines as key sources.
Meals — tap to explore
Ingredients