Fuel

Today's plate

Personalized meals – balanced suggestions, not strict dieting.

Your daily reference

Around 2000 kcal a day. This is a guide, not a target — eat to appetite and adjust as you go.

Breakfast · now
~600 kcal
  • 🍳2 eggs
  • 🍅Tomatoes
  • 🍞1–2 slices whole-grain bread
  • 🍎A piece of fruit
Protein
45g
Carbs
60g
Fat
20g

A balanced start: protein, slow carbs and something fresh.

Rest of the day
Lunch
~740 kcal
  • 🐟Grilled fish or chicken
  • 🍠Sweet potato or quinoa
  • 🥦Broccoli & carrots
  • 🫒Drizzle of olive oil
Protein
56g
Carbs
74g
Fat
25g

Balanced plate: a quarter protein, a quarter carbs, half vegetables.

Dinner
~660 kcal
  • 🍗Chicken, fish or lentils
  • 🍚Small portion of rice or quinoa
  • 🥗Green salad
  • 🫒Olive oil dressing
Protein
50g
Carbs
66g
Fat
22g

Comfortable, balanced and easy to digest before rest.

Educational guidance only. See a registered dietitian for personalized medical nutrition therapy.