Nutrition
Your complete food and meal reference — from individual foods to complete meal plans
Categories
Food Database
The complete database of foods, organized by macronutrient category.
| Section | What's Inside | Count |
|---|---|---|
| Proteins | Meats, poultry, fish, eggs, dairy, plant proteins | — |
| Carbohydrates | Grains, starches, legumes | — |
| Fats | Oils, nuts, seeds, fatty fish | — |
| Vegetables | Leafy greens, cruciferous, root vegetables | — |
| Fruits | Berries, citrus, tropical, dried | — |
Each food includes:
- Full nutrition data (macros, micros per serving)
- Protein quality and bioavailability
- Practical info (cost, convenience, shelf life)
- Preparation methods and tips
- Pairings and meal ideas
- Substitutes and alternatives
Recipe Library
Complete recipes organized by meal type and goal.
| Section | What's Inside |
|---|---|
| Breakfast | Quick, prep-ahead, weekend recipes |
| Lunch | Packable, quick-prep, salads, bowls |
| Dinner | One-pan, batch cooking, family-friendly |
| Snacks | Quick bites, protein snacks, pre-workout |
| By Goal | Fat loss, muscle building, performance |
Each recipe includes:
- Full nutrition breakdown per serving
- Ingredient list with links to food database
- Step-by-step instructions
- Meal prep and storage tips
- Variations and substitutions
Meal Plans
Complete nutrition plans with shopping lists.
| By Calories | By Goal | By Diet |
|---|---|---|
| 1,500 cal | Fat Loss | Mediterranean |
| 1,800 cal | Muscle Gain | High Protein |
| 2,000 cal | Maintenance | Vegetarian |
| 2,500 cal | Performance | Vegan |
| 3,000 cal | Bulking | Low-FODMAP |
Practical Guides
| Section | What's Covered |
|---|---|
| Meal Prep | Batch cooking, storage, reheating |
| Shopping | Lists, budget tiers, staples |
| Eating Out | Restaurant strategies by cuisine |
| Cooking Techniques | Methods, temperatures, timing |
| Kitchen Setup | Essential equipment, organization |
Special Considerations
| Section | What's Covered |
|---|---|
| Exercise Nutrition | Pre, during, post-workout fueling |
| Special Diets | Vegetarian, athlete, medical conditions |
| Food Sensitivities | Elimination protocols, reintroduction |
How to Use This Section
Looking Up a Food
- Go to Food Database → Category (e.g., Proteins)
- Find the specific food
- Get full nutrition data and practical info
Finding Recipes
- Go to Recipe Library → Meal Type or Goal
- Browse recipes matching your needs
- Each recipe links to ingredient food entries
Following a Meal Plan
- Go to Meal Plans → Your calorie level or goal
- Get complete daily/weekly plans
- Use included shopping lists
Connection to Other Sections
| Section | How It Connects |
|---|---|
| Wellness → Nutrition | The science behind food and eating |
| Goals → Fat Loss | Nutrition strategies for fat loss |
| Goals → Muscle Building | Nutrition strategies for muscle |
| Playbook → Meal Plans | Ready-to-use complete meal plans |
| Apply → Supplements | Supplements to complement nutrition |
Content Status
| Category | Status | Items |
|---|---|---|
| Food Database | 📋 Planned | — |
| Recipe Library | 📋 Planned | — |
| Meal Plans | 📋 Planned | — |
| Meal Prep | 📋 Planned | — |
| Shopping | 📋 Planned | — |
| Eating Out | 📋 Planned | — |
| Exercise Nutrition | 📋 Planned | — |
| Special Diets | 📋 Planned | — |
For ready-to-use meal plans, see Playbook → Meal Plans.