Your nutrition target
Daily targets
Food guide
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Key markers
Your target: under 20g / day
Found in cheese, butter, fatty cuts of meat, and full-fat dairy. It adds up fast — check the Saturated Fat line, not just Total Fat.
Your target: under 36g / day
Check "Includes Xg Added Sugars" — not Total Sugars. Total sugars includes fruit, which is fine. Added sugar is what hides in sauces, dressings, and "healthy" snacks.
Your target: 38g / day
Most people get half of what they need. Vegetables, fruit, oats, beans, and lentils are the best sources. If a label shows 5g+ of fiber per serving, that's a green flag.
Example day
What you drink matters too
Water
DRINK FREELYYour target: ~90 oz per day — that's half your bodyweight in ounces. Feel hungry between meals? Drink a glass first and wait 10 minutes — mild dehydration and hunger feel nearly identical. One glass before each meal also naturally reduces how much you eat. Sparkling water counts.
Tea
DRINK FREELYZero calories and one of the most studied drinks for longevity. Green tea has the strongest evidence — antioxidants, metabolism support, and cognitive benefits. Black and herbal are solid too. Just don't add sugar.
Coffee
Black coffee is well-studied for focus, performance, and metabolic function. The problem is what goes in it. After 2pm it starts competing with your sleep — caffeine has a half-life of ~5 hours.
Zero-cal drinks
IT DEPENDSSeltzer and sparkling water are basically water — drink them freely. Diet sodas are better than regular soda, but the science is honest: the main issue is behavioral. Artificial sweeteners give you the sweet taste without the calories, which can keep your cravings for sweetness alive and make it harder to break the habit. They're fine occasionally — just don't replace water with them.
Alcohol
PLAN AROUND ITAlcohol pauses fat burning — your body processes it before everything else. It crushes sleep quality even when you feel like you slept fine: alcohol reduces REM sleep, fragments your sleep cycles, and leaves you less recovered. It also lowers your guard around food. If you're drinking, scale back carbs and fats in the meals before — keep protein where it needs to be. Ideally keep it to twice a month at 2–3 drinks. Making it a weekly habit compounds the sleep and recovery cost significantly.
Juice, soda & energy drinks
SKIPMaking it stick
The rule
Hit 90% of your meals.
Plan your flex meals in advance — Friday night pizza, Sunday bagel run, one dinner out. When they're scheduled, they stop feeling like failures and start feeling like the plan.
The mindset
Consistency beats perfection.
One bad meal doesn't break the week. Get back on track at the next meal — not next Monday. The people who make long-term progress aren't more disciplined, they just recover faster.
Eating out
You can eat well at any restaurant.
The traps are at the edges — bread and fried apps are where most extra carbs and fat go. Build your entree around protein, grab a vegetable side, and you're in good shape.
Eating big tonight? Scale back carbs and fats at breakfast and lunch. Keep protein where it needs to be. Walk in fueled, not depleted.
Meal prep
One hour Sunday. Four days covered.
↓ into 4 containers
Mon · Tue · Wed · Thu
Pack a fruit with each container — zero extra prep, covers your carb and fiber targets without thinking about it. Swap proteins and carbs each week so it doesn't go stale.
Sleep rule
Stop eating 3 hours before bed.
Digestion keeps your body working when it needs to downregulate. It fragments REM sleep and leaves you less recovered. Highest-leverage, zero-cost habit change.
Stay calibrated
Track fully every month or two.
You don't need to log forever. But portions drift — a cup of oatmeal quietly becomes a cup and a half. One full tracking week every 4–8 weeks keeps your eye sharp and catches the drift before it compounds.
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