Your food,
simplified.

Protein is made up of amino acids — the building blocks your body uses to repair and grow muscle. It also takes longer to digest, which means it keeps you fuller for longer and helps reduce cravings. Aim to have a protein source at every single meal.

Carbohydrates are your body's preferred fuel source, especially for workouts. Cutting them out completely often leads to low energy, brain fog, and burnout. The goal is to choose quality carbs and time them well around your activity.

Dietary fat supports hormone production, brain function, and helps your body absorb fat-soluble vitamins like A, D, E, and K. Healthy fats from avocado, olive oil, nuts, and eggs are an important part of a balanced diet.

Technically not a macro but worth mentioning. Aim for at least half your body weight in ounces of water per day. Dehydration can often feel like hunger, so drink up before reaching for a snack.

Eating the same thing every day gets old fast. Try cooking two different proteins like shredded chicken AND ground turkey so you have options throughout the week.

If prepping 7 days feels like too much, prep for half the week instead. Sunday for Mon-Wed, then a quick mid-week prep on Wednesday for the rest.

These last 4-5 days in the fridge and go with literally everything. Cook once, eat all week.

Chop whatever veggies you have, toss with olive oil and seasoning, roast at 400° for 20-25 mins. Easy side for any meal all week.

Once everything is cooked, divide it into containers immediately. When your meals are already portioned, you're way less likely to overeat or just give up and order food.

This is the most common mistake. Chicken breast can lose almost half its weight after cooking. Always log and weigh your proteins and grains RAW before cooking. If your recipe calls for cooked chicken, search COOKED in the app. Always match what the recipe is actually using.

Rice, oats, and pasta absorb water when cooked so they weigh way more after. Always weigh dry before cooking and log it as the dry/uncooked version.

If you're eating a banana, peel it first then weigh just what you're eating. You're logging what goes in your body, not what ends up in the trash.

If you're cooking with oil, butter, or any fat, you need to log it. Even a tablespoon of olive oil is around 120 calories. It adds up way more than you think.

Place your bowl on the scale first, press tare to reset to zero, then add your food. You can tare multiple times in a row to add different ingredients without doing math.

After cooking a big batch, use your scale to divide it into equal portions. Log it once and repeat. Tracking becomes so much easier when every container has the same amount.

Already cooked, high in protein, and you can shred it into bowls, wraps, salads, whatever. Most grocery stores have them ready to go for under $10.

One of the most affordable and versatile protein sources. Hard boil a dozen at the start of the week and you have a quick snack or meal add-on ready at any time.

Just as nutritious as fresh and they never go bad. Throw them in the microwave for 5 minutes and you have a side dish done.

Canned tuna, canned chicken, and canned salmon are great backup options. Mix tuna with a little greek yogurt or avocado and you have a quick high protein meal in minutes.

Greek yogurt, cottage cheese, string cheese, fruit, rice cakes, protein bars. These keep you from going off track when you're hungry and don't have a meal ready.

Healthy food does not have to be bland. Learning to season your food well is literally the #1 thing that will make meal prep sustainable. Rotate your seasonings so you're not eating the same tasting chicken every day.

Always check the serving size and log your sauces. A little goes a long way and it adds up fast.

Use plain greek yogurt as a high protein swap for sour cream, mayo, or salad dressing base. Mix it with seasoning or hot sauce for a creamy sauce with way more protein and way less fat.

When you're looking at a menu, find the protein first. Grilled chicken, steak, salmon, shrimp. Build the rest of your meal around that. It naturally keeps things more balanced without overthinking it.

Chipotle, Waba Grill, Flame Broiler, or any build-your-own bowl spot are great options. Think grilled over fried, ask for sauces on the side, and don't stress about it being perfect.

Seriously, enjoy the experience, try the food, make memories. Just stay hydrated, keep moving, and get back to your routine when you're home. One trip will not undo your progress.

Whether you're at a restaurant or on a plane, water is always your best friend. Dehydration can mimic hunger and make you feel way more off track than you actually are.

One off day does not undo your progress. You don't need to punish yourself, restrict the next day, or do extra cardio. Just get back to your next meal like nothing happened. That's it.

The biggest thing that derails people isn't one bad meal, it's the spiral that follows. The reset button is always available. Use it at your very next meal.

In the week before your period, your body naturally increases hunger due to hormonal shifts. This is not weakness, this is biology. Try to satisfy cravings with higher protein versions of what you're craving, stay extra hydrated, and be kind to yourself.

The scale will go up sometimes. You'll have weeks that feel off. That's completely normal. Trust the process, stay consistent, and remember why you started.

Fiber slows digestion down which means you stay fuller longer, your blood sugar stays more stable, and your cravings are way more manageable. If you're always hungry even when you're hitting your calories, low fiber is usually part of the reason.

Around 25g per day for women and 38g for men. Most people get way less. Try to get it mostly from whole foods.

Vegetables, fruits, legumes (beans, lentils, chickpeas), whole grains like oats and brown rice, nuts and seeds.

If you suddenly start eating a ton more fiber your stomach is going to be very unhappy lol. Increase it gradually and drink plenty of water.

Everything listed is based on ONE serving, not the whole package. A bag of chips might say 150 calories but if there are 3 servings and you eat the whole thing that's 450 calories.

These are your four main numbers. This is what you're logging in MyFitnessPal so make sure what's on the label matches what you're entering.

Flavored yogurts, protein bars, sauces, and "healthy" snacks can be loaded with added sugars. Always check under total carbohydrates.

"Low fat", "all natural", "gluten free", "organic" means nothing in terms of whether it fits your goals. Always flip it over. A gluten free cookie is still a cookie lol.

Scan the barcode in the app and it pulls all the info automatically. No typing required. One of the best features and it makes logging so much faster.

Alcohol has 7 calories per gram — almost as calorie dense as fat. A glass of wine is around 120-150 calories, a beer 150-200, and cocktails with mixers can be 300-400+ each.

When you drink, your body prioritizes metabolizing the alcohol over everything else including burning fat. The occasional drink won't ruin your progress but drinking frequently will slow things down.

Clear spirits like vodka, tequila, or gin with soda water and a splash of lime. Light beers or hard seltzers are good options too. Avoid sugary mixers and frozen drinks.

Alcohol lowers your willpower. Try to eat a solid protein rich meal before you go out so you're not starving later.

Search the drink by name — "vodka soda", "glass of red wine", "Modelo" — and you'll find it. Log it like any other food.

THC directly stimulates the hunger receptors in your brain. It's not a lack of willpower, it's literally your brain chemistry being hijacked.

Have high protein or high volume options ready so when the munchies hit you're grabbing something that fits your goals. Think popcorn, fruit, rice cakes, greek yogurt, protein shakes.

Nicotine means you might not feel hungry even when your body genuinely needs fuel. Set alarms to eat if you need to and prioritize getting your nutrition in regardless of whether you feel hungry.

It genuinely affects how I set your goals and how we interpret your hunger cues. The more I know the better I can support you. You will never be judged, I promise. 🤍