Example

Here is a sample week

Balanced meals, exact grams, a ready shopping list. Build your own, tuned to your goals — it's free and takes two minutes.

Build my week

Daily average

Calories3164 / 3150
Prot.
164g / 165
Carbs
442g / 445
Fat
82g / 80
Fibre
59g / 56

Shopping budget

58 €

Recipes this week

12

ShoppingCooking

Every single day

  • 5 g of creatine, rest days included
  • 3.5 to 4 L of water: under-drinking costs strength directly
  • 2,000 IU of vitamin D3 with breakfast
  • Weigh in Thursday morning, fasted — aim for +0.3 to +0.4 kg a week