Macros: P = Protein · C = Carbs · F = Fat
🐠 Fish Oil — With meals 1-3 (omega-3 anti-inflammatory)
💊 Magnesium — Evening (sleep & muscle recovery)
🍋 Lemon Water — Morning (digestion & hydration)
🍵 Green Tea — 2-3 cups daily (antioxidants)
🫖 Kombucha — 1/day (gut microbiome)
Weight loss: 0.5-0.75 kg/wk
~1,500 cal · 120P · 140C · 50F
Allergies: Coconut, fish (prawns/tuna OK)
Training 5x/wk + brain health
~1,900 cal · 130P · 200C · 60F
Training days: +carbs
Allergies: Coconut
• Hydration: 2-3L daily (3-4L training days)
• Sleep: 8-9 hours for hormone balance
• Look for BATCH meals to save time
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