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Tailored nutrition

A meal plan with real amounts and one simple rule for when you eat out. No impossible diets.

The approach

One basic rule, zero obsession

At the start you only need to understand one basic rule: what you eat is what drives the change. If you want to lose weight, you need to eat less than you burn; if you want to build muscle, you need to eat more than you burn so you can grow.

But this isn't only about counting calories. It's about learning to eat well so you can change your lifestyle, with no restrictions. What matters is changing your mindset and your habits: eat better to feel better.

The key tool

The plate method

It's your reference whenever one of the options from your list isn't in front of you. With it you can eat anywhere without losing your way and without scales.

If you end up still hungry, it's almost always because there aren't enough vegetables.

PortionWhat goes thereReference
½ plate Vegetables or salad No limit
¼ plate Protein The size and thickness of your palm
¼ plate Carbohydrate The size of your closed fist
On the side Healthy fat 1 tablespoon of oil
At dinner, cut the carbohydrate down to a few spoonfuls or swap it for extra veg: you need less fuel at night.

What's included

Everything you need to improve your health and how you look

A plate with chicken, brown rice, broccoli and sweet potato in portions

Options with amounts

Breakfasts, lunches and dinners with the grams spelled out and the approximate protein of each. You pick one a day.

An exercise mat with a laptop, watch and trainers, ready for a home workout

Training days and rest days

Eat according to the day: training days to perform, rest days to recover, effortlessly.

A woman picking fresh vegetables at the supermarket counter

Shopping list

Monthly. If the shopping is done right, the month sorts itself out.

A sesame bagel with ham, rocket and apple on a plate

Free meals and eating out

Two free meals a week, built into the plan. Plus how to order in a restaurant without stressing.

A real example

Breakfast list — the energy to reach your goals

Requesón con frutas y frutos secos

450kcal
18 gprotein
60 gcarbs
15 gfat
See ingredients and how to make it

Ingredients

  • 150 g requesón
  • 1 plátano
  • 30 g mezcla de frutos secos
  • 10 g pasas
  • 1 cucharadita de miel

How to make it

Coloca el requesón en un plato o bol. Asegúrate de distribuirlo de manera uniforme. Agrega las rodajas de plátano a un lado del requesón. Esparce la mezcla de frutos secos y pasas por encima. Finalmente, rocía un poco de miel sobre todo el conjunto para darle un toque dulce.

Open the full recipe →

Bowl de yogur con frambuesas y arándanos

180kcal
10 gprotein
25 gcarbs
4 gfat
See ingredients and how to make it

Ingredients

  • 200 g yogur natural
  • 50 g frambuesas
  • 50 g arándanos

How to make it

Empieza colocando el yogur natural en un bol, asegurándote de que quede bien distribuido. Añade las frambuesas frescas en un lado del bol y los arándanos en el otro, creando un contraste de colores. Sirve inmediatamente para disfrutar de su frescura y textura.

Open the full recipe →

Tazón de requesón con frambuesas y frutos secos

350kcal
20 gprotein
28 gcarbs
16 gfat
See ingredients and how to make it

Ingredients

  • 150 g requesón
  • 100 g frambuesas
  • 30 g mezcla de frutos secos
  • 15 g pasas

How to make it

Coloca el requesón en un tazón como base. Asegúrate de que esté bien distribuido. Añade las frambuesas frescas por encima del requesón, distribuyéndolas de manera uniforme. Espolvorea los frutos secos y las pasas sobre las frambuesas para dar un toque crujiente y dulce.

Open the full recipe →

The exact amounts of every dish are adjusted to your numbers: your burn, your goal and the days you train.

And the detail that makes the difference: if a breakfast is low on protein, it tells you what to top it up with — a boiled egg or 30 g of turkey. Nothing is left to your judgement at seven in the morning.

Meal ideas

See what you'll be eating

Real dishes from the plans, with their amounts and macros. They glide past on their own; tap one to see it in full.

Ensalada de langostinos con zanahoria y tomate Dinner Prawn salad with carrot and tomato 270 kcal · P 27 g Plato de ensalada con pollo, lechuga y frutos rojos. Lunch Ensalada de pollo con frutos rojos 350 kcal · P 30 g Tazón con requesón, frambuesas y frutos secos. Breakfast Tazón de requesón con frambuesas y frutos secos 350 kcal · P 20 g Plato con tiras de ternera, zanahorias, lechuga y piña. Lunch Ensalada de ternera con verduras 350 kcal · P 25 g Tostadas de pan integral con aguacate y semillas de girasol Snack Tostadas de pan integral con aguacate 250 kcal · P 6 g Tres piezas de atún a la plancha con ensalada de lechuga, cebolla y pimientos. Dinner Atún a la plancha con ensalada fresca 400 kcal · P 45 g Ensalada con gambas, mandarina, arándanos y verduras en un bol. Lunch Ensalada de gambas con frutas y verduras 250 kcal · P 15 g Plato con ensalada, ternera, aguacate y boniato. Lunch Ensalada de ternera con aguacate y boniato 450 kcal · P 35 g Bowl de yogur con plátano, frutos rojos y chía Breakfast Yoghurt bowl with banana, berries and chia 320 kcal · P 20 g Plato de ensalada con pollo, ternera, zanahoria y arándanos. Lunch Ensalada de pollo y ternera con arándanos 350 kcal · P 35 g Plato con piña, arándanos, requesón y ciruelas. Breakfast Plato de frutas y requesón 220 kcal · P 12 g Plato con ensalada de lechuga, ternera, tomates cherry y calabacín. Dinner Ensalada de ternera con calabacín y tomate cherry 350 kcal · P 30 g Ensalada de langostinos con zanahoria y tomate Dinner Prawn salad with carrot and tomato 270 kcal · P 27 g Plato de ensalada con pollo, lechuga y frutos rojos. Lunch Ensalada de pollo con frutos rojos 350 kcal · P 30 g Tazón con requesón, frambuesas y frutos secos. Breakfast Tazón de requesón con frambuesas y frutos secos 350 kcal · P 20 g Plato con tiras de ternera, zanahorias, lechuga y piña. Lunch Ensalada de ternera con verduras 350 kcal · P 25 g Tostadas de pan integral con aguacate y semillas de girasol Snack Tostadas de pan integral con aguacate 250 kcal · P 6 g Tres piezas de atún a la plancha con ensalada de lechuga, cebolla y pimientos. Dinner Atún a la plancha con ensalada fresca 400 kcal · P 45 g Ensalada con gambas, mandarina, arándanos y verduras en un bol. Lunch Ensalada de gambas con frutas y verduras 250 kcal · P 15 g Plato con ensalada, ternera, aguacate y boniato. Lunch Ensalada de ternera con aguacate y boniato 450 kcal · P 35 g Bowl de yogur con plátano, frutos rojos y chía Breakfast Yoghurt bowl with banana, berries and chia 320 kcal · P 20 g Plato de ensalada con pollo, ternera, zanahoria y arándanos. Lunch Ensalada de pollo y ternera con arándanos 350 kcal · P 35 g Plato con piña, arándanos, requesón y ciruelas. Breakfast Plato de frutas y requesón 220 kcal · P 12 g Plato con ensalada de lechuga, ternera, tomates cherry y calabacín. Dinner Ensalada de ternera con calabacín y tomate cherry 350 kcal · P 30 g
Discover all the meal ideas

Frequently asked questions

Before you start

Will I have to weigh my food?

At first it helps, to train your eye. But the goal is the opposite: that within a few weeks you can build your plate without weighing anything. That's why the plate method is the centrepiece.

Can I eat out?

Yes, and it's built into the plan: two free meals a week. You also get a guide on how to order in a restaurant. You're going to go to weddings and dinners; that's not a flaw in the plan, that's life, and the plan has to fit inside it.

What if I'm vegetarian or have intolerances?

It adapts. The sample plan on this page is lactose-free, for example. You tell me in the initial questionnaire and your options are built only with foods that work for you.

Is this a weight-loss diet?

It depends on your goal. It can be set up to lose fat, hold your weight while you get leaner, or build muscle. You pick it in the goal questionnaire, and the sign that it's working is almost never the scale.

What if I have a medical condition or need a clinical plan?

If you have a condition that needs specific dietary treatment (diabetes, coeliac disease, digestive disorders, kidney problems), I'll refer you to a registered dietitian. That's their field and I'd rather tell you from the start.

Stop improvising every single day

Tell me how you eat now and what you struggle with. That's where the plan comes from.

✨ First week's a trial: train for 7 days and decide afterwards.

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