Morning Focus Training · Nutrition
ES EN
Client area

Service

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

Homemade crêpes

390kcal
18 gprotein
52 gcarbs
12 gfat
See ingredients and how to make it

Ingredients

  • 60 g flour
  • 1 egg
  • 150 ml milk
  • 5 g butter for the pan
  • A pinch of salt

How to make it

Crepes hechas en casa con harina, huevo y leche. Base neutra que admite relleno dulce o salado: con queso fresco y pavo para desayunar salado, o con fruta y yogur si te apetece dulce.

Open the full recipe →

Yoghurt bowl with banana, berries and chia

320kcal
20 gprotein
42 gcarbs
9 gfat
See ingredients and how to make it

Ingredients

  • 150 g natural Greek yoghurt
  • 100 g banana
  • 60 g raspberries
  • 50 g blackberries
  • 10 g chia seeds

How to make it

Yogur griego con plátano en rodajas, frambuesas, moras y semillas de chía. El desayuno de cinco minutos para los días que vas con prisa y aun así quieres empezar con proteína.

Open the full recipe →

Buckwheat bowl with smoked salmon and poached egg

580kcal
35 gprotein
45 gcarbs
27 gfat
See ingredients and how to make it

Ingredients

  • 60 g uncooked buckwheat
  • 60 g smoked salmon
  • 2 poached eggs
  • 70 g avocado
  • 30 g sautéed kale
  • Sprouts, salt and pepper

How to make it

Trigo sarraceno salteado con kale, salmón ahumado, huevos escalfados y aguacate en abanico. Un desayuno completo de verdad: hidratos de absorción lenta, proteína y grasa buena para llegar a la comida sin picar.

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.

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.

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.

Bowl de trigo sarraceno con salmón ahumado y huevo escalfado Breakfast Buckwheat bowl with smoked salmon and poached egg 580 kcal · P 35 g Arándanos Snack Blueberries 90 kcal · P 1 g Ensalada con gambas, mandarina, arándanos y verduras en un bol. Lunch Ensalada de gambas con frutas y verduras 250 kcal · P 15 g Crepes caseras Breakfast Homemade crêpes 390 kcal · P 18 g Salmón al horno con calabacín, germinados y arándanos Lunch Baked salmon with courgette, sprouts and blueberries 440 kcal · P 36 g Ensalada de canónigos y rúcula con langostinos y aguacate Dinner Lamb's lettuce and rocket salad with prawns and avocado 310 kcal · P 22 g Plato de ensalada con pollo, ternera, zanahoria y arándanos. Lunch Ensalada de pollo y ternera con arándanos 350 kcal · P 35 g Mango con arándanos Snack Mango with blueberries 140 kcal · P 2 g Ensalada de pollo con rúcula, arándanos y boniato asado. Lunch Ensalada de pollo con rúcula 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 con salmón, aguacate, arándanos, pepino y brotes. Lunch Salmón con aguacate y arándanos 450 kcal · P 30 g Ensalada de langostinos con zanahoria y tomate Dinner Prawn salad with carrot and tomato 270 kcal · P 27 g Bowl de trigo sarraceno con salmón ahumado y huevo escalfado Breakfast Buckwheat bowl with smoked salmon and poached egg 580 kcal · P 35 g Arándanos Snack Blueberries 90 kcal · P 1 g Ensalada con gambas, mandarina, arándanos y verduras en un bol. Lunch Ensalada de gambas con frutas y verduras 250 kcal · P 15 g Crepes caseras Breakfast Homemade crêpes 390 kcal · P 18 g Salmón al horno con calabacín, germinados y arándanos Lunch Baked salmon with courgette, sprouts and blueberries 440 kcal · P 36 g Ensalada de canónigos y rúcula con langostinos y aguacate Dinner Lamb's lettuce and rocket salad with prawns and avocado 310 kcal · P 22 g Plato de ensalada con pollo, ternera, zanahoria y arándanos. Lunch Ensalada de pollo y ternera con arándanos 350 kcal · P 35 g Mango con arándanos Snack Mango with blueberries 140 kcal · P 2 g Ensalada de pollo con rúcula, arándanos y boniato asado. Lunch Ensalada de pollo con rúcula 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 con salmón, aguacate, arándanos, pepino y brotes. Lunch Salmón con aguacate y arándanos 450 kcal · P 30 g Ensalada de langostinos con zanahoria y tomate Dinner Prawn salad with carrot and tomato 270 kcal · P 27 g
Discover all the meal ideas

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.

Request information See training