By name: nutrition-planning description: 'Macronutrients, meal prep, dietary patterns, supplementation, hydration, and sustainable eating' metadata: author: cosmicstack-labs version: 1.0.0 category: health-wellness tags: [nutrition, health, diet, meal-prep, wellness]
Nutrition Planning
Build sustainable nutrition plans for health and performance.
Macronutrient Basics
| Macro | Cal/g | Role | Sources |
|---|---|---|---|
| Protein | 4 | Muscle repair, satiety | Meat, eggs, beans, tofu |
| Carbs | 4 | Energy, recovery | Grains, fruit, vegetables |
| Fat | 9 | Hormones, absorption | Nuts, oils, avocado |
Daily Targets (General)
- Protein: 1.6-2.2g per kg of bodyweight
- Fat: 0.8-1.0g per kg of bodyweight
- Carbs: Remaining calories (2-4g per kg)
Meal Prep Strategy
Weekly Workflow
- Sunday: Plan 5 dinners, shop, batch-cook proteins + grains
- Pre-portion: Containers for work lunches
- Prep veggies: Wash, chop, store in airtight containers
- Sauces/dressings: Make 1-2 versatile options
Template Day
| Meal | Composition |
|---|---|
| Breakfast | Protein + complex carb |
| Lunch | Lean protein + veggies + grain |
| Dinner | Protein + veggies + healthy fat |
| Snacks | Fruit, nuts, yogurt |
Sustainable Habits
- 80/20 rule: 80% nutritious, 20% flexible
- Hydrate: 2-3L water daily (more if active)
- Eat whole foods > supplements
- Eat slowly — it takes 20 min for satiety signals
- One change at a time — consistency beats perfection