Helpful things for you

Close-up view of a bowl containing grilled chicken pieces, sliced tomatoes, chopped green onions, and scrambled eggs, garnished with black pepper.

Protein Guide

free

A quick guide on protein: why and how much you need, and practical tools to help you hit your daily protein goal - including the best sources sorted by calories (= Protein Density Cheat Sheet) and by cost per gram (= Protein Cost Cheat Sheet).

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A meal planner template titled 'Meal Planner Template' with a subtitle 'Your Weekly Meal Plan' and a note suggesting planning meals around a protein source. The template includes a weekly table with meal categories—Breakfast, Lunch, Dinner, Snack—organized by days of the week, and a section titled 'Meal Ideas'. The header features an image of fresh vegetables including garlic, potatoes, and herbs.

Meal Planner Notion Template

free

Meal Planning can make it a lot easier to stick to your diet goals - and saves you from having to decide what to eat multiple times a day.

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A round bowl filled with a colorful salad containing boiled eggs, cherry tomatoes, corn, diced green onions, sesame seed-crusted chicken, lettuce, purple cabbage, and sliced red bell peppers.

Cheat Sheet: Healthy Eating 101

free

Start here if you want to start eating healthier. This cheat sheet provides you with simple and efficient healthy eating hacks.

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Fried egg with a runny yolk, seasoned with black pepper, on a round gray plate against a dark wooden surface.

Cheat Sheet: Protein Density

free

Eating enough protein can be a challenge, especially without exceeding calorie goals. This cheat sheet ranks the most popular protein sources by their protein content per calorie - aka, their protein density.

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A white bowl filled with a taco salad containing lettuce, radish slices, seasoned lentils, diced tomatoes, and drizzled cream, with a taco shell on the side.

Cheat Sheet: Protein Costs

free

Foods that are high in protein tend to be the more expensive foods, making it costly to eat a high-protein diet. This cheat sheet ranks the most popular protein sources by their cost for 30g of protein.

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A cooked beef steak topped with roasted garlic and fresh rosemary sprigs on a white ceramic plate, with a silver fork nearby, on a gray surface.

Cheat Sheet:
Protein & Fats Guesstimating

free

If you don’t want to track your food but still want to get enough protein and fats, this cheat sheet will help you get better at guesstimating exactly that.

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Two pages of a food guide titled 'FODMAPs Food Guide' by Hannah Malu, listing high and low FODMAP foods including vegetables, fruits, dairy and milks, protein sources, grains, sweeteners, and nuts & seeds.

free

A quick guide to FODMAPs and the low FODMAP diet, along with a cheat sheet of high FODMAP foods and low FODMAP alternatives.

FODMAP Guide

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