Adaptive Nutrition Plan
Personalised meal plan based on your BMR, activity, and chosen goal.
Goal & Phase
Hormone & Metabolic Health
Your energy and appetite can fluctuate during the month. Adjusting nutrition around cycle phases can improve recovery and ease cravings.
Hormones begin to fluctuate, so steadier energy, higher protein, and calcium-rich meals help maintain bone and muscle strength.
After menopause, metabolism can slow. A slightly higher protein and healthy-fat intake supports strength, energy, and heart health.
Low testosterone can reduce strength and recovery. Nutrition with zinc, magnesium, and healthy fats supports hormone balance and lean mass.
The thyroid regulates energy use. Consistent meal timing and nutrients such as iodine and selenium help support healthy function.
Higher fibre and protein, alongside low-GI carbohydrates, help keep energy stable and support healthy blood-sugar balance.
Calories
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Protein
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Carbs
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Fats
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Breakfast — Protein Oats
- 40 g oats
- 1 scoop protein powder
- 200 ml milk
- 50 g berries
Mix oats, milk, and protein powder. Microwave for 90 seconds, stir, then another 30 seconds until thick. Add berries and let stand before eating.
Lunch — Chicken, Rice & Greens
- 150 g chicken breast
- 100 g cooked rice
- 150 g mixed vegetables
- 1 tsp olive oil
Grill or pan-cook chicken until fully cooked. Steam or microwave vegetables. Drizzle with olive oil and serve with rice.
Snack — Greek Yoghurt & Nuts
- 150 g Greek yoghurt
- 50 g berries
- 15 g mixed nuts
Spoon yoghurt into a bowl. Top with berries and nuts. Eat chilled or on the go.
Dinner — Salmon, Sweet Potato & Greens
- 120 g salmon fillet
- 100 g sweet potato
- 150 g green vegetables
- 1 tsp olive oil
Bake salmon in foil with a drizzle of oil at 180 °C for 15–20 minutes. Boil or roast sweet potato until soft. Steam greens and serve together.
Post-Workout — Shake
- 1 scoop whey protein
- 1 medium banana
- 250 ml water or milk
Blend all ingredients until smooth. Drink within 30 minutes of training.
Note: These adjustments are nutritional guidelines, not medical treatment. If you have a diagnosed condition or ongoing fatigue, consult your GP or specialist.