Nutrition Hub — Meal Planning, Fasting & Recipes

Research consistently shows that 1.6–2.2g of protein per kg of body weight per day is optimal for muscle protein synthesis and fat loss. Every tool in this hub starts with protein targets.

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Calorie Awareness

Total energy intake drives fat loss and gain. The meal planner calculates your TDEE using the Mifflin-St Jeor equation, the most validated formula for sedentary to active individuals.

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Meal Timing & Fasting

Intermittent fasting improves metabolic markers and simplifies calorie control. The fasting calculator helps you find the right protocol without guesswork.

— Recommended Kitchen Tools

Tools That Make Fitness Nutrition Practical

Chosen for meal prep efficiency, durability, and compatibility with high-protein cooking. Affiliate links — we earn a commission at no cost to you.

Air Fryer

Best Air Fryers for Fitness Meal Prep

Air frying reduces oil use by up to 75% vs deep frying while keeping protein-dense foods moist and flavourful — ideal for chicken breast, salmon, and egg-based meals.

Best for: High-volume meal prep, 4–6 litres capacity, easy cleaning.

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Kitchen Scale

Best Digital Kitchen Scales

Precise food weighing is the single biggest predictor of macro accuracy. A 0.1g precision scale removes all guesswork from portioning protein and carb sources.

Best for: Macro tracking, baking, portioning supplements and powders.

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Meal Prep

Best Meal Prep Containers

Portioned containers make hitting macros effortless across the week. Glass containers are preferred for reheating without leaching plasticisers into food.

Best for: Weekly batch cooking, fridge/freezer storage, portion control.

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Oil Control

Best Oil Sprayers

Controlling oil spray means controlling fat calories. A quality sprayer delivers a thin, even coat — saving 50–80 kcal per meal compared to pouring.

Best for: Air fryer cooking, salads, non-stick pan cooking.

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Cooking Accuracy

Best Meat Thermometers

Overcooking protein makes it dry and unpalatable — the biggest reason people stop meal prepping. An instant-read thermometer guarantees perfect doneness every time.

Best for: Chicken, salmon, beef — any high-protein protein source.

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Protein Tracking

Best Protein Shakers

A quality shaker with a mixing ball eliminates clumping — making post-workout and between-meal protein hits effortless. Insulated versions keep shakes cold for hours.

Best for: Post-workout whey, casein before bed, meal replacement shakes.

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— Fasting Support

Products That Support Intermittent Fasting

These products help maintain your fast, control appetite, and optimise the eating window. Affiliate links — we earn a commission at no cost to you.

Electrolytes

Fasting Electrolyte Supplements

Electrolyte depletion is the main cause of fasting fatigue and headaches. Zero-calorie electrolyte mixes allow you to maintain your fast while staying hydrated and alert.

Best for: Extended fasts (18h+), OMAD, low-carb and keto protocols.

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Appetite Control

Black Coffee & Green Tea

Caffeine suppresses appetite and enhances fat oxidation during fasted states. Studies show black coffee does not break a fast and may amplify its metabolic benefits.

Best for: Morning fasted window, pre-workout during fasting periods.

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Breaking the Fast

High-Protein First Meal Tools

Breaking your fast with high-protein, high-fibre foods prevents blood sugar spikes and controls appetite for the rest of the eating window.

Best for: First meal planning, portion control post-fast.

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— Peer-Reviewed Research

The Science Behind This Hub

All tools and recommendations are grounded in published research. Key studies referenced throughout this hub.

Study 01

Dietary protein required to maximise muscle protein synthesis — Morton et al., 2018

British Journal of Sports Medicine — 2.0g/kg/day as practical upper target. PubMed ↗

Study 02

Accuracy of the Mifflin-St Jeor equation for predicting resting energy expenditure

Journal of the American Dietetic Association, 2005 — Most accurate REE formula for non-obese adults. PubMed ↗

Study 03

Intermittent fasting and metabolic health — de Cabo & Mattson, 2019

New England Journal of Medicine — IF improves insulin sensitivity, lipid profiles, and body composition. PubMed ↗

Study 04

Effect of time-restricted eating on body weight — Lowe et al., 2020

JAMA Internal Medicine — 16:8 TRE reduced calorie intake and body weight over 12 weeks. PubMed ↗

Study 05

Air frying vs deep frying — fat content and acrylamide formation

Food Research International, 2015 — Air frying reduces fat content by up to 75% with significantly lower acrylamide. PubMed ↗

Study 06

Protein distribution across meals for muscle protein synthesis — Areta et al., 2013

Journal of Physiology — Even protein distribution across 3–4 meals maximises MPS. PubMed ↗

Free Download

Free Guide: 50 High-Protein Air Fryer Recipes

Simple meals for fat loss, muscle gain and busy schedules. Macros included for every recipe. Available soon.

📬 Guide coming soon — enter your email to be notified on launch. No spam, ever.

Evidence-Based Meal Planning for Fat Loss, Muscle Gain and Longevity

Free Guide: 50 High-Protein Air Fryer Recipes