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Anchor every meal. Aim for a clear protein source first, then build the plate around it.

Plant-based protein sources that earn their spot on the plate. Read the label, watch the fats.

When real meals aren't an option. Use these to hit your daily target, not as the foundation of your diet.

Fuel for training, recovery, and brain. Pick mostly whole-food sources and time the bigger portions around your workouts.

Hormones, joints, brain. Don't fear fats, measure them. Most over-eat them without knowing.

Volume, fiber, and micronutrients. Aim for color variety and at least 2 servings every meal you can.

Real food carbs, micros, and natural sugars. Whole fruit beats juice every single time.