Nutrition Resources Hub
Cheat sheets, meal plans, grocery lists, and reference guides, all free, all browser-based. Bookmark this page and return whenever you need a quick reference.
Macro Cheat Sheet
Printable reference: protein, carb, fat targets by goal, with food sources for each macro.
Open7-Day Mediterranean Meal Plan
Sample week of Mediterranean eating with shopping list and recipes.
OpenHydration Quick Reference
Water needs by body weight, activity, and climate. Print and post on fridge.
OpenSodium Cheat Sheet
High-sodium foods to limit, low-sodium swaps, and AHA daily targets.
OpenBeginner Strength Training Plan
8-week progressive plan: 2 days/week, bodyweight + dumbbell exercises.
OpenFood Swap Reference
30+ healthier food swaps across 8 categories. Print or bookmark.
OpenDiabetes Prevention Roadmap
Step-by-step guide based on the Diabetes Prevention Program.
OpenHeart Health Checklist
Weekly checklist for BP, cholesterol, exercise, sleep, and stress.
OpenSleep Optimization Guide
10 evidence-based sleep habits with implementation plan.
OpenKeto Grocery List
Staples for a ketogenic kitchen: produce, proteins, fats, pantry.
OpenRestaurant Survival Guide
Smart ordering tips for 12 popular chains with low-cal, low-sodium picks.
OpenGlycemic Load Food List
GL values for 50+ common foods. Print and post in kitchen.
OpenFODMAP Elimination Diet Guide
Phased approach to identifying FODMAP triggers for IBS.
OpenProtein Timing & Distribution
How to spread protein across the day for max muscle protein synthesis.
OpenBrain Food List
Foods linked to cognitive health: omega-3, polyphenols, fiber, B vitamins.
OpenUltra-Processed Foods to Avoid
NOVA Group 4 list with healthier alternatives for each.
OpenHow to use these resources
Pick one resource that matches your current goal. Read it, save it (Ctrl+D to bookmark), and act on it for at least 2 weeks before adding another. Most people fail at nutrition by trying to change too many things at once; the research consistently shows that small, focused changes are more sustainable than complete overhauls.
For beginners
If you're new to nutrition tracking, start with these three:
- TDEE Calculator, find your daily calorie target
- Food Swap Reference, pick 3 swaps to make this week
- Food Diary, log what you eat for 1 week
For specific goals
If you have a specific goal, weight loss, muscle gain, diabetes prevention, heart health, visit the corresponding Goal Hub for a curated collection of calculators, articles, and lifestyle guidance.