MAKE IT FIT
Need fewer calories?
Reduce energy-dense extras first: oils, dressings, cheese, sauces, large starch portions and liquid calories. Keep the protein anchor and vegetables where possible.
FOOD THAT FITS THE MISSIONKnow your targets.
Know your targets.
Then make eating easier.
This is not a rigid meal plan. Use these ideas to build meals you enjoy, hit protein consistently and stay inside the calorie range for your current Academy stage.
ROCKET LAUNCH1,200–1,300 KCAL170–180G PROTEIN
01CALORIES FIRSTStay inside your current zone.
02PROTEIN SECONDAnchor every main meal.
03FLEXIBILITY MATTERSSwap portions, not the whole plan.
ACADEMY MEAL LIBRARY
0 IDEASSimple choices you can repeat
Macros are approximate—brands, cooking methods and portions change the final numbers.
BUILD MY DAY
See how your choices stack up
Add meals from the library and compare the running total with your live Academy target.
Your day is empty.Add meals above to start building.
SAVED DAYS
0 SAVEDYour repeatable food plans
Save combinations that work, then reload them instead of rebuilding from scratch.
CALORIE CLIMB
Need more food?
Add calories deliberately through rice, potatoes, oats, bread, fruit, dairy and measured fats. The increase should make the plan easier to sustain—not turn into a free-for-all.
REAL LIFE
Eating out?
Choose the protein first, decide which extras are worth having, estimate rather than pretend it “doesn't count”, and return to normal at the next meal.