Eight free guides to eat well on a busy week.
A real sample week, your daily targets, and the cheat sheets we wish we'd had. Short PDFs you can use today.
They're yours.
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Each one is a short PDF made to be used, not read once. Prefer Instagram? Message the word on any guide to @nutrientwarrior and we'll send it there.
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17 pages
Sample 7-Day Meal Plan
A real client week, shared anonymously: every recipe, daily macros, and three cook days that cover all seven.
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10 pages · men 70–110 kg
The Daily Nutrient Checklist
Calories, macros, vitamins and minerals per day at your weight, so you can see exactly where your diet falls short.
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2 pages
The Eat-Out Cheat Sheet
A five-step order that works on any menu, plus what to pick at the pub, the Indian, the Italian and the Chinese.
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2 pages
The High-Protein Snack List
21 snacks ranked by protein per 100 kcal, so a snack works for your goal instead of against it.
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2 pages
The Batch-Cook Blueprint
Three cook days, seven days of food: the schedule, how a cook day runs, and how to store and reheat it safely.
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1 page
Hidden Calorie Swaps
Eight everyday extras that quietly undo a good day, with a swap for each and roughly what it saves.
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Printable · 4 weeks
The 18/21 Weekly Tracker
Hit 18 of your 21 main meals and the week counts. Tick them off, log the other three, and skip the Monday restart.
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3 pages
The 4-Week Cuisine Rotation
Same targets, a different part of the world each week, with example meals from East Asia to Europe.
Rather have the week planned for you?
A personalised 7-day plan built to your own targets, with recipes, a full shopping list and a tracker. £15 for one week, or £29 a month for a new week every week.