Free resource
The food guide.
Work out your numbers, build meals from what the shops actually sell, and learn what the scale is really telling you. Fifteen pages. Free, and there's no email to hand over.
Version 4 · September 2026 · PDF, A4, about 80KB
What's in it
Four parts, read in order.
Part one decides which lane you're in, and everything after it depends on that answer. It isn't a plan you get handed. It's the working, so you can run it yourself.
- Part 1 The starting line An honest self-assessment, and the three lanes it drops you into: aggressive cut, moderate cut, or eat and build
- Part 2 Calories & protein Your maintenance number worked off target weight, not today's. Then hitting your protein by shopping the way a cook shops, instead of weighing out oddball amounts
- Part 3 Fats & carbs Why fat gets a floor and carbs take whatever's left. Every calorie change you make comes out of carbs, and this is the part that explains why
- Part 4 Which way, and how hard Deficit or surplus, picking a rate rather than a number, and what to do when the scale stops telling you the truth
Before you download it
What this is, and what it isn't.
This is general educational guidance for healthy adults. It is not personalised coaching, and it is not medical or clinical nutrition advice. The figures in it are approximate starting points, not prescriptions.
It isn't for anyone with a diagnosed medical condition, kidney issues, a history of disordered eating, or anyone pregnant. Talk to your GP before starting any new diet.
I'm a trained chef who got to 150 kilograms behind a desk, asked for help, and did what I was told for eight months. I'm working through my Level 2 and Level 3 with HFE and I'm not taking clients until those are signed off. So nothing in here is a promise. It's what worked on me, written down properly, with the reasoning attached so you can judge it for yourself.