Fuel your body

NUTRITION

You can't out-train a bad diet. Here's what we recommend to complement your workouts.

The zone concept

Know your macros

We implement the Zone concept — 40% carbs, 30% protein, 30% fat — for optimal fat loss and energy.

40%

Carbohydrates

Your primary fuel source. Oats, brown rice, sweet potatoes, fruits, and vegetables for sustained energy.

30%

Protein

Essential for muscle repair and tone. Chicken, eggs, tilapia, Greek yogurt, and quality protein shakes.

30%

Healthy Fats

Don't fear fats. Avocado, nuts, coconut oil, and salmon give your body what it needs for recovery.

Grocery guide

Suggested shopping list

Starting-point suggestions to help you shop with more nutritional responsibility.

🥩

Proteins

  • Eggs & egg whites
  • Chicken breast
  • Turkey
  • Tilapia
  • Salmon
  • Greek yogurt (Oikos)
  • Tofu
  • Protein shake (Seacret)
🌾

Carbs

  • Steel cut Irish oatmeal
  • Brown rice
  • Whole wheat pasta
  • Ezekiel bread
  • Sweet potatoes
  • Spinach & broccoli
  • Apples, bananas, blueberries
  • Watermelon, oranges
🥑

Fats & Boosters

  • Avocado
  • Coconut oil
  • Almonds & cashews (unsalted)
  • Peanuts
  • Cayenne pepper
  • Cinnamon & turmeric
  • Green tea
  • Apple cider vinegar
⚠️ Not an exhaustive list. Not intended to replace the advice of your dietician or physician. Always consult your doctor before starting a new nutrition regimen.
Sample meal plan

~1,300 calorie day

Adjust portions to your goals and activity level.

Breakfast

Morning fuel

  • 1 extra large egg + 3 egg whites, diced peppers or tomatoes
  • ½ sweet potato (or apple/orange)

~250 calories · High protein

Mid-morning

At-work snack

  • ⅓ cup Irish oatmeal + ¼ cup blueberries + ½ tbsp chia seeds
  • 1 glass almond milk

~280 calories · Complex carbs

Lunch

Midday meal

  • 4 oz chicken breast
  • ½ cup cooked brown rice + 1 cup spinach

~380 calories · Balanced macros

Dinner + evening

Wind down

  • 4 oz chicken breast + 2 cups broccoli + ½ sweet potato
  • 1 Oikos vanilla Greek yogurt (late evening)

~390 calories · Light & clean

Avoid these

The no list

Cut these out — or at least cut way back — for best results.

Alcohol
Bagels
Crackers
Creamy dressings
Potato chips
Cake & pie
Candy
Soda
Mixed Starbucks
Processed snacks
Recommended tools

Track your progress

📱

MyFitnessPal

We use MyFitnessPal to help you reach your goals as quickly as possible. We implement the Zone concept — 40% carbs, 30% fat, 30% protein.

Sign up free →
🌿

Seacret Nutrition

Nay personally uses the Seacret vanilla protein powder and greens in her Adyctive smoothies. Clean ingredients, high-quality manufacturing.

Shop Seacret →