740
Free
Completed · 14 days100%
Duration
24 days
Avg. recipe
520 kcal
Activations
1.2k
Saves
9k
About this map
Protein-rich meal plan to build muscle and improve skin and nail quality. Meat, fish and veggies at around 2,500 kcal a day, designed to control sugar and support your thyroid — with simple recipes and a daily shopping rhythm.
Dietary & nutrition features
Designed forSet by the creator
Muscle-gain nutritionBalanced healthy eatingProteinincreaseAdded sugarsunder limitIodinemeet target
Dietary featuresCalculated from 72 meals · 318 distinct ingredients
Balanced healthy eatingE1Whole-food eatingE2Grain-free eatingE3Muscle-gain nutritionE1Lean-mass preservationE1High-satiety eatingE2Salt-conscious eatingE1Consistent-carbohydrate eatingE1Thyroid-supportive eatingE2
Nutrient highlightsDaily average across 24 daysCalculated across 68 of 72 meals with complete data
Energy2,480 kcalProtein148 gDietary fibre31 gSaturated fat19 gAdded sugars14 gIron16 mgZinc13 mgSelenium92 µgIodine—
Compatibility & restrictionsIngredient-level across every meal · four states
Gluten-freeMatchesLactose-freeConditionalNut-freeNot compatibleHalalCan’t confirm
Comments
248
Add a public comment…
Tatiana Torrento4 days ago
This is exactly the structure I needed — small daily tasks instead of a huge plan I abandon by day three. Three weeks in and still going.
Silvia Johns2 days ago
The recovery days are underrated. My knees thanked me. Could use one more mobility task in week two though.
Adriana Marconi23h
Love that the Action Guide nudges me at the right time. Also paired this with the No-Regrets nutrition map and it works beautifully together.
Mark Johnson20h
Clear, no fluff, no equipment. Finally a fitness map that respects a busy schedule.