Nutrition Intake

Training & Morning Routine

You usually train early (4:30–6 AM). On those days, would you like a light pre-workout option or stay fasted?

You usually train early (4:30–6 AM). On those days, would you like a light pre-workout option or stay fasted?

Small fuel (shake, banana, coffee with protein)

Stay fasted (but hydrate)

Either is fine depending on the day

Our take: Fasted training is totally fine for your early workouts — it can even help with insulin sensitivity and body-fat goals.If you ever feel low on energy, try a small, easy option like a half shake or collagen coffee.Use fuel when it helps; stay fasted when you feel good — both work for you.

Food Preferences & Sensitivities

Do any foods cause bloating or discomfort?

Are you currently avoiding or limiting any of these?

Gluten

Dairy

Soy

Red meat

Caffeine

Alcohol

List any allergies or foods you must avoid

Not Applicable

Food Likes & Dislikes (macro categories)

Select all the foods you regularly enjoy

Proteins

Chicken

Steak

Ground beef

Chicken sausage

Salmon

Ground turkey

Tuna

Eggs

Greek yogurt

Protein shake

Tofu

Lentils

Shrimp

Other food not listed

Carbohydrates / Grains

Oats

Rice

Quinoa

Potatoes

Sweet potatoes

Gluten-free bread

Corn tortillas

Other food not listed

Fruits and Vegetables

Spinach

Zucchini

Carrots

Bell pepper

Cucumber

Green beans

Tomato

Berries

Banana

Citrus

Pineapples

Melon

Other food not listed

Sample Meal Preferences

Breakfast/First meal

Eggs or egg whites

Greek yogurt or cottage cheese

Protein shake

Oatmeal or overnight oats

Toast or English muffin

Berries or banana

Nuts or nut butter

Smoothie

Berries

Banana

Other meal not listed

Lunch / Midday Preferences

Chicken or ground turkey bowl (rice, quinoa, veggies)

Tuna or salmon with greens

Sandwich or wrap (gluten-free OK)

Soup or chili

Salad with protein

Vegetarian / tofu-based meal

Other meal not listed

Dinner Preferences

Baked salmon or fish + veggies

Chicken or turkey + potatoes or rice

Stir-fry (tofu, shrimp, or chicken)

Tacos or burrito bowl (corn tortillas)

Pasta or GF pasta + protein

One-pan or sheet-pan meal

Other meal not listed

Snacks & Quick Options

Yogurt or cottage cheese

Protein bar or shake

Nuts or trail mix

Fruit (banana, apple, berries)

Crackers or rice cakes

Dark chocolate

Hard-boiled egg

Hummus + veggies

Other meal not listed

How open are you to repeating the same meals a few days in a row?

Any favorite meals, cravings, or “must-haves” we should know about?

Yes, I'll explain

No, we covered it