---
name: nutrition-planning
description: 'Macronutrients, meal prep, dietary patterns, supplementation, hydration, and sustainable eating'
metadata:
  author: cosmicstack-labs
  version: 1.0.0
  category: health-wellness
  tags: [nutrition, health, diet, meal-prep, wellness]
---

# Nutrition Planning

Build sustainable nutrition plans for health and performance.

## Macronutrient Basics

| Macro | Cal/g | Role | Sources |
|-------|-------|------|---------|
| Protein | 4 | Muscle repair, satiety | Meat, eggs, beans, tofu |
| Carbs | 4 | Energy, recovery | Grains, fruit, vegetables |
| Fat | 9 | Hormones, absorption | Nuts, oils, avocado |

### Daily Targets (General)
- **Protein**: 1.6-2.2g per kg of bodyweight
- **Fat**: 0.8-1.0g per kg of bodyweight
- **Carbs**: Remaining calories (2-4g per kg)

## Meal Prep Strategy

### Weekly Workflow
1. **Sunday**: Plan 5 dinners, shop, batch-cook proteins + grains
2. **Pre-portion**: Containers for work lunches
3. **Prep veggies**: Wash, chop, store in airtight containers
4. **Sauces/dressings**: Make 1-2 versatile options

### Template Day
| Meal | Composition |
|------|-------------|
| Breakfast | Protein + complex carb |
| Lunch | Lean protein + veggies + grain |
| Dinner | Protein + veggies + healthy fat |
| Snacks | Fruit, nuts, yogurt |

## Sustainable Habits
- 80/20 rule: 80% nutritious, 20% flexible
- Hydrate: 2-3L water daily (more if active)
- Eat whole foods > supplements
- Eat slowly — it takes 20 min for satiety signals
- One change at a time — consistency beats perfection