Create balanced meals that fuel your body

Fitness & HealthBeginnerAnywhere

90 minutes

5 steps

·Beginner

After 90 min: You'll understand how to plate nutritious meals that sustain energy and build muscle.

What you need

Food scaleMeasuring cupsMacronutrient referenceNotebookVaried whole foods

The 90-Minute Plan

Learn macronutrients0–15 min

Protein (1g per lb bodyweight), carbs (2-3g per lb), fats (0.3-0.5g per lb).

Choose protein source15–35 min

Lean meat, fish, eggs, or plant-based. Aim for 25-40g per meal.

Add complex carbs35–55 min

Rice, oats, sweet potato, legumes. Match carbs to activity level that day.

Include vegetables55–75 min

At least 2 cups per meal. Any color. Adds micronutrients and fiber without excess calories.

Monitor and adjust75–90 min

Track meals for 1 week. Adjust portions based on hunger cues and energy levels.

Pro Tip

Hydration is often overlooked; drink half your bodyweight in ounces daily.

90 min·5 steps

After 90 min: Meal plan 7 days of healthy, balanced meals and prep ingredients

6,100

see the plan

90 min·5 steps

After 90 min: You'll calm your nervous system and improve oxygen utilization in minutes.

8,300

see the plan

90 min·5 steps

After 90 min: Master box breathing technique and reduce anxiety instantly

6,800

see the plan

90 min·5 steps

After 90 min: Meditate for 10 minutes daily and reduce mental clutter

7,600

see the plan