Nutrition, Made Simple.
No banned foods, no rigid diet sheet - just simple, good-vs-bad examples for protein, carbs, fats and snacks that make building your plate easy.
Building Your Plate, Made Simple
Nutrition isn't about "banned foods" or a rigid diet sheet - it's about mostly choosing from the "good" side below. Here's what that looks like across protein, carbs, fats and snacks.
Protein
Limit These
- Processed deli meats (ham, salami)
- Breaded or fried chicken
- Sugary flavoured yoghurts
- Protein bars loaded with sugar
Choose These
- Chicken breast & turkey
- Salmon, tuna & prawns
- Eggs & egg whites
- Greek yoghurt & cottage cheese
- Tofu & tempeh
- Lean beef
- Whey or plant protein powder
Carbohydrates
Limit These
- White bread & pastries
- Sugary breakfast cereals
- Fried potatoes (chips, wedges)
- Refined white pasta
Choose These
- Rice (white or brown)
- Oats
- Sweet potato & potato
- Quinoa & couscous
- Wholegrain bread
- Wholewheat pasta
- Fruit (berries, banana, apple)
- Beans & lentils
Fats
Limit These
- Deep-fried foods
- Trans fats (margarine, packaged pastries)
- Excess processed vegetable oils
- Fatty processed meats (bacon, sausages)
Choose These
- Avocado
- Olive oil
- Almonds & walnuts
- Chia & flax seeds
- Natural nut butter
- Oily fish (salmon, mackerel)
- Whole eggs
Snacks
Limit These
- Crisps
- Chocolate bars
- Sugary cereal bars
- Fizzy drinks
- Ice cream
- Fast food takeaways
Choose These
- Air-popped popcorn or rice cakes
- A protein bar or 85%+ dark chocolate
- Greek yoghurt with berries
- Sparkling water with fresh lime
- Protein ice cream or frozen yoghurt
- A home-made high-protein version of your favourite takeaway
How We Approach Nutrition
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Food Groups We Balance
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"Banned" Foods - It's Flexible By Design
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Personalised Macros & Portions
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Weekly Check-In To Adjust Your Plan
Your Daily Macro Targets
A lower-carb approach - built around your weight, gender and age. Enter your stats below, then apply below for your exact, personalised plan.
This uses a lower-carb approach (roughly 100-150g of carbs a day), with protein set from your bodyweight and fats adjusted for gender and age - a general estimate, not medical advice. Every SYP Fitness plan is personalised to you.
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