Guides

Whole-Food Nutrition Guides

Six practical guides that cover the decisions behind a week of real food: how a complete high-protein week fits together, what a package label actually tells you, how to keep the shop affordable, whether whole foods cover your protein, how to prep and store it all safely, and how to build a whole-food plan around your own targets. General nutrition education, not medical advice.

Overhead spread of high-protein whole-food portions: grilled chicken with green beans, salmon with brown rice and broccoli, Greek yoghurt with berries, boiled eggs, lentils, chickpeas and roasted tofu with vegetables.

Free 7-Day High-Protein Meal Plan (Whole Foods) + Grocery List

A complete seven-day whole-food example with 28 meals, about 155 g protein per day, one weekly grocery list, meal-prep guidance and flexible swaps.

A hand uses a magnifying glass to inspect an unreadable food package panel beside spinach, broccoli, peas, chickpeas and grains.

How to Read Nutrition Labels: A Practical 5-Step Guide

Read a packaged food panel in order — serving basis, calories, protein and fibre, saturated fat, sodium or salt and added sugars, then ingredients and allergens. Covers both the US and EU formats.

Affordable whole-food staples including oats, lentils, beans, eggs, rice, frozen vegetables, fruit and chicken arranged beside a calculator and notebook.

High-Protein Meal Plan on a Budget | Whole-Food Guide

A repeatable weekly system: plan first, shop the pantry, anchor on low-cost proteins, compare unit price on equal weight, use frozen and canned well, and cook components once.

Bowls of lentils, chickpeas, black beans, tofu, tempeh, edamame, quinoa, pumpkin seeds, almonds and greens.

Can You Get Enough Protein From Whole Foods?

What varied whole-food eating provides in practice, for both mixed and plant-based patterns, with the EFSA adult population reference put in honest context.

Four glass meal-prep containers with sliced chicken, rice, roasted potatoes, broccoli and green beans on a light kitchen counter.

High-Protein Meal Prep: 2 Proteins, 2 Carbs, 1 Sauce — Weekly System

Set the protein target and budget, cook repeatable components, respect real constraints, shop one consolidated list, and store and reheat leftovers safely.

Glass meal-prep containers with grilled chicken, salmon, quinoa, roasted vegetables, chickpeas, Greek yoghurt and eggs arranged around a weekly meal-plan notebook and grocery list.

Whole Food Meal Plan: Hit Protein and Budget Without Templates

Build a whole-food meal plan that matches your protein target, weekly budget, cook time and kitchen limits using a deterministic planning engine.

Put the guides to work

ATHLYRO turns a protein target, a weekly budget, your cook time, equipment and allergens into a feasible seven-day whole-food plan with a consolidated grocery list. Food costs are estimates, not live retailer prices. Start with the 7-day high-protein meal plan or browse the recipe library first.

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