Guides

Whole-Food Nutrition Guides

Four practical guides that cover the decisions behind a week of real food: what a package label actually tells you, how to keep the shop affordable, whether whole foods cover your protein, and how to prep and store it all safely. General nutrition education, not medical advice.

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.

How to Eat Healthy on a Budget: A Whole-Food System

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.

How to Meal Prep and Plan a Week of Whole-Food Meals

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

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. You can also browse the recipe library first.

Build my week