SEQD NUTRITION GUIDES
Eat for the target.
Track what matters.
Practical food lists, protein targets and meal-prep ideas built to make macros easier to hit without turning nutrition into guesswork.
NUTRITION, SEQUENCED
TARGETProtein & calories
MEALSBuild around them
LOGSee the day
START HERE
Protein, macros and meal prep.
Choose the problem you are trying to solve, then build meals around it.
High-Protein FoodsA practical high-protein foods list for building meals around protein without making nutrition complicated.Low-Calorie High-Protein FoodsHigh-protein foods that make it easier to keep calories controlled while still building satisfying meals.Low-Fat High-Protein FoodsA practical list of lower-fat protein foods for days when you want to keep dietary fat available for other meals.Best Protein per 100 CaloriesCompare common foods by approximate protein delivered per 100 calories instead of just protein per 100g.Cheap High-Protein Foods in the UKBudget-friendly UK protein staples that can make high-protein eating cheaper and easier to repeat.High-Protein Breakfast IdeasSimple high-protein breakfast ideas built for real mornings, from yogurt bowls to eggs, oats and wraps.High-Protein Lunch IdeasHigh-protein lunch ideas for work, meal prep and quick meals without relying on the same chicken-and-rice box every day.High-Protein Dinner IdeasHigh-protein dinner ideas that scale easily for cutting, maintaining or gaining phases.30g Protein Meal IdeasPractical meal combinations that can land around 30g of protein without requiring enormous portions.40g Protein Meal IdeasMeal ideas built around roughly 40g protein for people who prefer fewer, larger protein feedings.High-Protein Meals Under 500 CaloriesHigh-protein meal templates that can be built below roughly 500 calories with sensible portions and lean ingredients.High-Protein Meal PrepA simple system for batch-cooking high-protein meals without eating the exact same bland box all week.How to Eat 150g Protein a DayA simple way to spread roughly 150g protein across an ordinary day without turning every meal into a giant portion.How to Eat 180g Protein a DayA practical structure for reaching roughly 180g protein without relying on one huge dinner or multiple shakes.Chicken and Rice Meal PrepA flexible chicken-and-rice meal-prep template with easy ways to change calories, flavour and macros.
THE SEQD APPROACH
Targets are useful. Context matters more.
Nutrition numbers are tools, not rules. Use repeatable meals, log consistently and adjust the overall day rather than chasing perfection in one food.
See how SEQD tracks training →Training and nutrition in one place.
Use the guides for ideas, then log what you actually eat in SEQD.
General nutrition education only. Individual energy and protein needs vary. Seek professional advice when a medical condition affects your diet.