Nutrition

Nutrition FAQ

Straightforward answers about calorie targets, protein, meal swaps, grocery lists, meal prep, and eating well when appetite is reduced.

General guidance: The Modern Health Report provides education, not an individual diet prescription. Medical conditions, pregnancy, allergies, and medicines can change what is appropriate.

Calories & portions

Protein & balanced meals

Recipes, shopping & meal prep

Eating while using a GLP-1

Ready to build your plan?

Return to the Nutrition section for recipes and grocery lists, or use the Calories/TDEE/BMR calculator to estimate a starting target.

Nutrition FAQ

Calories & portions

How do I choose the right calorie level?

How quickly should I aim to lose weight?

Do I need to eat the exact number of calories every day?

Should I eat back calories from exercise?

How do I make a recipe larger or smaller?

Protein & balanced meals

Why is every meal protein-focused?

How much protein do I need?

Can I use shakes or protein powder?

What can vegetarians use instead of meat?

Can I swap meals or ingredients?

Recipes, shopping & meal prep

Does the grocery list include every recipe ingredient?

Why might my package sizes not match the list?

How long can prepared meals stay in the refrigerator?

Can I repeat the same meals all week?

Eating while using a GLP-1

What if I feel too full to finish a meal?

What foods may help when I feel nauseated?

How do I prevent dehydration or constipation?

When should I speak with a clinician or dietitian?

Ready to build your plan?