Sports nutrition guides on a budget

Plan your grocery budget, weekly meals and muscle gain diet. Practical sports nutrition guides to help you organise meals and shopping.

Start with your grocery budget, then explore meal plans for your goals. Each guide connects nutrition needs with practical meal preparation and shopping.

• From macros to meals: build your 7-day meal plan

  Turn your calorie and macro targets into a week of meals: menu ideas, portion adjustments and a method for putting together your grocery list.

• Calories and macros for a cut: calculate a realistic target

  Estimate your maintenance calories, set a deficit and work out your macros, then check whether your targets fit the meals you actually eat.

• Cutting meal plan for strength training: review your week before changing your intake

  Separate planned meals, actual intake and uncertainties to review your cutting meal plan, without automatic rules for changing calories.

• Muscle gain meal plan: from macros to your shopping list

  Build a muscle gain meal plan with protein targets, seven days of meals and a costed shopping list shaped by your weekly grocery budget.

• High-protein meal prep on a budget: organise a week of simple meals

  Organise high-protein meal prep on a budget with smart shopping tips, varied meal ideas, versatile ingredients and a practical shopping list.

• Scan your fridge to find a meal that fits your macros

  Find a meal idea using the ingredients in your fridge and your remaining macros. Explore Sthenia’s fridge scan and the checks to make before cooking.

• Monthly food budget for strength training: calculate your actual spending

  A worksheet to add up groceries, meals out and other food purchases over a calendar month, without made-up average prices.

• CrossFit meal planning: organise your meals around WODs

  Organise meals around your time at the box: examples, ingredients, swaps and tracking, with the limits of Sthenia’s budget targets and estimates.

• Marathon race week: organise meals, travel and race supplies

  Organise meals, shopping and race supplies around your travel and marathon start time, using a nutrition strategy you have already prepared.

• Calories for muscle gain: check an estimate before using it

  Distinguish maintenance calories, goal-based targets and logged intake. Check the calculation assumptions and your food diary before planning muscle-gain meals.

• Macros for athletes: understand a target and check your meals

  Understand grams, calories and portions. Check a food entry using conversion formulas, then learn the limits of estimated macro targets.

• Choosing a meal prep app with a grocery list that fits your goals

  Explore the criteria for choosing a meal prep app with a grocery list, seven-day menus, macros and a weekly budget.

• Free calorie and macro tracking app: check what’s included

  Compare free manual tracking with paid planning features. Try logging a familiar meal and check what you can use without a subscription.

• How to choose a personalised sports nutrition app

  Choose an app that turns your training goal and macros into meals, a weekly plan, a shopping list and a budget you can actually manage.

• MyFitnessPal alternative for athletes: tracking, meals and budget

  Compare MyFitnessPal and Sthenia for food tracking, meal planning and grocery lists, including availability, free and paid features, and budget limits.

• HYROX meal plan: organise meals around your training sessions

  A practical framework for organising meals, groceries and travel around HYROX training, with adaptable examples and estimated-budget limitations.

• How much should you budget for groceries each week for strength training?

  Set your grocery budget for strength training: meals to cover, food you already have, packs to buy and actual spending. Plan your week with Sthenia.

• How Sthenia builds and checks a meal plan

  Training profile, estimated targets, food composition references and checks: understand how Sthenia generates meal plans and where its limits lie.

• How Sthenia estimates your grocery budget

  Budget targets, a 10% margin, reference prices and limitations: understand Sthenia’s estimated grocery costs before you shop.

• Muscle gain on a budget: which foods should you choose?

  Compare foods, adjust your meals and organise your grocery shopping for muscle gain on a budget, with choices that suit your needs.

• Meal prep: how to calculate portions and groceries

  Calculate portions for your planned meals and macros, keep raw and cooked weights separate, and build a grocery list that fits your budget.

• Budget weekly meal plan for training: a 7-day example

  Explore a budget-friendly 7-day meal plan for training, with a grocery list and swaps. Adapt portions, macros and your budget with Sthenia.

• Which app should you choose to calculate macros for your sport?

  Learn how to choose a macro app for your sport, then turn your targets into meals, grocery shopping and daily tracking.

• Groceries for muscle gain: build a budget-friendly basket

  Build your muscle-gain grocery basket from your recipes: food categories, stock checks, pack sizes and swaps, without universal quantities or invented prices.

• Budget grocery list for strength training: a simple way to organise your week

  Build a grocery list for strength training that fits your budget, with smart shopping, ingredients used across meals and quantities tailored to your macros.

• Weekly meal plan for runners: a method and 7 days of meal ideas

  Build a 7-day meal plan around your running, goals, schedule and budget, without calculating everything by hand.

• Choosing a meal-planning app for your budget: what to check

  Compare meal-planning apps by estimated grocery costs, shopping lists, portions and ease of use. A practical checklist before you download.

• Meal prep grocery list: combine recipes without duplicate entries

  Build your meal prep grocery list from recipes, portions, shared ingredients, food on hand and pack sizes. A clear method for combining your shopping needs.

• Grocery list app with calories and macros: organise your meals without calculating everything

  Find out how to choose an app that turns your calorie and macro goals into meals, a grocery list with quantities and a weekly budget.

• Grocery shopping for a cut on a budget: compare and substitute

  Manage grocery costs during a cut: pack sizes, unit prices, food you already have and practical swaps. No invented meal plan or budget.

• Check your grocery list before shopping: a practical checklist

  Before heading to the store, check your stock, planned meals, duplicate entries, pack sizes and substitutions on your grocery list.

• Plan meals around your budget: a weekly method

  Organise meals around your budget: your schedule, food supplies, recipes, quantities and shopping. A practical method to use manually or with an app.

• Muscle gain on a budget: organise your meals for the week

  Organise a week of muscle-gain meals on a budget: meals to cover, cooking constraints and adjustments. Plan your schedule before you shop.

• Grocery list for a cut: a method, meals and a week of planning

  Build a grocery list for a cut around your meals, macros and budget, with a sample week of meals to guide your shopping.

• A weekly meal planner built around your grocery budget

  Set your grocery budget and let Sthenia build a seven-day meal plan tailored to your macros, plus a quantified shopping list with estimated costs.

Plan your weekly meals and shopping list with the Sthenia app.