CFS Nutrition Resources

In this post, you’ll find a collection of some of the CFS Nutrition resources you get with your membership.

Most of you have these already, but those of you who either: 1) joined a really long time ago or 2) didn’t get the original emails for any reason, you might not have seen them.

In the order which you should probably go through these:

1) How to portion a meal

You can download our guide to portioning a meal over here:

It will tell you how much protein, carbohydrate, fat and vegetables you should be aiming for at each meal.

2) Food guide and Journal

If having looked at the previous guide, you’re all like “what the heck is dense carbohydrate??”, we’ve got your back.

Here’s a list of common proteins, carbs, fats and veggies, alongside a 7-day food journal to get you started with tracking your intake:

3) 28-day Meal planner

If you’re looking for meal ideas, this is the guide for you.

It is in the form of a full shopping guide and cooking instructions for 28 breakfasts, lunches and dinners at varying calorie intakes.

Meal plans are one of those things that sound cool, but no one has ever actually followed for more than about a week. You can try it if you’re into that kind of thing, but the value of this lies in the variety of recipe ideas you can experiment with, not in trying to strictly adhere to it.

Available in:
1400kcal –
1600kcal –
1800kcal –
2000kcal –
2200kcal –
2400kcal –
2600kcal –

4) Cost of Getting Lean

If you’re curious about what it takes to get to a particular bodyfat level, it’s all laid out in this guide over here:

5) Nutrition Webinar

Lastly, if you’d like a deeper dive, here’s a recording of one of our 40min nutrition webinars you can listen to while doing your meal prep some time –


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