Free 4 Week Basic Nutrition

This simple 4-week plan is designed to help you get back on track with balanced, realistic meals. Each day includes breakfast, lunch, dinner, and two snacks—every meal built around a protein, carb, and healthy fat to keep you fueled and satisfied. You’ll get portion sizes for the average adult, plus easy swaps so you can mix things up without stress. With built-in notes and weekly prep tips, this plan makes healthy eating simple, sustainable, and runner-friendly.