High Protein Vegetarian Meal
This recipe is part of my Nutrient Compass framework, which highlights likely nutrient focus areas for different eating styles and training needs. It’s a coaching tool, not a medical protocol or diagnostic system.
Nutrition
Pan-Seared Tofu
Either way, tofu keeps you anchored to the same Nutritional Compass: balanced macros, strong plant-based protein, and a solid share of daily potassium, magnesium, and iron. It’s just another example of how one small shift in ingredients lets you steer your meal in the direction your body needs.
Recipe – Red Curry Lentils
One of the joys of cooking lentils is how flexible they are — you don’t need a perfect pantry to make a satisfying, nourishing dish. A small shift in ingredients can take the meal in a whole new direction without losing the nutritional punch.
Hypertrophy Phase Meal Planning
Building muscle isn’t just about lifting heavier—it’s about fueling smarter. In the hypertrophy phase, your body needs extra recovery nutrients and calorie density to grow. The Nutrient Compass highlights where to put your focus—like protein, magnesium, and omega-3s—so you can train harder, recover faster, and see lasting gains.
The Nutrient Compass
The Nutrient Compass is a simple way to spot where your diet might fall short and how to fix it. By asking a few guiding questions, it highlights the key nutrients that matter most for your lifestyle, training, and long-term health.
