Nutritional Cheat Sheets with Meal Planners
Practical tools designed to support your body, mind, and everyday lifestyle
Clear guidance, considered methods, and ideas designed to stay useful beyond today
Nutrition Cheat Sheet | Protein, Food Groups & Superfoods
Know your food. Make informed choices. Keep evolving.
Looking to get more from your everyday nutrition? The 1YARD1 Nutrition Cheat Sheet is a practical digital reference designed to help you explore nutrient-rich foods, compare ingredients and make more informed choices when preparing meals at home, at work or on the go.
Whether you're refining an existing eating routine or building your nutrition knowledge, this guide helps you identify useful food sources across the major food groups, with information to support your meal choices and personal goals.
What's Inside This Nutrition Guide?
-
Protein-rich foods: Explore food sources that can help you increase your daily protein intake.
-
Carbohydrate sources: Discover ingredients that contribute carbohydrates to your meals.
-
Food group references: Browse options across protein foods, vegetables, carbohydrates, fats and dairy.
-
Vitamins and minerals: Develop your understanding of essential micronutrients and the nutrients found in different foods.
-
Superfood selection: Explore nutrient-dense ingredients that can add variety to your everyday eating habits.
-
Goal-setting sheet: Use the included planning space to outline your goals and put your nutrition knowledge into practice.
Make Nutrition Work for Your Lifestyle
Rather than prescribing a strict meal plan, this cheat sheet gives you information to help build meals around foods you enjoy. Compare ingredients, experiment with combinations and season your meals to suit your preferences.
Easy to access on your phone, tablet or computer, this digital nutrition resource can be revisited whenever you need a quick reference while planning meals, preparing food or organising your shopping.
At 1YARD1, we take a holistic, prehabilitative approach to wellbeing, encouraging preparation, adaptability and continuous development. Nutrition is one part of the bigger picture, alongside movement, recovery and the everyday habits that support your lifestyle.
I am not a registered nutritionist. My personal training and sports therapy background informs the educational content on exercise fuelling and nutrition. This guide provides general information and does not replace personalised professional advice.
Fuel your body. Refine your habits. Conduct your lifestyle.
Part of a goal or the main thing, we never know what is going to get us to be the next version of ourselves, this can be personally, professionally or through to your energy. The journey is the destination.
Digital Products sent directly to email inboxes for singular downloads, some products may require consultation prior to services beginning. Click the link for more info on Shipping. Returns subject to case by case discretion, please see our Refunds Page
one yard one
I believe in evolution rather than transformations as a mindset shift to allow a deeper connection for impactful change.
This is based on a holistic method to wellbeing of a prehabilatative nature, unopposed to other techniques due to circumstances.
To expand on this, it allows us to cover all bases of your personal health as a whole while guarding against injury or decreases in optimization/performance before they may occur, while also keeping in mind that you may be out of your skillset or methods in certain moments, which require adaptability.
