No meal replacements, no supplement range to sell you and no elimination diets. Four principles, a registered dietitian and a kitchen on the ground floor.
Everything else — timing, fasting windows, which brand of whey — is a rounding error next to these four.
1.6–2.2
g / kg / day
Protein first
1.6 – 2.2 g per kilo of bodyweight, spread across three or four meals. It is the one macro where the evidence is boringly consistent.
±15%
of maintenance
Energy to match the work
Under-eating is the most common reason a programme stops working. We calculate your maintenance from measured data, not a formula alone.
35
ml / kg / day
Fluid, unglamorously
35 ml per kilo as a baseline, plus 500 – 750 ml for every hour you train. Most members are down a litre before they walk in.
30
g fibre / day
Fibre and colour
30 g of fibre and five distinct plant colours a day. Not a wellness slogan — it is what the gut microbiome data supports.
03A worked example
One day, 2,700 kcal, 150 g of protein.
This is a real day from one of Nadia's members —
78 kg, training four times a week, holding weight. Not a template: an
illustration of what the numbers look like on a plate.
Note what is missing. No supplements beyond whey,
nothing weighed to the gram, and a coffee before the session because it
works and it is free.
07:00Breakfast Greek yoghurt, oats, berries, 30 g whey48 g P · 62 g C · 14 g F
12:30Lunch Grilled chicken, jasmine rice, greens, olive oil52 g P · 78 g C · 22 g F
16:00Pre-session Rice cakes, honey, black coffee6 g P · 44 g C · 2 g F
19:30Dinner Salmon, new potatoes, broccoli, tahini44 g P · 54 g C · 28 g F
Totals: 150 g protein · 238 g carbohydrate · 66 g fat
04The Fuel kitchen
Ground floor, Shoreditch.
Open 06:00 to 21:00. Everything is costed at what it costs us plus twelve per cent, which is why a bowl is £11.50 and not £19.
Iron Bowl£11.5058 g proteinChicken thigh, brown rice, kimchi, sesame
The Reset£13.0042 g proteinPoke-style salmon, sushi rice, edamame, avocado
Greens & Grains£10.5031 g proteinHalloumi, freekeh, roast squash, dukkah
Post-Lift Shake£6.5044 g proteinWhey, banana, oats, peanut, cacao
Slow Oats£5.5028 g proteinOvernight oats, skyr, blueberry, almond
Bone Broth£4.5014 g proteinTwelve-hour beef broth, miso, chilli oil
Premium and VIP members hold a kitchen account settled monthly with their
membership.
05Four things we correct weekly
Politely, every time.
The window is closer to a whole day than an hour. Hit your daily protein target and the timing is a detail — useful for convenience, not decisive.
A calorie does not check the clock. Several of our members deliberately eat most of their carbohydrate in the evening because they sleep better for it.
Meal frequency has almost no effect on total energy expenditure. Eat in whatever pattern you can hold for a year.
Creatine monohydrate, vitamin D if you are deficient, and whey if it helps you hit protein. That is the entire defensible list.
£12090-minute consult
06One-to-one
Ninety minutes with a registered dietitian.
Not a coach with a weekend certificate — a
HCPC-registered dietitian who will read your bloods, ask about your week
and write something you can actually hold to.
Three-day intake review before you arrive
Written plan with targets, not a menu you will abandon
