Nutrition Notes
Nutrition, plainly written
Short essays on the science behind what you put on your plate — protein pairing, macro targets, label reading, and the meal-prep math that actually holds up on a Wednesday. Every article ties back to Procaaf, our free plate scratchpad.
- Fundamentals·6 min read·
Why Tracking Macros Changes Everything
Calories only tell half the story. Learn how protein, carbs, and fats shape energy, recovery, and body composition on one plate.
- Plant Protein·7 min read·
How to Build a Complete Protein Without Meat
Amino acid pairing is real chemistry. Here's how rice-and-beans, hummus-on-toast, and other classics deliver every essential amino acid.
- Practical·5 min read·
Reading Nutrition Labels Without Getting Fooled
Serving sizes lie by omission, 'per 100g' is your friend, and 'low fat' usually means 'more sugar.' A short field guide to seeing through the label.
- Habits·6 min read·
The Meal Prep Math That Actually Works
Skip the Instagram tupperware aesthetic. Real meal prep is three numbers: your daily calorie floor, your protein target, and the grams you need per container.
- Fundamentals·7 min read·
How to Calculate Your Custom Macro Targets
A step-by-step guide to finding your daily calorie floor and macro split — the numbers you need before you open a plate scratchpad.
