Macro tracking & meal prep Resources

Our goal is for nutrition education to be accessible to all. Check out some of our resources that can help you find a sustainable approach to your nutrition.

A plate of frozen yoghurt bark 
meal prep guides

Freebies to Get Your Journey Started

BECAUSE SIMPLE IS SUSTAINABLE

everyday macros: a meal prep cookbook

Our free macro-friendly cookbook for anyone who wants to simplify meal prep and spend less time in the kitchen while still enjoying their meals.

Kate Lyman, holding a cookbook titled 'Everyday Macros' with pictures of women cooking on the cover, against a black background. 
Health & Nutrition, Minus the Myths

How to Fitness Podcast

How to Fitness: With Michael Ulloa & Kate Lyman is your go-to podcast for cutting through the noise in health and fitness – busting myths, breaking down trends, and giving you practical, evidence-based insights every week.

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go deeper on the KLN blog

Nutrition Knowledge at Your Fingertips

The Macros, Mindset & More Blog is your go-to guide for recipes, nutrition tips, macro tracking strategies, performance fueling, restaurant guides, and everyday solutions to make nutrition seamlessly fit your life.

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Featured
4 Sandwiches Ideas Packed with 30g+ Protein
4 Sandwiches Ideas Packed with 30g+ Protein
How to Get Enough Protein Without Counting Macros
How to Get Enough Protein Without Counting Macros
The First Meal Effect: Supporting PMOS (PCOS) and Insulin Sensitivity with Protein
The First Meal Effect: Supporting PMOS (PCOS) and Insulin Sensitivity with Protein

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i have, admittedly, never really seen content from skinny tok. i have seen reactions to it in my social feeds, but even to those i don’t pay much attention. THAT SAID, if my 20 year old self was navigating social media right now, i can’t
comment IDEAS for 20+ protein-forward meal ideas following this balanced plate formula that we focus on with our clients – both when preparing meals at home but especially when navigating meals out
i think we often misinterpret what ‘focusing on our nutrition’ means. we may think it means tracking calories, eliminating sugar, and chasing a body composition goal.⁣ ⁣ but if we only focus on our nutrition at times when aesthetics come
only five? 😅
an updated KLN roll call (especially as this lil team of ours grows !!)⁣ ⁣ i love this team more than anything & truly think the way we collaborate, challenge, and learn from each other is what makes us so freaking good at what we do.⁣ ⁣ between
fibermaxxing, fiberlayering, whatever. comment FIBER for my absolute favorite high-fiber recipe: cowboy caviar (though always open to suggestions for a better name?!)

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Kate Lyman, holding a silver laptop, smiling and looking to her right, wearing a beige sleeveless top and blue jeans.