NutritionOpen Food Tracker
Hit protein first. Keep meals simple. Make the day visible.
STAKD nutrition is built around three rules: prioritize protein at every meal, keep the food list short and repeatable, and use the tracker so the day is visible before it's over.
Rule 1
Protein first
Anchor each meal with a clear protein source — 30g+ where possible.
Rule 2
Simple meals
Same staples on repeat. Chicken, rice, eggs, yogurt, fruit, veg.
Rule 3
Visible day
Log as you eat. Decisions are easier when you can see what's left.
STAKD core foods
- Chicken breast — 31g protein / 4oz
- Ground beef 90/10 — 25g / 4oz
- Salmon — 25g / 4oz
- Eggs — 6g / each
- Greek yogurt — 17g / 170g
- White rice (cooked) — 45g carbs / 150g
- Sweet potato — 27g carbs / 150g
- Black beans — 15g protein, 30g carbs / 150g
- Avocado — 21g fat / 150g
- Olive oil — 14g fat / tbsp