Meat, organ meats, eggs, and salt. Simple plates with one or two ingredients. Cooking technique over recipe.

High-fat, moderate-protein, very low carb. Fat-adapted cooking — full-fat dairy, oils, fatty cuts.

Reduced carb without going strict keto. More vegetables, plenty of protein, moderate fat.

Standard split. Protein with a starch and a vegetable on every plate. Sustainable for most people, most of the time.

Protein-forward for muscle gain or recomposition. Aim for ~1g per pound of bodyweight, spread across the day.

Higher-carb for long sessions and heavy weekly volume. Carbs around training, lighter when not.

Vegetarian and vegan plates. Hit protein targets with legumes, tofu, dairy (where allowed), and complete-protein combinations.