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Set the table.

Optional, stored on this device, no account. Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.

GoalLose weightA capped deficit, about half a kilogram a week at most.MaintainEat at the maintenance estimate.Build muscleA small surplus and a higher protein target.Athletic performanceFuel the work, with more carbohydrate.Eat plant-basedA vegan pattern, with a protein buffer.

How you eatOmnivorePescatarianVegetarianVegan

Also true

Halal here means the required ingredients list no pork and no alcohol. It is not a certification. Mediterranean-leaning means not fried, no pork, and olive oil, a legume, or fish.

High proteinKeto-leaningLower carbMediterranean-leaningNo pork or alcoholGluten-freeDairy-free

Tell Pai to be careful

PregnantDiabetes or blood sugarCholesterol or heartA clinician already guides my dietRecovering, and appetite is low