Your exclusive resource library as a Leverage Nutrition client — recipes, meal plan templates, and evidence-based guides written by your RD, all in one place.
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Client-only content. You can browse everything below — a password is required to open any resource. Use the password provided by your dietitian.
Browse and filter recipes matched to your nutrition targets. Designed for Leverage Nutrition clients with a personalised plan.
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Client Access
Meal Plan Selector
Access your personalised meal plan options and weekly templates. For Leverage Nutrition clients currently working with a dietitian.
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Client Access
Weekly Supper Planner
Plan your week of dinners by assigning a category to each night — Meal Prep, Bowl Night, Fish Night, and more. Pin recipes or add your own, then download as a PDF.
Macro Tracking
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Interactive Tool
Protein Meal Planner
See how much protein to aim for at each meal of your day — based on your goal, activity level, and eating pattern. Tap foods to build toward your daily target.
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Interactive Tool
Fibre Meal Planner
See how much fibre to aim for at each meal based on your calorie needs and eating pattern — with practical food options to help you hit your daily target.
Assessment
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Client Access
Micronutrient & Supplement Assessment
A 10-minute assessment that identifies which nutrients you may be falling short on — with food-first recommendations and evidence-based supplement guidance where needed.
Nutrition Guides
Evidence-based guides
29 guides, organised by what you're trying to figure out. Search by keyword, or jump straight to a topic.
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🔥 Fat Loss & Weight
💪 Building Muscle
⚡ For Athletes
🩺 Health Conditions
🌿 Foundations
🔬 Reference Library
🧘 Mindset & Body Image
No guides match that search. Try a different word, or ask your dietitian.
🔥 Fat Loss & Weight Management 8
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How Fat Loss Actually Works Quick read
Calories in vs. out, what drives TEE, why it's not simple, and 4 practical strategies.
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Setting Your Calorie Deficit Quick read
How to find your deficit, realistic rates of fat loss, a step-by-step setup process, and how to adjust when progress stalls.
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Why Your Weight Fluctuates Quick read
The two compartment model, what drives daily changes, and how to interpret the scale correctly.
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Weight Loss Medications: What You Need to Know Deep dive
How GLP-1 medications work, the pros and cons of Ozempic, Wegovy, Mounjaro and more — an RD's honest, evidence-based take.
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Adding Protein to Your Diet Quick read
Protein content by food group, practical tips to boost intake, and a video explainer from your dietitian.
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Why Your Body Resists Fat Loss Deep dive
Metabolic adaptation, insulin resistance, cortisol, and why eating less often makes things worse — plus what actually works.
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Fat Loss in Perimenopause & Menopause Deep dive
Why oestrogen decline changes everything — fat distribution, insulin sensitivity, muscle loss — and what approach actually works at this stage of life.
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Your Metabolism Through the Decades Deep dive
What a landmark 6,400-person study reveals about the 4 phases of metabolism — and why midlife weight gain is a muscle problem, not a metabolism problem.
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How to Build Muscle Quick read
How hypertrophy works, calorie and protein targets for muscle gain, training principles, and realistic expectations.
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Progressive Overload in Practice Quick read
What progressive overload is, 4 ways to apply it, how fast to progress by experience level, and the nutrition connection.
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Body Recomposition Quick read
Losing fat and building muscle simultaneously — who it works for, the 4 pillars, and how to track progress correctly.
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Pre & Post Workout Nutrition Quick read
What to eat before and after training to fuel performance and maximise recovery. Simple, practical guidance from an RD.
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⚡ For Athletes 3
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Smart Fueling & Hydration for Athletes Quick read
The ABCD fueling framework, what to eat before/during/after competition, athlete plate system, and hydration deep dive.
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Pre-Season vs. In-Season Nutrition Quick read
How nutritional needs shift across the athletic calendar, why in-season is not the time to diet, and phase-specific targets.
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Weight Cutting for Combat Sports Quick read
How to approach a weight cut safely — the protocol, the risks, and why RD supervision makes the difference.
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🩺 Health Conditions 4
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Understanding IBS Deep dive
What triggers IBS, what's happening in your gut, and the dietary strategies that actually help manage symptoms.
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You Have Prediabetes Quick read
What prediabetes is, why acting now matters, and the lifestyle steps that can genuinely reverse your risk.
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Eating Well With Diabetes Quick read
The balanced plate, carb distribution, fibre targets, fat quality, blood sugar goals, and practical day-to-day strategies.
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Resistant Starch Quick read
How the cook-cool method transforms everyday carbohydrates, lowers their glycemic impact, and supports blood sugar management — with a food-by-food guide.
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🌿 Nutrition Foundations 5
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Meal Timing & Frequency Quick read
What the evidence actually says about when to eat, meal frequency myths, and protein distribution.
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Fibre Facts Quick read
Types of fibre, daily targets by age, high-fibre food sources, and practical tips to hit your goal.
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Understanding Dietary Fats Quick read
The difference between unsaturated, saturated, and trans fats — what to eat more of, what to limit, and practical swaps for everyday meals.
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Canada's Food Guide Quick read
What the Food Guide is, how to use the plate model, and an RD's perspective on where it falls short for active individuals.
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Supplement Guide Quick read
What's actually worth taking — by goal. Evidence-based recommendations for fat loss, muscle building, performance, and general health.
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🔬 Reference Library 2
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What Does Your Blood Panel Say? Deep dive
A plain-language guide to the most common blood markers your RD reviews — what they mean, what range you're aiming for, and how to move the needle through food and lifestyle.
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Nutrients of Concern Across Life Stages Deep dive
Key nutrients to pay attention to during pregnancy, infancy, adolescence, menopause, older adulthood, plant-based diets, and endurance or strength sport — with RDAs and how to meet them.
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🧘 Mindset & Body Image 3
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Sleep & Recovery Quick read
How sleep affects fat loss, muscle gain, and performance — plus practical sleep hygiene and nutrition strategies.
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Mindful Eating Quick read
Why slowing down, limiting distractions, and actually chewing changes how much you eat — and how you feel.
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What Your Body Says About Your Health Quick read
Why BMI misses the mark, what health markers actually matter, body dysmorphia, and finding your personal line in the sand.