The Food and Nutrition Blueprint
Eat well around a demanding job, starting with your next food shop
My 23 page guide to the foods that keep you fullest for the fewest calories and why each one earns its place, with the shopping list I use myself, priced up so you know what it’ll cost before you go.
Who it’s for
Written for people whose work doesn’t leave much room for cooking
I coach pilots, doctors, lawyers and business owners, so everything in here has to work for someone who’s short on time and often eating away from home. If that’s you, you’ll get a lot from it.
This is for you if
Your job runs long or unpredictable hours, and food is usually whatever’s quickest.
You want to lose body fat or build muscle without living on chicken and rice.
You’d rather understand why a food is worth buying than follow a meal plan you’ll drop in a week.
You’re ready to change what goes in your basket, not just read about it.
It isn’t for you if
You’re after a crash diet, a detox tea or a fat burner. The guide explains why none of those work.
You’re looking for a quick fix rather than habits you’ll keep.
What you get
Everything I’d tell you before your next shop
Why your kitchen decides more than your willpower does, and how to stock it so the right choice is the easy one.
The satiety index, with 25 everyday foods ranked by how full they keep you, calorie for calorie.
The vegetables and fruit worth buying, and the easiest ways to actually eat them.
The proteins, carbs and snacks that fill most of my basket every week, and why.
My full shopping list, priced at Waitrose at about £84, with a US estimate too.
The supplements worth paying for, and the ones that are a waste of your money.
Calorie for calorie, boiled potatoes kept people almost seven times fuller than a croissant.From the satiety research in section three, and the reason potatoes are on my shopping list every week.
Who’s writing it
I’m Steven, and this is what I actually buy
I fly long haul as an airline pilot, I’ve got a young family at home, and I coach pilots, doctors, lawyers and CEOs to get into the best shape of their lives around work that doesn’t leave much room for it.
At 24 I was 103kg and eating everything in sight because I was ‘bulking’, until a diagnosis in 2019 made me take food seriously. I read everything I could, changed what went in my basket, and I’ve stayed lean and strong since. This guide is that basket, with the reasons behind it.
Get the blueprint
Tell me a little about you and it’s yours
It takes about a minute, and the download appears as soon as you send it. I read these myself, so the more honest you are, the more useful I can be if you ever want a hand.
My 1:1 coaching starts from £175 a fortnight, with no upfront cost, and you can cancel any time. There’s no wrong answer here, it just helps me know how best to help.
So I recognise you if you message me.
I use what you tell me here to understand who’s reading and to reply if you get in touch. I never share or sell it. Privacy notice
A few quick answers
What does it cost?
Nothing. Answer the questions above and the download appears straight away.
Will you add me to a mailing list?
Only if you tick the box asking for my emails. Otherwise I won’t email you, and the guide is yours either way.
Is this a meal plan?
No. It’s a guide to what to buy and why, so you can build your own meals around it. If you want a plan built around your week, that’s what my 1:1 coaching is for.
Does it work if I’m not in the UK?
Yes. The foods are the same wherever you shop, and there’s a US price estimate alongside the Waitrose one.