whitney, kate, and jilda happily eating macro friendly meals

Macro tracking & meal prep Resources

Our goal is for nutrition education to be accessible to all. Check out some of our resources that can help you find a sustainable approach to your nutrition.

meal prep guides

Freebies to Get Your Journey Started

BECAUSE SIMPLE IS SUSTAINABLE

everyday macros: a meal prep cookbook

Our free macro-friendly cookbook for anyone who wants to simplify meal prep and spend less time in the kitchen while still enjoying their meals.

kate holding the everyday macros book 
MAKE MEAL PREP EASY

The Ultimate Batch Prep Guide

Instead of using the same boring meals all week or spending hours in the kitchen every Sunday, make eating easy with our Ultimate Batch Prep Guide.

Learn to streamline your meal planning with our practical and productive batch prep approach. Because fast and easy meals are my love language. (And soon they’ll be yours, too!)

the ultimate batch prep guide book 
Health & Nutrition, Minus the Myths

How to Fitness Podcast

How to Fitness: With Michael Ulloa & Kate Lyman is your go-to podcast for cutting through the noise in health and fitness – busting myths, breaking down trends, and giving you practical, evidence-based insights every week.

Become An Expert on Your Fitness

go deeper on the KLN blog

Nutrition Knowledge at Your Fingertips

The Macros, Mindset & More Blog is your go-to guide for recipes, nutrition tips, macro tracking strategies, performance fueling, restaurant guides, and everyday solutions to make nutrition seamlessly fit your life.

STAY SOCIAL

Keep up with us on Instagram at @klnutrition.

we are often averse to the idea of radical change in our health & habits if it isn’t radical enough⁣. ⁣ it sounds useless if it doesn’t require enough sacrifice, misery, or a doing a total 180 in how we live our lives.⁣ ⁣ but what abo
objectively, a good amount of our whirlwind trip to antigua was a little bit disaster: bad weather (read: me planning a trip in a tropical depression during rainy season), a crappy hotel and wifi issues, and some travel hiccups due to a landslide on
one healthful meal, one great workout, or one good body image day won't change the course of your progress alone;⁣⁣ ⁣⁣ just like one less nutritious meal, one missed workout, or one bad body image day won't prohibit the progress you are working towar
a monday note to fellow perfectionists:⁣ ⁣ doing less is a learned skill too⁣. ⁣ i have often talked about ‘consistency over perfection’ with my clients, only to realize they take it to mean “ok i just need to be consistently perfec
we often think that the start of the summer means immediate restriction because it’s swimsuit season.⁣ ⁣ we often conflate the desire to change our bodies with the desire to feel better. ⁣ ⁣ we often think that changing body shape will lea
over half the check ins i responded to this past week talked about emotional eating, feeling out of control around food, feeling unmotivated, or any other variation of feeling big feelings & struggling to make nutrition an important priority amon
i spent so many years relying on self-control alone to make it to the weekend.⁣⁣ ⁣⁣ during the week i worked out hard and lived on salads, sweet potatoes, & the occasional veggie burger. i would reward myself with a little treat friday evening bu
i shared an online harris-benedict calculator last week when talking about maintenance phases & it came with a lot of great conversations about if the calculator “really works.”⁣ ⁣ the short answer: yes⁣ ⁣ an online calculator isn&rsq
i wear a bikini to therapy⁣ ⁣ & i schedule in 15 minutes of rooftop time for post therapy sessions as a way to get some big deep breaths, a cry, silence, or even just time with a book and a diet coke — depending on what i need that day⁣ ⁣ i
i live for maintenance. i want nothing else in this current season of my life. i don’t want to feel hungry, i don’t want to be overly attentive to my eating beyond occasional tracking and leaning on habits i have created, and beyond ensur

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kate holding a laptop