Balanced Nutrition Starter Kit — Excel Diet Plan

Build a structured eating routine without cutting out food groups. Balanced Nutrition Starter Kit by Iron Table Fit is a 12-week Excel nutrition workbook combining calculated starting targets, weekly guidance, scalable sample meals, and progress check-ins. Designed for people who want flexibility around family life and busy schedules, it includes lean proteins, whole grains, fruit, vegetables, dairy, and healthy fats.

How the program is structured

Begin in the Calculator by entering your own stats and goal in place of the example numbers. Review your starting calorie and macronutrient targets, then follow the 12-Week Roadmap for each week's focus and actions. Use the Meal Plans to organize your meals and log daily weigh-ins in Weekly Check-In to see your trend and the workbook's weekly calorie-adjustment guidance.

The kit uses an 80/20 food-selection framework: about 80% whole, minimally processed foods, with room for foods you enjoy within your calorie target. Its emphasis is on calorie awareness, protein, and consistency rather than eliminating food groups.

What's included

• Calculator: Starting calorie, protein, fat, and carbohydrate targets calculated from your stats and goal.
• 12-Week Roadmap: Weekly focus and action steps.
• Weekly Check-In: Weigh-in logging, trend calculations, and weekly calorie-adjustment guidance.
• Meal Plans: Three complete sample meal days with portions that automatically scale to your calorie target and dropdown food swaps.
• Food List & Grocery List: Guidance on food choices, what to limit or avoid, and what to buy.
• Food Macros: Calorie and macronutrient reference information for foods in the kit.
• Guide & FAQ: Adjustment rules, troubleshooting, and answers to common questions.

Getting started: Read the workbook's safety notes, enter your information in the Calculator, review Week 1, choose from the sample meal days, and shop from the Grocery List. Continue logging your weigh-ins as you follow the weekly roadmap.

This workbook provides general nutrition information, not medical advice. Consult a qualified healthcare professional before making significant dietary changes. Results vary.

Format: Digital Excel workbook (.xlsx). Requires software that can open .xlsx files. No physical item will be shipped.