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The Dietary Restrictions Template

Same macro logic as your other templates — just swap the food list underneath.

This isn't a separate calorie or macro scheme. Use whichever target your coach assigned you (Deficit, Maintenance, or Surplus), and build your plate from the swap tables below instead of the standard food list.

Swap Tables

Find your restriction below. If you have more than one (say, vegan + gluten-free), just stack the tables together.

Vegetarian

  • Chicken / Beef / Pork → Eggs, Greek yogurt, cottage cheese, tofu, tempeh, seitan, lentils
  • Fish / Shrimp → Edamame, black beans, chickpeas, protein powder (whey is fine)

Vegan

  • All meat, fish, eggs → Tofu, tempeh, seitan, lentils, chickpeas, edamame, plant protein powder
  • Dairy (yogurt, cheese) → Soy or coconut yogurt, nutritional yeast, dairy-free cheese
  • Honey (if strict vegan) → Maple syrup, agave

Gluten-Free

  • Wheat bread / wraps → Corn tortillas, gluten-free bread, lettuce wraps
  • Regular pasta → Rice, quinoa, gluten-free pasta, rice noodles
  • Regular oats → Certified gluten-free oats

Dairy-Free

  • Greek yogurt / cottage cheese → Coconut or almond-milk yogurt, extra protein from meat/eggs/tofu
  • Cheese → Dairy-free cheese, nutritional yeast
  • Milk (in oats/shakes) → Almond, oat, or soy milk

Tips For This Template

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Tell your coach about any restrictions up front — it's a lot easier to build it in from day one than to retrofit it later.

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Protein is the target most likely to slip when you're making these swaps. Double check it against your target rather than assuming it lines up.

“Do you not know that your bodies are temples…? You are not your own.” — 1 Corinthians 6:19