{"title":"Nutrition","description":"\u003cp\u003eSimple nutrition guides for building muscle, eating more protein and managing fat loss without extreme diets.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eChoose the guide that matches your problem:\u003c\/strong\u003e use the High-Protein Cookbook for everyday meals, the Breakfast Blueprint for mornings, the Calorie Deficit Handbook for setting an effective intake, or the Complete Nutrition System for the bigger picture.\u003c\/p\u003e\u003cp\u003eWant to start free? Download the 10 High-Protein Foods guide first. Every paid guide is delivered as a digital PDF for immediate use. One download per customer.\u003c\/p\u003e","products":[{"product_id":"10-high-protein-foods-that-build-muscle","title":"Free Guide: 10 High-Protein Foods Worth Building Meals Around","description":"\u003cp\u003e\u003cstrong\u003eFree. Ten foods, what they actually give you, and how to use them.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMost protein advice is either a supplement ad or a list with no context. This is neither: ten everyday foods, the protein per realistic portion, and a suggestion for each that isn't \"grill it plain.\"\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eTen high-protein foods with protein per portion\u003c\/li\u003e\n\u003cli\u003eWhat else each one gives you — and what it costs in calories\u003c\/li\u003e\n\u003cli\u003eA practical use for each, not just the raw number\u003c\/li\u003e\n\u003cli\u003eCheaper alternatives where the obvious choice is expensive\u003c\/li\u003e\n\u003cli\u003eRoughly how much protein you need, and why the number varies\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho this is for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone starting to pay attention to protein for the first time\u003c\/li\u003e\n\u003cli\u003ePeople who want the basics before deciding whether to buy anything\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cp\u003eThis is a general nutrition and educational guide, not medical or dietetic advice. It doesn't account for medical conditions, allergies, pregnancy, or eating disorders — for those, a doctor or registered dietitian is the right starting point.\u003c\/p\u003e\n\n\u003ch3\u003eHow to get it\u003c\/h3\u003e\n\u003cp\u003eAdd it to your cart and check out — the total is zero. The download link arrives by email within seconds. You'll also get occasional emails with practical tips; unsubscribe any time with one click.\u003c\/p\u003e\n\n\u003ch3\u003eBehind Velion Physique\u003c\/h3\u003e\n\u003cp\u003eEvery guide is built on more than seven years of experience in the fitness industry, focused on practical approaches that hold up in real life. This one is free because if it helps, you'll know whether the rest is worth your money.\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":58289027711324,"sku":null,"price":0.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/ChatGPTImage15.Aug.2026_02_49_21_24.png?v=1786786183"},{"product_id":"products-the-ultimate-fat-loss-blueprint","title":"Lose Fat \u0026 Keep It Off: The Complete Nutrition System","description":"\u003cp\u003e\u003cstrong\u003eFat loss has one requirement. Everything else is preference.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYou need to eat less energy than you use, consistently, for long enough. That's it. The reason most attempts fail isn't the wrong diet — it's a deficit too aggressive to sustain past week three. This guide builds one you can actually hold, and shows you how to keep the muscle while you do it.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHow to calculate a deficit that fits your body and your week\u003c\/li\u003e\n\u003cli\u003eProtein targets — the single biggest factor in keeping muscle\u003c\/li\u003e\n\u003cli\u003eMeal structure and portion guidance without weighing everything\u003c\/li\u003e\n\u003cli\u003eWhat to do when the scale stalls (it will, and it's normal)\u003c\/li\u003e\n\u003cli\u003eTraining during a deficit: what to keep, what to cut\u003c\/li\u003e\n\u003cli\u003eEating out, weekends, and holidays without starting over\u003c\/li\u003e\n\u003cli\u003eHow to end a diet properly instead of rebounding\u003c\/li\u003e\n\u003cli\u003eTracking sheets and a shopping list template\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho this is for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone who has lost weight before and put it back on\u003c\/li\u003e\n\u003cli\u003ePeople who want a method rather than a meal plan to follow blindly\u003c\/li\u003e\n\u003cli\u003eBeginners who want to understand why it works, not just what to do\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cp\u003eThis is a general nutrition and educational guide. It is not medical or dietetic advice, and it does not account for medical conditions, medication, pregnancy, or eating disorders. If any of those apply — or if your relationship with food or your body is causing you distress — speak to a doctor or a registered dietitian instead. That is genuinely the better route, and no guide substitutes for it.\u003c\/p\u003e\n\n\u003ch3\u003eFormat and delivery\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eProfessionally designed PDF, delivered by email immediately after purchase\u003c\/li\u003e\n\u003cli\u003eWorks on phone, tablet, and computer — printable if you prefer paper\u003c\/li\u003e\n\u003cli\u003eLifetime access, available worldwide\u003c\/li\u003e\n\u003cli\u003eSecure checkout through Shopify\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eBehind Velion Physique\u003c\/h3\u003e\n\u003cp\u003eEvery guide is built on more than seven years of experience in the fitness industry, focused on practical approaches that hold up in real life — not empty promises.\u003c\/p\u003e\n\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eDo I have to count calories?\u003c\/strong\u003e\u003cbr\u003eFor a while, most people benefit from it. The guide includes a portion-based method for those who won't track, and is honest that it's less precise.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAre any foods off-limits?\u003c\/strong\u003e\u003cbr\u003eNo. Restriction lists are the main reason diets get abandoned.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow fast will I lose weight?\u003c\/strong\u003e\u003cbr\u003eSlower than you'd like, and the guide argues that's the point. It gives realistic ranges rather than a number designed to sell.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eI did not receive my download email.\u003c\/strong\u003e\u003cbr\u003eCheck your spam and promotions folders first. If it is not there, contact support and we will sort it out.\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":58312483373404,"sku":null,"price":12.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/Codex-Bild15.Aug.2026_03_03_37.png?v=1786790075"},{"product_id":"products-high-protein-cookbook","title":"The High-Protein Cookbook: Simple Meals That Actually Hit Your Target","description":"\u003cp\u003e\u003cstrong\u003eHitting your protein target is a logistics problem, not a knowledge problem.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEveryone knows they should eat more protein. The reason they don't is that the meals take too long, taste like obligation, or need ingredients they don't have. This cookbook is built around the opposite: short prep, ordinary ingredients, and food you'd eat anyway.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHigh-protein recipes across breakfast, lunch, dinner and snacks\u003c\/li\u003e\n\u003cli\u003eProtein and calorie values for every recipe\u003c\/li\u003e\n\u003cli\u003ePrep times — most under twenty minutes\u003c\/li\u003e\n\u003cli\u003eMeal prep guidance: what keeps, what doesn't, what reheats badly\u003c\/li\u003e\n\u003cli\u003eShopping lists organised by section\u003c\/li\u003e\n\u003cli\u003eSwaps for common allergies and dietary preferences\u003c\/li\u003e\n\u003cli\u003eHow to hit your target without eating chicken and rice twice a day\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho this is for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone training and struggling to eat enough protein\u003c\/li\u003e\n\u003cli\u003ePeople who cook for themselves and want variety\u003c\/li\u003e\n\u003cli\u003eBeginners in the kitchen — nothing here needs technique\u003c\/li\u003e\n\u003cli\u003eAnyone in a fat-loss phase who wants to stay full\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cp\u003eThis is a general nutrition and recipe collection, not medical or dietetic advice. It doesn't account for medical conditions, allergies beyond the listed swaps, pregnancy, or eating disorders. If any of those apply, a doctor or registered dietitian is the right starting point.\u003c\/p\u003e\n\u003ch3\u003eFormat and delivery\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eProfessionally designed PDF, delivered by email immediately after purchase\u003c\/li\u003e\n\u003cli\u003eWorks on phone, tablet, and computer — printable if you prefer paper\u003c\/li\u003e\n\u003cli\u003eOne download per customer\u003c\/li\u003e\n\u003cli\u003eAvailable worldwide\u003c\/li\u003e\n\u003cli\u003eSecure checkout through Shopify\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eChoose the right next step\u003c\/h3\u003e\n\u003cp\u003eIf breakfast is the main meal you struggle with, the \u003ca href=\"\/products\/the-high-protein-breakfast-blueprint-30-breakfasts-that-hit-30g\"\u003e\u003cstrong\u003eHigh-Protein Breakfast Blueprint\u003c\/strong\u003e\u003c\/a\u003e is the more focused option. If your bigger goal is structured fat loss, use \u003ca href=\"\/products\/products-the-ultimate-fat-loss-blueprint\"\u003e\u003cstrong\u003eLose Fat \u0026amp; Keep It Off: The Complete Nutrition System\u003c\/strong\u003e\u003c\/a\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"\/collections\/nutrition\"\u003e\u003cstrong\u003eCompare all Nutrition guides →\u003c\/strong\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003eBehind Velion Physique\u003c\/h3\u003e\n\u003cp\u003eEvery guide is built on more than seven years of experience in the fitness industry, focused on practical approaches that hold up in real life — not empty promises.\u003c\/p\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need protein powder?\u003c\/strong\u003e\u003cbr\u003eNo. Some recipes use it, most don't, and alternatives are given.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIs this vegetarian-friendly?\u003c\/strong\u003e\u003cbr\u003ePartly. There's a vegetarian section, but the majority of recipes include meat, fish, eggs or dairy.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo the recipes work for fat loss?\u003c\/strong\u003e\u003cbr\u003eYes — calorie values are listed, and high-protein meals are designed to support satiety. Pair it with the nutrition system guide if you want the method behind it.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eI did not receive my download email.\u003c\/strong\u003e\u003cbr\u003eCheck your spam and promotions folders first. If it is not there, contact support and we will sort it out.\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":58312567652700,"sku":null,"price":7.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/ChatGPTImage15.Aug.2026_02_49_29_52.png?v=1786788220"},{"product_id":"the-high-protein-breakfast-blueprint-30-breakfasts-that-hit-30g","title":"The High-Protein Breakfast Blueprint: 30 Breakfasts That Hit 30g","description":"\u003cp\u003e\u003cstrong\u003eMost people don't have a protein problem. They have a protein problem before noon.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eLook at a normal day. Dinner has a real protein source on the plate. Lunch has some. Breakfast is toast, cereal, or coffee and nothing — somewhere between 5 and 12 grams. Your body doesn't bank protein for later, so the meal that repeats every single morning is the one quietly costing you the most.\u003c\/p\u003e\n\u003cp\u003eThis guide fixes that one meal. 29 pages, 30 recipes, all of them 30 grams of protein or more, most of them under ten minutes.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 30g formula\u003c\/strong\u003e — a four-slot template that turns any breakfast into a high-protein one. Learn it once and you stop needing recipes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEight ten-minute hot breakfasts\u003c\/strong\u003e — one pan, no technique to practise.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSeven five-minute cold breakfasts\u003c\/strong\u003e — for mornings when cooking isn't going to happen.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSix prep-ahead recipes\u003c\/strong\u003e — make once on Sunday, eat for five days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive no-kitchen breakfasts\u003c\/strong\u003e — hotels, offices, night shifts, petrol stations.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA protein reference table\u003c\/strong\u003e — what 18 common foods actually deliver per portion.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTroubleshooting\u003c\/strong\u003e — no morning appetite, tight budget, plant-based, and how this fits if you already fast until midday.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eA four-week plan, two shopping lists and a 28-day tracker.\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat it doesn't do\u003c\/h3\u003e\n\u003cp\u003eIt won't tell you breakfast is magic or that skipping it wrecks your metabolism. There's a page in here that says plainly which claims about breakfast protein hold up and which are oversold. A high-protein breakfast is a good lever for appetite and a reasonable one for muscle. It isn't a fat-burning trick, and it won't rescue a badly built day.\u003c\/p\u003e\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cp\u003ePlease don't buy this if you have a current or past eating disorder, or if counting and tracking food makes your relationship with eating worse. It's also not written for you if you have reduced kidney function (higher protein intakes need your doctor's clearance first), if you're pregnant, breastfeeding or under 18, or if you're being treated for a condition where diet is part of the treatment plan. If you're unsure, ask your doctor before changing anything.\u003c\/p\u003e\n\u003ch3\u003eChoose the right next step\u003c\/h3\u003e\n\u003cp\u003eIf breakfast is your only weak point, this guide is the focused solution. If you want recipes across the whole day, see the \u003ca href=\"\/products\/products-high-protein-cookbook\"\u003e\u003cstrong\u003eHigh-Protein Cookbook\u003c\/strong\u003e\u003c\/a\u003e. If fat loss structure is the bigger problem, use \u003ca href=\"\/products\/products-the-ultimate-fat-loss-blueprint\"\u003e\u003cstrong\u003eLose Fat \u0026amp; Keep It Off: The Complete Nutrition System\u003c\/strong\u003e\u003c\/a\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"\/collections\/nutrition\"\u003e\u003cstrong\u003eCompare all Nutrition guides →\u003c\/strong\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInstant download. PDF, 29 pages. One download per customer. No equipment, no supplements required.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eThis guide is general information, not medical or dietetic advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":58620333752668,"sku":"VP-NUT-BREAKFAST","price":7.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/ChatGPTImage15.Aug.2026_02_49_28_50.png?v=1786788129"},{"product_id":"the-calorie-deficit-handbook-find-your-number-keep-the-muscle","title":"The Calorie Deficit Handbook: Find Your Number, Keep the Muscle","description":"\u003cp\u003e\u003cstrong\u003eThe last attempt didn't fail because it wasn't aggressive enough. It failed because it was too aggressive to survive a normal life.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA holiday, a bad week at work, a birthday — and a plan built on 1,200 calories and willpower doesn't come back from any of them. This is the other approach: a deficit small enough that you barely notice it, held for twelve weeks, with the arithmetic and the troubleshooting written down so you're not guessing when it stalls.\u003c\/p\u003e\n\u003cp\u003e29 pages. One number, four habits, and a plan for the week something goes wrong.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eEnergy balance without the mythology\u003c\/strong\u003e — including a table showing exactly what keto, fasting, low fat and clean eating are all doing underneath. It's the same mechanism. You get to pick the version you can live with.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA worksheet that gives you your starting number\u003c\/strong\u003e — resting rate, activity factor, and a deficit sized as a percentage rather than a guess. Four minutes with a calculator.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four levers that make a deficit tolerable\u003c\/strong\u003e — protein, food volume, fibre and liquid calories, in the order to install them.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow to read the scale\u003c\/strong\u003e — why it swings two kilos in a day, what each cause is worth, and the weekly-average method that filters the noise out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive plateau causes, ranked by likelihood\u003c\/strong\u003e — with the diagnostic to run before you cut anything. Most plateaus are not what people think they are.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeeping the muscle\u003c\/strong\u003e — the two non-negotiables that decide whether you lose fat or just lose weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStopping properly\u003c\/strong\u003e — diet breaks, the transition back to maintenance, and the warning signs that mean stop now.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eA twelve-week plan with a weekly tracker and four-week check-in questions.\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat it doesn't do\u003c\/h3\u003e\n\u003cp\u003eIt doesn't promise a number of kilos. At a sensible deficit, twelve weeks is roughly 4 to 6 kg for most people — not dramatic, and deliberately so. There are no crash phases, no sub-1,200-calorie targets, and no supplements. The largest deficit in this book is 20 percent, and there's a page explaining why anything past that is somebody else's job.\u003c\/p\u003e\n\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cp\u003ePlease don't buy this if you have a current or past eating disorder, or if you recognise this pattern: counting makes you anxious, a number on the scale changes your whole day, or restriction is followed by losing control. It's also not for you if you're underweight, pregnant, breastfeeding, under 18, or taking medication affected by a change in intake — including insulin. A deficit changes medication needs and that has to be managed by your doctor.\u003c\/p\u003e\n\n\u003ch3\u003eGoes well with\u003c\/h3\u003e\n\u003cp\u003eIf you want the full nutrition picture rather than the fat-loss mechanics specifically, \u003cem\u003eLose Fat \u0026amp; Keep It Off: The Complete Nutrition System\u003c\/em\u003e is the broader book. If hitting your protein target is the part that keeps slipping, \u003cem\u003eThe High-Protein Breakfast Blueprint\u003c\/em\u003e fixes the meal where most people lose the most ground.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eInstant download. PDF, 29 pages. Lifetime access. No equipment, no supplements required.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eThis guide is general information, not medical or dietetic advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":58620343451996,"sku":"VP-NUT-DEFICIT","price":9.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/ChatGPTImage15.Aug.2026_02_49_27_45.png?v=1786787793"}],"url":"https:\/\/velionphysique.com\/collections\/nutrition.oembed","provider":"VelionPhysique","version":"1.0","type":"link"}