Yours
Steady
Under 1,800 kcal a day
Smaller grain base, a little less protein. Most recipes still land above 35g of protein.
KikiFit
Edition 001
SKIN by Svelte
Beyond
Skin
Seventeen recipes for the body underneath
17 recipes
Macros for your body
Creatine, explained
KikiFit × SKIN by Svelte
Beyond Skin
Contents
Before you start
Why any of this matters
Here is the thing nobody tells you at a wellness talk: the conditions that take up most of a life are mostly built, not caught.
Type 2 diabetes, high blood pressure, heart disease, fatty liver. These are not bad luck. They are the slow result of a few ordinary habits repeated for a decade or two. Which is frustrating, and also the best news in this entire document, because a thing that gets built can be built differently.
I studied this properly. My degree in Sport Science and Health spent its last two years on exactly one question: how far can food and movement go as preventative medicine, and how does that work in a clinical setting. The honest answer is further than most people expect, and it does not require anything dramatic.
So this is not a diet. There is nothing here you have to cut out, and I have put brownies and burgers in the book on purpose. What I care about is that you learn a handful of things properly once, and still be doing them in twenty years. That is the whole point. When you learn, you learn for life.
01
Protein at every meal
The single highest-leverage change. It keeps you full, it protects muscle as you age, and muscle is one of the strongest predictors of how well you handle sugar. Aim for 25g to 40g a meal. Every recipe here tells you where it lands.
02
Eat food with fibre in it
Vegetables, beans, lentils, whole grains, fruit. Fibre slows the rise in blood sugar after you eat, feeds your gut bacteria, and lowers cholesterol. Most adults get about half of what they need. This is the quiet one nobody talks about.
03
Consistency beats intensity
Eating reasonably eighty per cent of the time for ten years will do more than eating perfectly for eight weeks. Nothing in this guide asks you to be perfect. It asks you to have something decent ready when Tuesday gets busy.
04
If you hate it you will stop
This is not a soft point, it is the whole mechanism. Food you actively enjoy is food you keep eating. That is why there is a burger, a brownie and a tray of blueberry bars in here. Restriction has a very poor twenty year track record.
What this actually asks of you
One hour on a Sunday, and knowing roughly what your numbers are. That is the whole ask. Everything in this book is built around those two things.
The lunches are all designed to travel and to be eaten cold, which is not a compromise. Cold food pushes you toward grains, pulses and raw vegetables, and toward dressings that improve overnight rather than collapse. That is where the food should have been anyway.
The rest is for home, where the oven exists. Breakfasts you can make ahead, dinners worth cooking, and treats that mean four o'clock is not a crisis.
SKIN Science Dept.
003 / Creatine
The evidence
The one supplement worth the noise
Creatine, without the mythology
It is the most studied supplement in sports nutrition, and almost everything people believe about it is wrong in one direction or the other. Here is what the evidence actually says.
01
Muscle
This is the part nobody argues about. Creatine helps your muscles refill their fastest energy system between hard efforts, so you get more quality work done, and more work done is what builds strength and lean mass over months.
02
Brain
Your brain runs on the same energy system. A 2024 meta-analysis found improvements in memory, and smaller ones in attention and processing speed, with the strongest signal in adults under sixty. Promising rather than proven, and worth saying that way round.
03
Recovery
Replenishing that same cellular energy is what sits underneath recovery between sessions. It is also why the effect compounds: it is not one good workout, it is being able to train properly again on Thursday.
3 to 5ga day, every day
No loadingneeded, just slower
Any timetiming barely matters
Four things people get wrong
It does not cause hair loss. One small study in 2009 found a rise in DHT and has never been replicated. There is not a single documented case of creatine causing hair loss in the literature, and it does not raise testosterone.
It does not damage your kidneys. Thirty years of research and thousands of people studied, at recommended doses, in healthy adults. It does raise creatinine, which is a marker kidney tests use, so tell your doctor you take it before anyone panics about a blood result.
It does not make you bloated. The water it pulls in goes inside the muscle cell, not under your skin. Over time it does not increase fat mass either.
It is not a men's supplement. Studies in women, including postmenopausal women, show the same benefits and no adverse effects. If anything the cognitive signal looked stronger in women.
Who should check first. If you are pregnant or breastfeeding, if you have kidney disease, or if you are on medication that affects your kidneys, ask your doctor before starting. That is not a disclaimer, it is the honest answer.
How to actually take it
Five grams, once a day, every day. Consistency is the whole mechanism. Creatine works by saturating the muscle over weeks, so the dose you miss matters more than the time of day you take it.
You do not need to load. Loading with twenty grams a day for a week gets you there faster. Five grams a day gets you to the same place in about three to four weeks. Neither is better at the end of it.
Unflavoured disappears into things. Stir it into the overnight oats, the baked oats, a coffee, a smoothie. It does not survive being baked in the same way, so add it to things you are not cooking.
Give it a month before you judge it. Nothing happens in week one, and that is normal rather than a sign it is not working.
Sources: ISSN position stand on creatine, 2017 · ISSN, common questions and misconceptions, 2021 · Creatine and cognitive function, systematic review and meta-analysis, 2024. General information, not medical advice.
Step one
Work out your numbers
Six questions, two minutes. This gives you a realistic daily calorie and protein target, then tells you which portion size to use in the recipes below, so the same seventeen recipes work whether you are 52kg or 95kg.
About you
Sex at birth
Height
Your goal
Your daily target
2,000kcal
Maintenance. Holding roughly where you are.
Protein122g
Carbs220g
Fat56g
Breakfast
500
Lunch
660
Dinner
640
Your portion size is Standard. Look for it on every recipe card below.
Step two
Your portion size
Every main recipe is written three ways. You do not cook anything different and you do not buy anything extra. You change the pasta, rice, oats or potato, and nudge the protein up or down. The vegetables stay exactly as written, always.
Yours
Standard
1,800 to 2,400 kcal a day
The recipe exactly as written on the card. This is where most people land.
Yours
Strong
Over 2,400 kcal a day
More grain, more protein. For bigger or more active bodies who would otherwise be starving by three.
Sweet treats have one size. A brownie is a brownie. They are portioned already, and that is deliberate.
Step three
The Sunday hour
You do not need to prep every meal for every day. That is how people burn out by week three. You need one hour that removes the two or three decisions most likely to go badly.
One hour on a Sunday buys back three things, and only one of them is time.
It saves you hours, not minutes
Cooking one batch of chicken takes the same twenty minutes as cooking one portion. Doing it once instead of four separate times is roughly three hours back across the week, and most of those are weekday evening hours, which are the expensive ones.
It is significantly cheaper
You buy a whole pack and use a whole pack, so nothing rots in the drawer. The average household throws away a serious share of the food it buys. Prep also removes the two most expensive habits there are: the lunch bought in a hurry because there was nothing ready, and the seven o'clock delivery order.
It kills the six o'clock decision
You have made hundreds of decisions by the time you get home. Willpower is not a moral quality, it is a resource, and yours is spent. That is the moment the takeaway app wins, every time, no matter how motivated you were on Monday morning.
So you decide once, on a full tank
Sunday you is rested, not hungry and not annoyed. Let that version choose. Thursday you should not be making decisions about food at all, they should already be made and sitting in the fridge at eye level.
How to actually do it
Cook one protein, one grain, one sauce. That is the whole method. A tray of chicken, a pot of pasta or grain, and one dressing whisked in a jar will carry three different lunches without tasting like the same meal three times.
Rinse grains cold and dress them straight away. Cold water stops pasta cooking and stops it welding into a block. Dressing it warm means it drinks the flavour in rather than sitting in a puddle at the bottom on Wednesday.
Anything crispy travels separately. Pitta chips, nuts, crispy onions, croutons. Put them in a small pot or a corner of the box and add them at the last minute. This one habit is the difference between a good lunch and a soggy one.
Cool everything completely before the lid goes on. Warm food in a sealed box steams itself and goes off faster. Give it twenty minutes on the counter.
Three days, not five. Prep Sunday for Monday to Wednesday, then do twenty minutes on Wednesday evening for the rest. Food is better and you are far less likely to be staring at day five chicken wondering if it is fine.
The recipes
Breakfast
All three can be made ahead and all three are vegetarian. Two of them need no cooking at all on the morning, which is the point.
The recipes
Lunch
All four are built to travel and to be eaten cold, so they hold up whether lunch happens at one o'clock or four. One is fully vegetarian and the other three have a vegetarian version.
The recipes
Dinner
Two are burgers, because a burger with 54g of protein in it is not a compromise, it is just a good dinner. One is fully vegan and out-proteins both of them. The cornflake chicken is not really a dinner at all, it is a base you cook once and eat four ways.
The recipes
Sweet treats
These exist because the alternative is pretending you will never want something sweet, and then eating four biscuits from the meeting room at half past three. All three are vegetarian and the blueberry bars are dairy free.
The workbook
Your week, on one page
Reading a recipe changes nothing. Planning a week and buying for it changes everything. Pick what you are eating, and the shopping list builds itself from the ingredients.
Homework, before you do anything else
Plan the week
DayBreakfastLunchDinner
Saved on this device. Come back and it will still be here.
Your shopping list
Any questions
Ask me anything about this
There is no such thing as a stupid nutrition question
If something here does not make sense, if a recipe went wrong, if you are not sure whether your numbers look right, or if you have a dietary need this guide missed, send me a message. I read them myself and I would rather answer one question now than have you quietly give up on it in three weeks.
KikiFit
If you want more
Two ways
If you want more
Where to go from here
Eleven of these seventeen recipes came out of a book of eighty-two. If they landed, there are two ways to go further, and one of them is free.
The full cookbook
Good Vibes, Great Food
Eleven of the seventeen recipes in this book came out of it, and the page number is on every card. There are another seventy-two, across breakfast, lunch, dinner and a genuinely unreasonable number of desserts.
- 82 recipes, every one with a full macro breakdown
- A MyFitnessPal barcode on each page, so you scan one code instead of logging twelve ingredients
- Tutorial videos linked from the recipes, so you can watch rather than read
- Swaps on every recipe for dairy free, gluten free, nut free and vegetarian
One to one
Coaching with me
I mainly work with women, and the aim is never a twelve week transformation. It is that you are still doing this in ten years without needing me. Nutrition, training, and the cooking skills that sit underneath both.
- Your own macros, adjusted as you go
- Training built around the equipment you actually have
- Weekly check ins and honest accountability
- Taught, not prescribed, so you can run it yourself
Free
A recipe a week
One recipe, its macros, and about ninety seconds of something useful about food. That is the whole email. The list picks what I cook next, and I read and answer every reply myself.
- Saturday mornings, and the list gets it before Instagram
- No spam and no six part launch sequences
- One click to leave