BPF VirtualNutrition.
Built into the system.
15 research-backed 7-day diet plan templates, macro targets linked to every BPF guide and program, daily food tracking, and contextual nutrition tips — all inside the client's app. Ken assigns the plan. The app delivers the structure.
How the nutrition
system works.
Macro Targets
Ken sets calorie and macro targets from any of 18 evidence-based presets — matched to the client's program, goal, and check-in data. Targets appear instantly in the client's macro tracker. Presets cover: fat loss, muscle building, body recomposition, hormone optimization, joint health, sleep and recovery, PCOS, menopause, and all four BPF guide protocols.
Diet Plan Templates
15 complete 7-day meal plans built into the app. One tap loads the full plan with all meals, exact macros, food timing, and a coach note per meal explaining the evidence behind that food choice. Plans cover every major dietary scenario relevant to adults over 40 — based on the 2025 US News Best Diets rankings, ADA guidelines, Rush University MIND trial, and PCOS clinical research.
Daily Tracking
The macro tracker pre-loads the most common BPF foods for quick one-tap logging. Guide nutrition tips appear contextually based on which plan is active. After check-ins, Ken can switch the active plan template, update macro targets, or add coaching notes — all of which update in the client's tracker automatically.
Every major scenario.
research-backed.
Every plan is a full 7-day week with complete meals, exact macros, timing, and a per-meal coach note citing the evidence behind that specific food choice. Not generic templates — built for adults over 40.
🫒 Mediterranean
#1 US News 2025. Heart health and longevity. Olive oil, fish, legumes, whole grains. 2,000 cal · 130g protein
🥑 Ketogenic
Under 50g net carbs. Insulin resistance, blood sugar control, rapid fat loss. 1,950 cal · 155g protein
❤️ DASH
#1 heart-healthy. Reduces systolic BP 8–14 mmHg. Low sodium, high potassium. 2,000 cal · 140g protein
🌸 Menopause
Phytoestrogens daily, 25–30g protein/meal. Reduces hot flashes, protects bone. 1,750 cal · 145g protein
⚖️ Body Recomp
195g protein with carb cycling. Build muscle and lose fat simultaneously. 2,050 cal avg
🩸 Pre-Diabetic
Low GI, 30–35g fiber/day. Reverses prediabetes in 60–70% of cases at 12 weeks. 1,750 cal · 145g protein
🌿 Plant-Based HP
Flexitarian high-protein. Addresses leucine gap for muscle building after 40. 2,000 cal · 155g protein
🥩 Carnivore
All animal foods. Zero plants. Strong satiety and appetite control. Medical monitoring required. 2,100 cal
🧠 MIND Diet
Mediterranean-DASH hybrid. 35–53% Alzheimer's risk reduction (10-year trial). 1,950 cal · 120g protein
🌺 PCOS Support
Insulin-focused, zinc-rich, spearmint tea daily. Restores regular cycles in majority of cases. 1,700 cal
🔥 Kill the Belly Fat
16:8 insulin protocol linked to BPF guide. 2 interactive workouts included in app. 1,900 cal · 155g protein
🦵 Move Without Pain
Anti-inflammatory, collagen-rich. From the BPF mobility guide. 3 workouts in app. 2,000 cal · 160g protein
🌙 Sleep Like an Athlete
Timed recovery nutrition. From the BPF sleep guide. 2 workouts in app. 2,100 cal · 165g protein
⚡ Fuel Your Fire
Testosterone nutrition — men and women. From the BPF hormone guide. 2,400 cal · 180g protein
💪 Strong After 40
Carb cycling for lean muscle. From the Strong After 40 program. 2,300 cal · 185g protein
How it works
in coaching.
- Ken reviews goal and check-in data — assigns macro targets and a matching diet plan template.
- Client opens the app, taps the plan — full 7-day meals load instantly with timing, foods, and macros.
- Client tracks daily food with pre-loaded BPF foods and one-tap quick-add. Guide nutrition tips appear contextually.
- After each check-in, Ken adjusts targets or switches templates based on what's actually working.
Free app vs paid hub
The free app has all 15 diet plan templates, macro tracker, and nutrition guides available to everyone. The Coaching Hub adds Ken reviewing your specific data, assigning the right plan for your situation, and adjusting it based on real check-in results — not guesswork.