Are MyMacroGo's Survival Guides free?
Yes. Every survival guide is free to read, with no account required.
Survival guides
How to hit your macros in the real world.
MyMacroGo's Survival Guides are free, practical nutrition guides for hitting your macros in the real world — eating out, meal deals, nights out, motorway stops and the high street. Each guide tells you exactly what to order, and why, using real food from real UK places. No calorie-counting guilt, no “bad foods” — just clear guidance you can act on before you order.
Unlike generic diet advice, every guide is built around named UK chains and real situations — so you get specific, high-protein picks you can actually find, not vague rules.
What are MyMacroGo's Survival Guides?
The Survival Guides are a free library of short, practical nutrition articles from MyMacroGo. Each one answers a real-world eating question — what to order at a specific restaurant, how to build the highest-protein meal deal, or whether a common diet belief is actually true — in a few minutes of reading. They follow the MyMacroGo principle of guidance, not judgment: we give you the facts and the best pick, then trust you to decide.
Featured
Eating Out
The Ultimate High Street Survival Guide
The High Street Survival Guide shows you how to find high-protein meals, better meal deals and macro-friendly choices across major UK chains — including Greggs, Tesco, Costa, Subway and McDonald's. It's the fastest way to walk into almost any high street and know what to grab.
Read guide
All guides
Meal Deals
The Tesco Meal Deal Matrix: Highest Protein Combos for £3.90
The highest-protein combinations you can build from a standard Tesco Meal Deal, ranked — so you can grab lunch for £3.90 and still hit your protein target.
4 min read
Nights Out
Beer, Gin & Wine: The Truth About Alcohol Calories
A plain-English breakdown of how many calories are really in beer, gin and wine — so you can plan a night out without derailing your week.
4 min read
Eating Out
The Bodybuilder's Order at Nando's (That Still Tastes Good)
A high-protein Nando's order, built around grilled chicken and the right sides, that fits most macro goals and still tastes good.
4 min read
Protein
How Much Protein Do You Actually Need? (Less Than You Think)
For most people, daily protein needs are lower than the fitness industry suggests. This guide explains the evidence-based range based on your bodyweight and goals.
5 min read
On The Road
Motorway Macros: Top Picks from Welcome Break & Moto at 2 AM
The best high-protein, macro-friendly choices at UK motorway services like Welcome Break and Moto — including late-night options.
5 min read
Eating Out
Spoons Survival Guide: Navigating Curry Club & Burger Night
How to order well at Wetherspoons — including Curry Club and Burger Night — and keep your meal aligned with your goals.
5 min read
Mindset
The Dopamine Menu: Why Your Brain Craves Sugar & How to Hack It
Why your brain craves sugar, and practical ways to satisfy the craving without blowing your day.
4 min read
Budget Hacks
The Meal Deal Mastery Guide: 30g of Protein for £3.50
How to build a meal deal with around 30g of protein for about £3.50 — the core skill for cheap, high-protein lunches.
5 min read
Mindset
The 80/20 Rule: How to Eat Pizza and Still Lose Fat
How the 80/20 approach lets you include foods like pizza and still lose fat, by focusing on overall consistency rather than perfection.
4 min read
Mindset
Why 'Starvation Mode' Isn't Ruining Your Metabolism
“Starvation mode” is widely misunderstood. This guide explains what actually happens to your metabolism when you eat less — without the myths.
3 min read
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Frequently asked questions
Who are the Survival Guides for?
They're for anyone trying to eat well in real life — busy people eating on the high street, grabbing meal deals, eating out, drinking on a night out, or travelling. You don't need to be a gym-goer to use them.
What is the highest-protein Tesco meal deal?
Our Tesco Meal Deal Matrix ranks the highest-protein combinations you can build for the standard £3.90 price, so you can choose a high-protein lunch in seconds.
What should I order at Nando's to hit my protein goals?
Our Nando's guide lays out a high-protein order built around grilled chicken and well-chosen sides that fits most macro goals and still tastes good.
How much protein do I actually need per day?
For most people it's less than the fitness industry implies. Our protein guide explains the evidence-based range based on your bodyweight and goals, so you can set a realistic target.
Can I drink alcohol and still hit my macros?
Yes. Our alcohol guide breaks down the calories in beer, gin and wine so you can plan a night out and keep the rest of your week on track.
Does eating less put your body into “starvation mode”?
“Starvation mode” is widely misunderstood. Our guide explains what genuinely happens to your metabolism when you eat less, separating the real effects from the myths.
About MyMacroGo
MyMacroGo is a UK nutrition-guidance app — not a calorie counter — that helps people hit their goals in the real world: eating out, grabbing lunch and living busy lives. You can find macro-friendly meals nearby, scan a plate to estimate its macros, build meal deals that fit your targets and ask an AI nutrition coach what to order. The guiding principle is simple: guidance, not judgment.