{"title":"Ebooks \u0026 Guides","description":"\u003cp\u003eScience-backed digital guides to help you eat smarter, move better, and reach your goals.\u003c\/p\u003e","products":[{"product_id":"how-to-build-your-own-diet-plan","title":"How to Build Your Own Diet Plan Without a Nutritionist","description":"\u003cdiv style=\"font-family: Georgia,serif; color: #1a1a1a; max-width: 680px;\"\u003e\n\u003cp style=\"font-size: 17px; line-height: 1.7; margin-bottom: 24px;\"\u003eYou do not need a nutritionist to eat well and reach your goals. \u003cstrong\u003eHow to Build Your Own Diet Plan Without a Nutritionist\u003c\/strong\u003e gives you the exact science-backed framework to create a personalized nutrition plan around your life, your budget, and the food you actually enjoy.\u003c\/p\u003e\n\u003ch2 style=\"font-size: 20px; color: #1b3d2f; border-bottom: 2px solid #C8A96E; padding-bottom: 10px; margin-bottom: 20px;\"\u003eWhat You Will Learn\u003c\/h2\u003e\n\u003cul style=\"list-style: none; padding: 0; margin-bottom: 32px;\"\u003e\n\u003cli style=\"padding: 12px 0; border-bottom: 1px solid #EEE;\"\u003e\n\u003cspan style=\"color: #c8a96e; font-weight: bold;\"\u003e+\u003c\/span\u003e The core nutrition principles that govern fat loss, muscle gain, and lasting health\u003c\/li\u003e\n\u003cli style=\"padding: 12px 0; border-bottom: 1px solid #EEE;\"\u003e\n\u003cspan style=\"color: #c8a96e; font-weight: bold;\"\u003e+\u003c\/span\u003e How to calculate your exact daily calorie needs and set your macro targets\u003c\/li\u003e\n\u003cli style=\"padding: 12px 0; border-bottom: 1px solid #EEE;\"\u003e\n\u003cspan style=\"color: #c8a96e; font-weight: bold;\"\u003e+\u003c\/span\u003e How to build meals that hit your targets - with flexibility and foods you enjoy\u003c\/li\u003e\n\u003cli style=\"padding: 12px 0; border-bottom: 1px solid #EEE;\"\u003e\n\u003cspan style=\"color: #c8a96e; font-weight: bold;\"\u003e+\u003c\/span\u003e 3 complete sample meal plans: fat loss, muscle gain, and maintenance\u003c\/li\u003e\n\u003cli style=\"padding: 12px 0; border-bottom: 1px solid #EEE;\"\u003e\n\u003cspan style=\"color: #c8a96e; font-weight: bold;\"\u003e+\u003c\/span\u003e A simple tracking and weekly review system to keep you progressing\u003c\/li\u003e\n\u003cli style=\"padding: 12px 0;\"\u003e\n\u003cspan style=\"color: #c8a96e; font-weight: bold;\"\u003e+\u003c\/span\u003e The 7 most common diet mistakes - and how to avoid every one\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 style=\"font-size: 20px; color: #1b3d2f; border-bottom: 2px solid #C8A96E; padding-bottom: 10px; margin-bottom: 20px;\"\u003eWhat Is Inside\u003c\/h2\u003e\n\u003cp style=\"font-size: 15px; line-height: 1.7; color: #444; margin-bottom: 16px;\"\u003e27 pages. 7 chapters. Structured from first principles to your first full meal plan.\u003c\/p\u003e\n\u003cul style=\"list-style: none; padding: 0; margin-bottom: 32px;\"\u003e\n\u003cli style=\"padding: 8px 0; border-bottom: 1px solid #EEE; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 1 - The Nutrition Foundation\u003c\/li\u003e\n\u003cli style=\"padding: 8px 0; border-bottom: 1px solid #EEE; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 2 - Set Your Goal\u003c\/li\u003e\n\u003cli style=\"padding: 8px 0; border-bottom: 1px solid #EEE; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 3 - Calculate Your Calories \u0026amp; Macros\u003c\/li\u003e\n\u003cli style=\"padding: 8px 0; border-bottom: 1px solid #EEE; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 4 - Build Your Meals\u003c\/li\u003e\n\u003cli style=\"padding: 8px 0; border-bottom: 1px solid #EEE; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 5 - Sample Meal Plans (Fat Loss, Muscle Gain, Maintenance)\u003c\/li\u003e\n\u003cli style=\"padding: 8px 0; border-bottom: 1px solid #EEE; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 6 - Track, Adjust \u0026amp; Stay Consistent\u003c\/li\u003e\n\u003cli style=\"padding: 8px 0; font-size: 14px; color: #555;\"\u003e\n\u003cspan style=\"color: #c8a96e;\"\u003e✓\u003c\/span\u003e Chapter 7 - The 7 Deadly Diet Mistakes\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cdiv style=\"background: #F7F4EF; border-left: 4px solid #C8A96E; padding: 18px 24px; margin-bottom: 24px;\"\u003e\n\u003cp style=\"font-size: 14px; color: #555; margin: 0; line-height: 1.6;\"\u003e\u003cstrong style=\"color: #1b3d2f;\"\u003eFormat:\u003c\/strong\u003e PDF - instant download, works on any device. No app, no login, no subscription. Yours forever.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp style=\"background: #1B3D2F; color: #fff; padding: 16px 20px; border-radius: 4px; margin-top: 24px; font-family: Arial,sans-serif; font-size: 15px; text-align: center;\"\u003e\u003cstrong style=\"color: #c8a96e;\"\u003eAfter purchase:\u003c\/strong\u003e Download your PDF at \u003ca href=\"https:\/\/elvarafit.com\/pages\/download\" style=\"color: #c8a96e; font-weight: bold;\"\u003eelvarafit.com\/pages\/download\u003c\/a\u003e\u003c\/p\u003e","brand":"Elvara","offers":[{"title":"Default Title","offer_id":57568474562895,"sku":"ELVARA-EBOOK-001","price":19.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1012\/9542\/3823\/files\/elvara_ebook_cover.svg?v=1777179016"}],"url":"https:\/\/www.elvarafit.com\/collections\/ebooks-guides.oembed","provider":"ElvaraFit","version":"1.0","type":"link"}