Build your best body in 2026 with complete nutrition delivered daily
Fuel your fitness goals with real food. 160-180g of protein daily to build muscle, recover faster, and perform at your peak, without meal prep or guesswork.
Flexitarian • High Protein • Organic Ingredients • Zero Meal Prep
WHY THIS PROGRAM IS FOR YOU?
If you're serious about results but struggling with nutrition
- You're training hard but not seeing the muscle gains you want
- You're tired of eating the same bland chicken and rice every day
- You don't have time to meal prep 135g+ protein daily
- You want clean, organic fuel, not processed protein bars and shakes
You know nutrition is 80% of results. But between work, training, and life, who has time to meal prep high-protein meals every single day? Build & Strengthen is a complete daily nutrition system designed to fuel muscle growth, support recovery, and optimize performance, delivered fresh to your door.
Join 100+ Lisbon-based fitness enthusiasts who are building their best bodies
“After years of eating the same boring high-protein meals, I finally found something that tastes amazing AND fuels my training. The variety keeps me excited about eating, and the results speak for themselves. Organic ingredients, balanced meals, and enough fuel to actually build muscle. Four weeks in and I'm the strongest I've ever been.
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“As a busy professional and a demanding schedule, finding time for high-quality nutrition was always a bottleneck. Nourish & Nosh has completely streamlined my daily routine. Since starting, I’ve noticed a significant difference in my focus during the afternoon, no ‘sugar crash’ or heavy feeling, just sustained mental clarity. The protein content is perfect for fueling my training and recovery.
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“I wanted a detox program that was both effective and easy to follow. Nourish & Nosh delivered exactly that. I felt a noticeable improvement in digestion, energy, and overall well-being. The meals were satisfying, well-balanced, and packed with nutrients, making it simple to stay on track without feeling deprived.
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Your complete daily nutrition system
A flexible weekly subscription, with 3 to 5 delivery days to support your routine.
This New Year offer end 15th of January: 15% off + €95 Reset Kit included with subscription.
No commitment, pause or cancel anytime.
What's included
Full day meal plan, including 2 main courses with 125g extra animal protein each, 1 High-Protein breakfast and protein snacks.
How the meals are crafted
Flexitarian Gluten- and lactose-free and Low FODMAP meals with high quality whole foods, balanced macros and 135-165g protein daily for muscle growth and recovery.
How you'll feel after 1st week
Stronger recovery, more consistent energy, better performance in training, and knowing your nutrition is dialed in.
"After years of eating the same boring high-protein meals, I finally found something that tastes amazing AND fuels my training"
Maxime H.
FAQ
What is Build & Strengthen Program?
Build & Strengthen is a high-protein, flexitarian weekly meal subscription designed specifically for men who train seriously and want to build muscle, improve performance, and optimize body composition.
Unlike generic meal delivery services, every meal is crafted with athletic performance in mind, 135-165g of daily protein from quality sources, balanced macros, and organic ingredients.
Who is this program for?
Build & Strengthen is ideal if you:
- Train 4-6 days per week and want results that match your effort
- Struggle to hit 150g+ protein daily consistently
- Are tired of bland meal prep or processed protein supplements
- Want to build lean muscle or improve athletic performance
- Value quality ingredients and proper nutrition
- Don't have time to cook high-protein meals daily
- Are serious about your fitness goals
If you're ready to train AND eat like an athlete, this program is for you.
What kind of food will I be eating?
All meals are gluten- and lactose-free and Low FODMAP–aligned.
- Lunch (1.5 portion / 540 g)
125 g fish or lean meat - Dinner (1.5 portion / 540 g)
125 g fish or lean meat - Digestive Teas
- 5 Protein Balls (Pumpkin Seed Protein)
- 1 High-Protein Overnight Oats
Main meals include:
90 g gluten-free grains · 150 g vegetables · 75 g leafy greens · 75 g tempeh/tofu · + 125 g fish or meat
How much protein will I actually get?
Daily total average (Lunch + Dinner + Overnight Oats + Protein Balls):
- Per Day (Average)AmountEnergy: ~2,100–2,150 kcal
- Protein: ~145–165g Fat~70–80g
- Carbohydrates: ~200–210g
A complete sports nutrition day delivering 135–165g of protein, designed to support training, recovery, and digestion, without heavy carbs or inflammatory ingredients.
Is this enough food for someone who trains hard?
Yes. Our program is designed for active men training 4-6 days per week. The meals provide:
- Adequate protein for muscle growth and recovery
- Sufficient carbohydrates to fuel training
- Healthy fats for hormone production and satiety
- Approximately 2,400-2,800 calories per day (with breakfast)
If you need more volume, you can easily add extra portions or snacks from our À La Carte menu.
I'm vegetarian/vegan. Can I do this program?
Build & Strengthen is designed as a flexitarian program with a focus on quality animal proteins for optimal muscle-building.
If you're vegetarian or vegan contact via hello@nandn.pt to discuss customization options.
Can I customize my meals?
The Build & Strengthen program follows a set weekly menu designed by our chef for optimal performance nutrition. However:
- You can select 4 to 5 delivery days per week
- You can supplement with items from our À La Carte menu
- If you have severe allergies, please contact us via hello@nandn.pt before subscribing
What's included in the program?
Each delivery day includes:
- Breakfast (optional): Overnight Oats or Rice Pudding
- Lunch: Balanced flexitarian meal with quality protein
- Protein Shake: Premium Iswari plant-based shake
- Protein Ball: House-made energizing snack
- Dinner: Hearty recovery meal with high protein
All meals are freshly prepared and delivered directly to your door.
Extra: In your first 4 weeks, you'll receive our €95 Performance Kit with recovery teas, wellness tools, and bonuses to support your journey.
How does the subscription work?
Our programs run on a weekly subscription, charged once per week based on the number of delivery days you choose. You’re always in control — you can pause, skip or cancel anytime directly from your account, with no long-term commitment.
Do I need to cook or prepare anything?
All meals are cooked fresh every day in our kitchen and delivered directly to your door. We don’t batch-cook or freeze meals — freshness and quality are part of how we support digestion, flavour and consistency.
Where do you deliver?
We deliver fresh meals to Lisboa, Cascais, Sintra, Caparica and Aroeira. All deliveries are made between 11:30am and 1:30pm.
What are Nourish & Nosh’s core values?
We believe food should support health, not create stress.
Our approach is rooted in real, seasonal ingredients, thoughtful cooking and consistency over restriction. Every program is designed to support digestion, energy and everyday routines in a way that fits real life.
Our food philosophy is built on three pillars:
- Purity: 100% organic, local ingredients prepared fresh every day.
- Craftsmanship: every meal is chef-made with care, creativity, and balance.
- Integrity: transparency, sustainability, and respect for your body and the planet.