Fuel Your Body. Simplify Your Nutrition.
Achieve Real Results.

Two downloadable PDF guides to master daily healthy eating and performance fueling. Instant access, beginner-friendly, designed by Stefi Guerreiro (OYS APP Founder & Head Coach).

Which one is for me?

Performance Fueling
Sale
Performance Fueling
$9.90 $19.90

Optimize your workouts with the right fueling strategy. Learn how to eat before, during, and after training to sustain energy, avoid crashes, and recover stronger. A must-have for athletes and dedicated trainees.

BUSY GIRL - Meal Guide 101
Sale
BUSY GIRL - Meal Guide 101
$19.90 $29.90

Build healthy habits without overcomplicating your routine. This guide shows you how to prepare quick, balanced meals and keep your nutrition consistent week after week. Perfect for anyone starting their wellness journey.

  • A jar filled with layers of fresh strawberries, blackberries, blueberries, granola, and yogurt, topped with a sprig of mint.

    Energizing Breakfasts

    Start your day with quick, nutrient-packed meals that keep you full and focused.

  • A bowl of quinoa topped with grilled chicken slices, sliced avocado, black beans with corn, drizzled with white sauce, with a side of greens in the background.

    Balanced Bowls

    Perfectly portioned meals combining protein, carbs, and healthy fats for all-day energy.

  • A ceramic bowl filled with cottage cheese topped with fresh strawberries, raspberries, blueberries, sliced almonds, and almonds, drizzled with honey.

    Protein-Packed Snacks

    High-protein options that satisfy cravings and keep your nutrition on track.

  • A bowl of cooked white rice topped with a grilled salmon fillet, lemon slices, and roasted asparagus spears.

    Performance Plates

    Fuel your training with meals designed to support strength, recovery, and performance.

  • A bowl of cooked fusilli pasta with tomato sauce, grated cheese, and fresh basil leaves, with a fork resting on the side of the bowl.

    Smart Carbs

    Learn how to use carbs strategically to energize your body and improve results.

Quick comparison

Meal Guide 101 is your go-to resource for building a healthy eating routine without overcomplicating your day. With hand-portion guides, balanced plate templates, and practical meal-prep strategies, it helps you save time, eat better, and stay consistent—even with a busy schedule.

Performance Fueling is designed for anyone who wants to perform at their best during training or races. Learn exactly what to eat before, during, and after exercise, how to manage carb loading, and the right hydration strategies to avoid crashes and speed up recovery.

 FAQs

  • Meal Guide 101 is designed for beginners and busy people who want structure. Performance Fueling is built for athletes and anyone training consistently who wants better energy and recovery.

  • No. These are standalone PDFs, but they pair perfectly with OYSAPP programs if you want to take your training to the next level.

  • Yes. Both guides include food lists, templates, and examples, but they are flexible so you can adapt them to your own tastes and lifestyle.

  • That depends on your consistency. Most people start feeling more energy and organization within the first week of applying the strategies.