The Hourglass Figure–Friendly Recipe Guide

By Aubri Dawn

This is not a “healthy recipe PDF.”

This is a strategic nutrition guide built for women who want to build shape, tighten their waist, and fuel their body with intention.

Every recipe inside this ebook was designed with the hourglass structure in mind:

• High-protein meals to build glutes and shoulders

• Controlled fats to keep the waist tight

• Smart carbs to support training and hormone balance

• Ingredient swaps to reduce inflammation and bloat

• Macro-friendly portions without obsessive tracking

If you are tired of guessing…

If you are tired of Pinterest “healthy” meals that don’t actually move your physique forward…

If you want food that supports muscle tone without sacrificing flavor…

This is for you.

Inside You’ll Get:

✔ Macro-supported recipes

✔ Simple grocery lists

✔ Ingredient substitutions

✔ Meal prep guidance

✔ Hourglass-focused nutrition education

✔ Blood-sugar friendly swaps

✔ Gluten-free & dairy-free modification options

These are the exact meal styles I use for myself and my clients when we’re building muscle while tightening the waistline.

This guide is for:

– Women building shape

– Women cutting without losing curves

– Lifestyle clients who want structure

– Future competitors

– Women who want to look strong, not skinny

No extreme restriction.

No starvation.

No “eat less and pray.”

Just intentional structure.

Food should support your physique goals — not fight them.

This is how you eat with purpose.

Welcome to Hourglass Nutrition.

— Aubri Dawn