What I eat in a day
140g of protein without cooking twice.
This is my actual day, not a photoshoot day. Hour by hour, with the protein grams on everything.
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7:00am: Morning shake (24g)
Non negotiable. Vanilla protein shake with almond milk, every single morning before anything else happens. This is the anchor the whole day hangs on.
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9:30am: Greek yogurt (20g)
Chobani 20g, lactose free, zero added sugar. Eaten standing in the kitchen while the day starts. Nobody is plating this beautifully.
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12:00pm: Lunch-ish graze (25g)
Bean and cheese burrito plus a handful of almonds. Or chickpea chicken salad if I made it. Lunch is whatever has protein and is within reach.
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3:00pm: The wall snack (14g)
String cheese and a cottage cheese cup. This is the hour that used to end in a drive-thru. Protein fixed it.
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6:00pm: Dinner (30g)
I cook three different dinners in this house, so mine is the simple one: my pan from the Suvie with whatever protein is going, plus whatever vegetable survived the week.
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8:30pm: Evening graze (20g)
Hard-boiled eggs, cheese and olives, or another yogurt. Nighttime snacking did not go away, it just got protein.
Protein grams are estimates based on my usual brands and portions. Your numbers will differ, and that is fine.
The pattern
Notice what is missing
No perfect meals. No Sunday prep marathon. No second cooking shift. Just protein showing up every couple of hours, on purpose.
That is the whole system, and it is written out for you in the free cheat sheet: the staples, the math, the 3 rules, and the starter grocery list.
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