Fuel
Protein first. Track honestly. Keep living.
A practical approach to food that works at home, at restaurants, and on imperfect days.
200 grams of protein. Almost every day.
I don’t diet. I hit a number, then I live my life.
Every meal gets logged—protein first, calories after, whole foods over processed ones.
Some days that means eggs, whey, cottage cheese, fruit, beans, and lean meat at home. Some days it means eating out with my family and adjusting the rest of the day around it.
What does not count is deciding the day is ruined and quitting on it.
A real logged day2,464 kcal
- 3 boiled eggs, banana, honey385 cal · 20g protein
- Whey isolate + banana380 cal · 61g protein
- Roasted edamame + dates250 cal · 14g protein
- Black beans + kimchi237 cal · 16g protein
- Dinner out, adjusted~495 cal · ~35g protein
- Cottage cheese, yogurt, fruit~717 cal · ~56g protein
202.6gProtein
48.5gFiber
3.59LWater
The pattern matters
This is one real day—not your prescription.
Individual needs vary. Use qualified medical and nutrition guidance when health conditions or medications affect how you should eat.