Put it together

Using my weekly menus with your numbers

Every recipe lists its calories, protein and fiber. That's all you need to build a day that fits you.

You are not following a rigid meal plan. You're mixing and matching meals you already like until the day adds up to your range. Same menu, four different people, four different totals.

Try it

Build a day

Type the numbers straight off the recipe cards.

Breakfast

Lunch

Dinner

Snack / Sweet Treat

Daily total

—

calories

—

protein

—

fiber

Save your calorie range in Week 2 to compare against it here.

If your protein target is 130g, getting 30–40g at breakfast makes the rest of the day almost effortless. Leaving it all to dinner is how people end up short.