The Plan
Same 5 meals every day · ~2,940 cal · 271g protein · 1-hour daily walk
Today's 5 Meals
Meal 1 · Breakfast
Sourdough & Eggs
3 whole eggs + 1 cup egg whites, scrambled · 2 thick slices toasted sourdough
560 cal46g protein17g fat
Meal 2 · Mid-Morning
Berry Protein Bridge
1.5 cups nonfat Greek yogurt · ½ cup blueberries · stevia
240 cal35g protein1g fat
Meal 3 · Lunch
Loaded Chicken, Egg & Black Bean Salad
8 oz grilled chicken · greens · 2 hard-boiled eggs · ½ can black beans · light vinaigrette
680 cal73g protein17g fat
Meal 4 · Dinner
King-Size Steak & Potatoes
11 oz top sirloin in olive oil · 16 oz air-fried potato wedges
945 cal75g protein33g fat
Meal 5 · Dessert
Honey-Berry Almond Ninja Creami 🍦
Greek yogurt + honey + berries, spun on Lite Ice Cream · topped with 1 oz almonds
516 cal42g protein15g fat
Daily Totals
~2,940 cal
~271g protein
~83g fat
Targets: 3,000 cal · 265g protein · 83g fat ✅
Playbooks
🚢 Cruise Playbook
Jun 25 – Jul 26 · The 6 rules for holding weight through 31 days at sea.
💉 GLP-1 Playbook
Starts ~August · Protein floor, meal-shrink order, and muscle protection on semaglutide.
Daily Routine
- Weigh in (morning, before food) → log it
- Eat Meals 1–5
- Walk 1 hour
- Freeze tomorrow's Creami pint