March 11 2024

#	Meal	Calories (kcal)	Fats (g)	Carbs (g)	Protein (g)	Potassium (mg)	Magnesium (mg)	Iron (mg)
1	Skyr, Whey Protein, Banana	375	1.3	39.0	53.3	982	67	1.0
2	Chicken, White Beans, Broccoli	432	3.9	56.0	46.7	1796	128	5.3
3	Cannellini Beans, Chicken, Kale, Salmon	590	14.8	52.3	64.5	1960	157	5.9

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Screen pass Check Downs.

• Are you feeling overwhelmed and confused? Feel like ordering that pizza?
• I will provide you with exit hatches. With safe check downs.

• First — breathe. Think before eating. Appreciate the food
• Cherish the process.

Foods

Light / Breakfast types

• Take half tub of Greek Yoghurt, add 1 scoop of Whey. 90 grams of protein! (so it’s fine to eat a lot)

Normal meals

• Half pound of chicken and half pound of potato: 60 grams protein
• Low carb tortilla with some chicken in toaster
• Konjac rice and tuna
• Use potatoes more

< Maximize >

• Turkey, Chicken
• Potato
• Turkey Pepperoni
• Low fat cheese

> Limitations <

• Rice and bread
• Sugar, sweets
• Avoid fatty meats like beef. (Eat chicken or Turkey)

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Macro Target

Food tooling

• Oven -> you can cook from frozen
• Air fryer
• Packaged

Philosophy:

• This will be the hardest thing you will ever do. It’s just for one year. Maintain a streak of 1900s.
• It will be hard. You will want to give up. I understand. But get through it.
• Keep carbs and sugar low
• Diet is everything
• Keep the streak. 1900.
• Fasting can be used tactically. Mental refreshes
• Fasting can help. But keep your diet clean
• Vitamin supplementation: Magnesium, K, D3. Keep arteries flexible. Fish oil
• Clean carbs, no processed foods for ONE YEAR

https://old.reddit.com/r/Frugal/comments/wc4nlz/any_free_meal_plan_generator_sitesapps/

https://www.eatthismuch.com/

Goal: 1900 calories per day average.

Example Days

* lower the carbs focus on glucose
	35 to 70
	now, the food has to fix my potential issues
	remember hanks, kevin hart, etc
	ban alcohol
	low cal no sugar carrots
	foods low in Isoleucine