🥚 Breakfast (~40–45 g protein)

Savory egg + dairy plate

  • 3 whole eggs → ~18 g protein
  • 1 cup cottage cheese → ~25 g protein
  • Sautéed zucchini or broccoli or kale or sweet potatoes cooked in butter or ghee
  • ½–1 avocado
  • Optional: piece of fruit

Protein total: ~43 g

Notes: This is a high-satiety, blood sugar–stabilizing breakfast. The combination of whole eggs + dairy gives a complete amino acid profile and long-lasting fullness.

🍗 Lunch (~40–45 g protein)

Chicken bowl

  • 5–6 oz roasted chicken thigh or breast → ~35–40 g protein
  • Mixed greens or roasted vegetables
  • Olive oil and lemon or lime juice plus high quality salt
  • Add pumpkin seeds or feta if desired

Protein total: ~40–45 g

Notes: This is your metabolic “anchor meal” of the day. The fat + fiber slows digestion and supports hormone signaling.

🥛 Snack (~20–25 g protein)

Simple real-food snack

Choose one:

  • 1 cup whole milk yogurt → ~20 g protein
    • drizzle of honey or berries optional
  • or 3 oz cheese plus raw honey

Protein total: ~20–25 g

Notes: This prevents the common afternoon crash and stabilizes cortisol-driven cravings.

🐟 Dinner (~40–45 g protein)

Salmon + vegetable plate

  • 6 oz wild salmon → ~38–42 g protein
  • Roasted vegetables (broccoli, carrots, zucchini, etc.)
  • Butter, ghee, or olive oil generously added
  • Optional: small serving of rice or potatoes if active/hungry

Protein total: ~40–45 g