Daily fuel
Your Meal Plan
Protein-first. Simple meals. Your goal.
Patrick’s plan
My Gemini-assisted example. Supplied nutrition estimates, not verified targets.
Calories / supplied total
~1,950–2,650 kcal
Protein / supplied total
~145–180 g
The supplied meal ranges sum to these totals, roughly 2,000–2,700 kcal. Coffee and optional extras can increase them. Portions and brands are not yet weighed or verified.
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Milk + one sugar: ~35–50 kcal per cup. Count every cup, morning or afternoon.
01
A protein-first start.
~500–650 kcal
~50–60g protein
1.5–2 coffee mugs of oats, cooked thick. Stir in 2 scoops of protein after heating; finish with a proper tablespoon of peanut butter.
02
Workday food. Minimal friction.
~500–650 kcal
~20–30g protein
One 400g tin of chickpeas, mixed beans or lentils, rinsed and seasoned with soy sauce and spices. A generous handful of peanuts on the side.
03
Leave room for something sweet.
~150–250 kcal
Low protein
A few cookies, sweets, or 3–4 squares of chocolate. Afternoon coffee with milk and one sugar: approximately 35–50 kcal per cup; count it in your day.
04
A generous plate of vegetables and pulses.
~500–700 kcal
~25–35g protein
A large plate of fresh or frozen vegetables with 1.5–2 cans of beans or lentils. Cook down with smoked paprika, cumin and stock or soy sauce. Finish with a fresh orange.
05
Dessert with a protein anchor.
~300–400 kcal
~50–55g protein
2 large scoops of protein powder and a generous half-tablespoon of peanut butter. Whip with a splash of water, low-fat cottage cheese or Greek yogurt until thick.
