Stop guessing your calories and protein. Start following a system that shows its work.
Follow it for 30 days and watch everything change: your energy, your body, your relationship with food. For good.
Secure checkout via Stripe · Instant digital access · 256-page PDF, yours to keep
Everything you need to stop guessing
A complete, structured system, not a stack of random recipes.
Your Real Calorie Numbers
The Mifflin-St Jeor formula walked through step by step, with worked examples, so you calculate your own maintenance and target numbers instead of guessing.
A Protein Target That Fits You
A full body-weight-based protein table plus the reasoning behind it, so you know not just a number but why it's your number.
Three Ways to Build a Plate
Hand-portion, plate-method, and precise-measuring approaches, ranked fastest to most precise, so you can match the method to the moment.
80 Complete Recipes
Every recipe calculated ingredient by ingredient for calories, protein, carbs, fat, and fiber, organized across Breakfast, Lunch, Dinner, and Snacks.
5 Full 7-Day Meal Plans
Worked examples for weight loss and maintenance, built entirely from the book's own recipes, so you can see the system in action before building your own.
8 Reusable Tracking Templates
Blank calorie, protein, water, steps, workout, weight, waist, and weekly-reflection trackers: printable pages you'll use every week.
A 13-Point Troubleshooting Checklist
For the weeks your trend doesn't move the way you expected, a structured way to work out why, instead of guessing.
Quick-Reference Guide
Every formula, multiplier, and target number in the book collected on a few pages, so you're not hunting back through chapters.
See the actual pages
A preview of the real layout: click any page to see it larger.
A real cookbook, calculated to the gram
Every recipe in the book lists calories and protein: here are six, across categories.
Greek Yogurt Power Bowl with Berries & Honey
Grilled Chicken & Veggie Power Bowl
Lean Beef & Vegetable Stir-Fry
Baked Lemon Garlic Salmon
Lentil & Vegetable Curry
High-Protein Trail Mix
A structured system, not a recipe dump
Every plan is built entirely from the book's own recipes: here's Day 1 of one of them.
Plan A: Weight-Loss Example
A moderate deficit built around lean proteins, vegetables, and controlled portions of carbohydrate.
What you're actually getting
Product specifics, not testimonials we can't verify, just the real contents.
- ✓ The complete 256-page digital guide (PDF)
- ✓ 80 recipes with full calorie & protein data
- ✓ 5 full 7-day meal plans
- ✓ Step-by-step calorie & protein calculators
- ✓ 8 printable tracking templates
- ✓ Lifetime access: redownload any time
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Get your calorie and protein numbers sorted today
256 pages, 80 recipes, 5 meal plans: one download.
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