Protein Support Options

These options support protein intake and hunger control when needed.

Whey Protein Shake

1 scoop Per4m Whey + water / unsweetened almond milk

  • Calories: ~120 kcal

  • Protein: ~24 g

  • Carbs: ~3 g

  • Fats: ~2 g

Use when: you need fast protein with minimal digestion stress.

Greek Yogurt Bowl

200 g 0% fat Greek yogurt

  • Calories: ~110 kcal

  • Protein: ~20 g

  • Carbs: ~7 g

  • Fats: ~0 g

Use when: hunger is high and you want volume without calories.

Cottage Cheese

250 g low-fat cottage cheese

  • Calories: ~200 kcal

  • Protein: ~28 g

  • Carbs: ~6 g

  • Fats: ~3 g

Use when: you want slow digestion, especially in the evening.

Casein Protein

1 scoop casein + water / almond milk

  • Calories: ~101 kcal

  • Protein: ~23 g

  • Carbs: ~0.7 g

  • Fats: ~1 g

Use when: late evening or before bed to support overnight recovery.

Lean Meat Snack

100–120 g cooked chicken

  • Calories: ~140 kcal

  • Protein: ~26 g

  • Carbs: 0 g

  • Fats: ~2 g

Use when: you want whole-food protein with zero carbs.

Breakfast Choices

Start your day with a structured, high-protein breakfast.

Choose one option that fits your day ahead and stick with it for 5–7 days to keep things simple and consistent.

Lunch Choices

Lunch should support energy, focus, and consistency for the rest of your day.

Choose one option that matches how active you’ll be and keep it consistent for the week.

Evening Meal Choices

Evening meals are chosen based on how active you’ve been today.

Pick a satisfying option that supports recovery and keeps calories under control.

Protein Support Options

These options are used when you need extra protein or hunger support.

They are optional and not required every day.