no macros phd required.
EAT ENOUGH
PROTEIN.
The High-Protein Meal Guide for Busy Men: simple meals, snacks, targets, and grocery options that make the number easy. Keep it simple, repeat it, done.
USE IT TO:
- Set your daily protein target with one simple rule (0.7-1.0g per pound of goal body weight).
- Steal 18 real meals and 9 snacks with protein counts, built from food you can buy anywhere.
- Order right at 7 restaurant types without wrecking your day.
- Shop once a week with a repeatable grocery list.
- Copy a sample day (150g, 180g, or the busy-workday version) and tweak it.
- Avoid the 6 protein mistakes that keep busy men hungry and under-recovered.
This is not a recipe book. It is a system for hitting your protein number on a normal workday.
WHAT'S INSIDE.
Pick your target.
One simple range based on goal body weight, with a lookup table from 160 to 220 lbs. No food scale gymnastics.
Build your shortlist.
The best protein sources split into lean workhorses, no-cook convenience picks, and higher-fat options to watch.
Steal the meals.
Easy breakfasts, lunches, dinners, and snacks with approximate protein counts. Simple is fine if you repeat it.
Handle real life.
An eating-out cheat sheet for burger joints, Mexican, sushi, steakhouses, and more. Plus a grocery list you can run every week.
Run the week.
Meal-building formulas, three sample days to copy, a fillable planning worksheet, and a weekly prep checklist.
WHO IT'S FOR.
- You want to lose fat and stay full doing it.
- You want to build or keep muscle while the weight comes off.
- You skip breakfast, grab a low-protein lunch, then play catch-up at dinner.
- You do not want meal prep to become a second job.
It is not a strict bodybuilding meal plan or a full macro coaching system. It is the simple version that works.
Most men don't need a debate about amino acids, meal timing, or the perfect supplement. They need to eat enough protein consistently. That's the part that gets missed.
WANT THE WHOLE PLAN BUILT FOR YOU?
Protein is one piece. Calories, training, steps, weekends, and consistency are the rest. If you want the whole plan built around your body and your schedule, apply for coaching. Two minutes.