Pick a protein.
Build the plate.

Choose a meal that gives your body serious protein, useful fiber and straightforward fuel—without turning lunch into a kitchen renovation.

50 g+late breakfast

50 g+linner

100 g+daily protein

Two or three proper meals. That’s it.

Every plate starts with protein, adds one or two fibrous vegetables, then one sensible single-ingredient carbohydrate if you want it.

The two-meal dayLate breakfast + linner, with at least 50 g of protein at each.

The three-meal dayBreakfast + lunch + supper, with at least 50 g of protein at each.

1. Protein firstChoose enough to reach at least 50 g.

2. Add useful fiberOne or two fibrous vegetables—not decoration.

3. Keep carbs simplePotato, sweet potato, rice, oats or quinoa. One ingredient.

What can I eat?

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Your protein plates

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And yes, you still need water.

When your appetite drops, drinking can quietly drop with it. Keep water visible, sip consistently across the day and drink between meals so you do not fill your smaller appetite with fluid right before eating. Hydration helps your digestion, energy and fiber do their jobs.

Want the protein dessert options?

They live in their own interactive hub, because dessert deserves its own department.

Open Dessert Hub →

Protein totals are practical estimates based on the listed cooked portions. Exact values vary by cut, brand and preparation. Food-composition reference: USDA FoodData Central.