Dinner

Target: ~550 kcal · 50g protein · 36g fat · 7g net carbs

A lighter, often cold or quick-prep meal. This is when the house is usually most chaotic, so cooking complexity stays low.

The Goal: High protein but lower “bulk” than lunch. Think eggs, cold cuts (Jamón), or cheese.

The Logic: Keeping this meal moderate in calories ensures you aren’t going to bed with a heavily laboring digestive system, but the 50g of protein ensures your body doesn’t enter a catabolic (muscle-burning) state overnight.