Lunch

Target: ~750 kcal · 60g protein · 52g fat · 10g net carbs

This is the primary fuel. Since breakfast is skipped, this meal needs to be high in protein to keep you satiated until the evening.

The Goal: A large portion of hot protein (meat or fish) and a high-volume side of green vegetables cooked in healthy fats (butter or oil).

The Logic: Getting nearly 50% of daily protein here ensures muscles have building blocks throughout the afternoon.