Daily Macros
2900 cal
cut protocol
A typical day. Dinner rotates weekly — recipes live on the meal prep page.
Tracked meals vs targets
Calories
2341
/ 2900
Protein
192g
/ 200g
Fat
80g
/ 83g
Carbs
209g
/ 312g
How the day unfolds
🍌
Wake
Banana & supplements
One medium banana with morning supplements. Nothing else until 11–12.
107 cal1p0f27c
🍳
11–12
Eggs & salmon salad
6 whole eggs scrambled, salt & pepper. One can Kirkland salmon (~142g drained) mixed with 220g Good Culture 2% cottage cheese, eaten with ~30g triscuits.
990 cal99p51f33c
🍗
Evening
One portion of this week's meal prep. Usually around 550 cal, up to 700 on the high end.
625 cal60p12f68c
🍒
Night
Yogurt bowl
170g 2% Greek yogurt + 50g nut granola + 150g frozen cherries + 32g PB powder + 21g honey. No banana — already had one this morning.
619 cal32p17f81c
🍎
Throughout
Flex backfill
Fruit and cheese sticks scattered through the day to hit ~2,800–2,900 cal. Lean fruit-heavy on days where fat is already near target.
~459 cal
Reference
Fruit rotation: medium apple ≈ 95 cal / 25c · medium banana ≈ 105 cal / 27c · medium pear ≈ 100 cal / 27c · cara cara orange ≈ 80 cal / 20c · plum ≈ 30 cal / 8c.
Cheese stick ≈ 80 cal / 6p / 6f.
Gym days (Tue/Fri): add a protein shake post-workout (~180 cal / 30p). Uncounted on purpose.