How To Build Your Day

How to build your day

This page shows you how to turn your macro range into structured meals using approved foods. The goal is not perfection — it is consistenT EXECUTION within your selected range.

Step 1 – Choose your macro range (lower / middle / upper)
Step 2 – Divide protein evenly across 4–5 meals
Step 3 – Select foods from Approved Food Sources
Step 4 – Weigh food using a digital scale
Step 5 – Track in Cronometer (recommended). Tracking is recommended if you are unsure of portion sizes. Cronometer is recommended for accuracy, especially during your first 2–4 weeks.
Step 6 – Stay within your daily macro range

Example Day (Middle Range – Omnivore)

Meal 1: Greek yoghurt, oats, berries, nut butter
Meal 2: Chicken, rice, vegetables, olive oil
Meal 3: Salmon, sweet potato, greens
Meal 4: Cottage cheese, fruit
Meal 5: Egg-based protein snack

This example illustrates structure — portion sizes are determined by your selected macro range.

Example Meal (30g protein target):

200g Greek yoghurt
40g oats
15g peanut butter
50g berries

This provides approximately:
30g protein
35g carbohydrates
12g fat

Use these reference points to estimate protein portions before entering into your tracking app.

Protein Guide (approximate):

100g cooked chicken ≈ 25g protein

100g Greek yoghurt ≈ 10g protein

1 egg ≈ 6g protein

1 scoop whey ≈ 24g protein