How To Build Your Day
Turning macro targets into structured meals.
How to Build your Day
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)
Step 6 – Stay within your daily 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
Protein Guide (approximate):
100g cooked chicken ≈ 25g protein
100g Greek yoghurt ≈ 10g protein
1 egg ≈ 6g protein
1 scoop whey ≈ 24g protein