Operator Breakfast
4 eggs, oats with berries, black coffee. ~40g protein, fast to make, no thinking required.
Fuel
Diet Without Dogma
No cleanses, no shame, no 47-ingredient recipes. Numbers you can hit and meals you can repeat on your worst week.
Fuel Calculator
A starting point, not a life sentence. Adjust after two weeks of honest tracking.
Daily activity
Goal
Your daily target
2728
calories / day
160g
Protein
360g
Carbs
72g
Fat
Estimates only — not medical advice. Talk to a doctor or dietitian if you have health conditions or a history of disordered eating.
Repeatable Plates
Field Lunch
Chicken or beef, rice, whatever vegetable is in the fridge, olive oil. Batch it Sunday.
Post-Session Refuel
Whey or greek yogurt + banana + honey within an hour of heavy work.
Dinner, Unfussed
Palm of protein, fist of carbs, two fists of greens, thumb of fat. Repeat forever.
Five Rules We Actually Follow
- 01Protein first. Everything else is negotiable.
- 02Eat food you'd actually cook again next week.
- 03Hydrate to 30–35ml per kg bodyweight, more on sled days.
- 04No food is banned — frequency is the dial, not morality.
- 05One meal off plan is data, not failure. Log it and move.