Stop overthinking your protein... You don't need a meal plan that reads like a Linux config file. You just need three meals that hit 40g+ protein. These can be made in under 15 minutes -- no cooking skills required. #### # The Terminal Tuna Bowl ########## 48g protein | ~380 kcal | 15 min - 1 can tuna (drained) - ½ cup Greek yogurt - 1 tbsp mustard - 1 stalk celery (diced) - ½ avocado (sliced) - Handful of greens (spinach or mixed) The move: Mix tuna, yogurt, mustard, and celery in a bowl. Layer over greens. Top with avocado. Eat. No cooking. No fuckups. Just protein. #### # Code-Red Chicken Tacos ########## 48g protein | ~490 kcal | 10 min - 1 rotisserie chicken (pre-cooked, shredded) - ½ can black beans (warmed) - ¼ cup salsa - 4 corn tortillas - 2 tbsp Greek yogurt - 1 lime (wedge) The move: Warm tortillas 30 seconds per side. Layer chicken, beans, salsa. Top with Greek yogurt and lime juice. Done. The rotisserie chicken is the cheat code. You're not cooking. You're assembling. #### # The "Overclocked" Omelet ########## 42g protein | ~380 kcal | 8 min - 3 whole eggs - ½ cup egg whites - Handful of spinach - ¼ cup feta cheese (crumbled) - 2 oz smoked salmon (sliced) - 1 tbsp butter - Salt & pepper The move: Heat butter in a pan. Whisk eggs and egg whites together. Pour in. When it's 80% set, add spinach, feta, and salmon. Fold. Plate. High volume. High protein. Tastes like you know what you're doing. #### # Why These Three? ########## These aren't "meal prep." They're simple protein delivery systems. Each one: ✓ Hits 40g+ protein ✓ Takes under 15 minutes ✓ Requires zero advanced cooking skills ✓ Uses ingredients you can grab today ✓ Tastes like actual food (not a protein bar) The pattern is simple: Pick one. Make it. Eat it. Move on. #### # The Shopping List ########## Proteins: - 2 cans tuna - 1 rotisserie chicken - 6 eggs - 2 oz smoked salmon Produce: - 1 bunch spinach - 1 avocado - 1 lime - 1 stalk celery - Handful of mixed greens

You've probably fallen down the nutrition rabbit hole at some point. Macros vs. calories. Meal timing. Intermittent fasting. Protein synthesis windows. Keto. Carnivore. The Mediterranean Diet. The Gallon of Milk a Day (GOMAD). The list is genuinely endless, and if you've done what most analytically-minded guys do, you've read a meaningful percentage of it. Here's the uncomfortable truth: 95% of the nutrition advice you've consumed applies to someone who has already solved the basics. You're reading optimization guides before the baseline system is running. The baseline system is this: - Eat enough protein! Aim for ~1g per pound of bodyweight. This is the single variable that matters most for someone trying to build muscle. Not meal timing. Not micronutrients (yet). **Protein.** - Eat enough total calories to support your goal. If you want to gain weight, eat a modest surplus (~200-300 calories over maintenance not a bulk-at-all-costs free-for-all). If you want to lose fat while preserving muscle, a modest deficit (~100-200 calories) with high protein. - Eat mostly food you can identify. Not because processed food is evil — because food that requires no decoding is easier to track, easier to be consistent with, and less likely to blow your calorie targets without you noticing. That's the baseline. It fits on an index card. Everything else -- the timing, the supplements, the advanced protocols -- those are refactors for a system that's already running. You don't refactor before you ship. What nutrition question have you been stuck on? Drop it below, and I'll answer it.