10 AM to 8 PM
Beginner 14:10
1,700-2,100 kcal is the starting guardrail.
Calorie window
When eating opens, clarity matters.
Fasting creates the window. Calorie awareness keeps the window from becoming guesswork.
12 PM to 8 PM
Standard 16:8
1,500-1,900 kcal is the starting guardrail.
1 PM to 7 PM
Focused 18:6
1,400-1,800 kcal is the starting guardrail.
5 PM to 6 PM
OMAD
1,200-1,700 kcal is the starting guardrail.
Protein first
A better first meal makes the rest of the window easier.
Greek yogurt protein bowl
Greek yogurt, berries, chia, and a small granola finish.
Eggs and avocado toast
Two eggs, one toast, avocado, and fruit on the side.
Eating window
Break the fast without losing the day.
First meals should be calm, protein-aware, and easy to log.
Greek yogurt protein bowl
Greek yogurt, berries, chia, and a small granola finish.
430 kcal38g protein
Eggs and avocado toast
Two eggs, one toast, avocado, and fruit on the side.
520 kcal28g protein
Chicken rice bowl
Lean chicken, rice, greens, salsa, and olive oil control.
680 kcal48g protein
Salmon potato plate
Salmon, potatoes, cucumber salad, and lemon yogurt sauce.
740 kcal44g protein