This file is the control panel for how I eat by default. Daily eating details live in session files. This file should stay simple enough to scan when I am tired, hungry, or planning groceries.
Purpose
Eat in a way that supports training, recovery, energy, and hunger control without making food complicated.
Current direction (set 2026-07-02)
Recomposition leaning toward fat loss: hold/add muscle, drop modest fat.
- Estimated maintenance: ~2900-3200 kcal/day (195 cm, est. 93-98 kg, 5 training days + 25-35 km walking weekly).
- Target: ~2700-2900 kcal/day (small deficit, ~200-300 kcal).
- Protein: current ~110-130g/day is adequate; nudge toward ~140g.
- Feedback loop: one morning weigh-in per week. Numbers pending first real weigh-in.
- Vegetables: add one more vegetable slot per day (the cucumber fallback exists for this).
The default direction:
| Priority | Meaning |
|---|---|
| High protein | Each bigger meal should have a clear protein source. |
| Enough energy | Carbs are useful, especially around training and higher activity. |
| Fresh food | Add fruit or vegetables daily. Vegetables are the easiest part to miss. |
| Low friction | Meals should be easy to prepare and realistic to repeat. |
| Repeatable ingredients | Keep the same useful foods around instead of reinventing meals every day. |
Meal system
Most meals should follow this structure:
| Part | Examples |
|---|---|
| Protein | skyr, Greek yogurt, kefir, cottage cheese, eggs, lean meat |
| Energy source | potatoes, rice, oats, banana, mango, berries |
| Fruit or vegetables | cucumber, tomato, onion, spinach, asparagus, strawberries, raspberries, blueberries |
| Simple preparation | smoothie, eggs with potatoes, meat with vegetables, cottage cheese with fruit |
Default meals
| Meal | Default | Use when | Fallback |
|---|---|---|---|
| Breakfast smoothie | skyr or yogurt + banana + berries + cocoa + nuts | Normal morning or low-effort start. | banana + skyr |
| Training-friendly smoothie | skyr or yogurt + fruit + cocoa + optional protein powder | Training day or higher hunger. | skyr + banana + protein powder |
| Easy dinner | protein + potatoes or rice + vegetables | Main meal. | eggs + potatoes + cucumber |
| Smooth supper | kefir or skyr + fruit + cottage cheese | Solid food feels too heavy or annoying. | kefir + banana |
| Vegetable add-on | cucumber, tomato, onion, spinach, or asparagus | The day lacks vegetables. | cucumber with salt and lemon |
Food inventory
Core foods
| Category | Foods |
|---|---|
| Protein | skyr, Greek yogurt, plain yogurt, kefir, cottage cheese, eggs, sirloin or other lean meat |
| Carbs and energy | potatoes, rice, oats, bananas, mango |
| Fruit | strawberries, raspberries, blueberries |
| Vegetables | cucumber, tomato, onion, spinach, asparagus, garlic, lemon |
| Add-ins | cocoa, nuts, peanut butter, chia, protein powder |
Shopping logic
| If this is missing | Buy this |
|---|---|
| Easy protein | skyr, kefir, cottage cheese, eggs |
| Smoothie base | bananas, berries, yogurt or kefir |
| Dinner base | potatoes or rice, eggs or meat |
| Fresh food | cucumber, tomato, onion, spinach, asparagus |
| Extra calories | oats, nuts, peanut butter |
Operating rules
| Rule | Why it matters |
|---|---|
| Keep meals simple enough to repeat. | A good meal I repeat beats a perfect meal I avoid. |
| Prioritize protein in bigger meals. | It supports training, recovery, and hunger control. |
| Use carbs deliberately. | Potatoes, rice, oats, and fruit help with energy. |
| Add something fresh when possible. | Vegetables and fruit keep the day from becoming too narrow. |
| Use protein powder as support. | If a meal already has skyr, kefir, cottage cheese, eggs, or meat, powder is usually optional. |
| Prefer filling meals over random snacking. | Structure reduces noise. |
| Smooth meals are valid. | A good smoothie is better than skipping food or eating nonsense. |
Daily logs
Daily eating logs live under Me/Diet/.
Each file covers one day. The date belongs only in the filename.
Use this filename format:
session-YYYY-MM-DD.md
| Log | Summary |
|---|---|
| session-2026-06-15.md | Breakfast smoothie with banana, strawberries, blueberries, milk, skyr, protein powder, cacao, and chia. |
| session-2026-06-16.md | Breakfast smoothie, sirloin dinner, and smooth supper. |
| session-2026-06-17.md | Smoothie with berries, banana, skyr, kefir, milk, chia, and cinnamon. Dinner with cooked rice, salmon, eggs, spinach, onion, garlic, and Greek yogurt. Later: 5 small ruskie dumplings; hunger stable. Supper with banana, 200g Greek yogurt, cocoa, chia, and milk. |
| session-2026-06-18.md | Breakfast smoothie. Dinner with rice, scrambled eggs, cherry tomatoes, and a fried chicken breast fillet with pesto and tomato. Supper: smoothie plus a pinsa with champignons, pesto, tomato, Italian ham, onion, zucchini, and mozzarella. Est. ~2545 kcal. |
| session-2026-06-19.md | Scrambled eggs with 5 eggs and tomatoes. Dinner with rice, vegetables, and chicken with pesto and tomato. Supper: light smoothie with milk, banana, blueberries, skyr, and cocoa. |
| session-2026-06-20.md | Breakfast smoothie with strawberries, banana, protein powder, skyr, cottage cheese, and kefir. Dinner with rice, vegetables, and chicken with pesto and tomato. Supper: pinsa with champignons, zucchini, onion, and ham. |
| session-2026-06-21.md | Breakfast smoothie with strawberries, banana, protein powder, skyr, cottage cheese, and kefir. Dinner with rice, vegetables, and chicken with pesto and tomato. Supper: pinsa with champignons, zucchini, onion, and ham. |
| session-2026-06-22.md | Breakfast smoothie with strawberries, banana, protein powder, skyr, cottage cheese, and kefir. Dinner with rice, vegetables, and chicken with pesto and tomato. Supper: beef with potatoes and BBQ sauce. |
| session-2026-06-23.md | Scrambled eggs with 3 eggs, ham, tomatoes, and avocado. Dinner with rice, vegetables, and chicken with pesto and tomato. Supper: light smoothie with milk, banana, blueberries, skyr, and cocoa. |
| session-2026-06-24.md | Breakfast smoothie with strawberries, banana, protein powder, skyr, cottage cheese, and kefir. Dinner with rice, vegetables, and chicken with pesto and tomato. Supper: light smoothie with milk, banana, blueberries, skyr, and cocoa. |
| session-2026-06-25.md | Breakfast smoothie with strawberries, banana, protein powder, skyr, cottage cheese, and kefir. Dinner: risotto with chicken. Supper: light smoothie with milk, banana, blueberries, skyr, and cocoa. |
Tracking template
Each daily log should stay short.
| Track | Question |
|---|---|
| Food | What did I eat? |
| Protein | Was protein covered? |
| Fresh food | Did I eat fruit or vegetables? |
| Energy and hunger | Was I stable, hungry, or too full? |
| Weekly weigh-in | Once a week, morning, same conditions. Log the number and the trend. |
| Shopping gaps | What was missing? |
| Repeatability | What was easy enough to repeat? |