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 (updated 2026-07-19)
Recomposition leaning toward fat loss: hold/add muscle, drop modest fat.
- Height: 195 cm; corrected weight: 103 kg.
- Estimated maintenance: ~3000-3300 kcal/day with 3 strength sessions, 2 light activity days, and substantial walking.
- Initial target: ~2850-3000 kcal/day. Use ~2900 kcal as the simple starting point.
- Protein: ~145-165g/day. Use ~150g as the default target.
- Feedback loop: 3 morning weigh-ins per week under similar conditions; review the weekly average and adjust only after a clear multi-week trend.
- Fresh food: aim for 2 substantial vegetable portions and 2 fruit portions per day.
Revision note — July 19, 2026: The corrected 103 kg weight, updated calorie and protein targets, practical portion templates, expanded food inventory, and weekly-average weigh-in system were added on this date. Earlier diet logs were created under the previous 93-98 kg estimate and less structured calorie and protein guidance.
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 portion framework
| Part | Practical target |
|---|---|
| Protein anchor | Aim for roughly 35-50g in each larger meal. |
| Carbohydrate | Include rice, potatoes, oats, bread, or fruit according to hunger and activity. |
| Fresh food | Include at least one substantial fruit or vegetable portion with the meal. |
| Fats and extras | Keep useful fats, sauces, and cheese, but measure them during calorie calibration. |
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 |
Practical meal templates
| Meal | Practical version |
|---|---|
| Breakfast smoothie | 250g skyr, 250-300ml kefir, banana, 50-70g oats, berries, 10-15g chia; add protein powder only when needed. |
| Savory breakfast | 3 eggs, 150-200g cottage cheese, whole-grain bread or a roll, and vegetables. |
| Main meal | 200-250g chicken, turkey, lean beef, or fish; 250-300g cooked rice or 400-600g potatoes; at least 250g vegetables; measured oil, pesto, or sauce. |
| Legume meal | Beans, chickpeas, or lentils with rice or potatoes and vegetables; add eggs, dairy, fish, or meat when more protein is needed. |
| Smooth supper | 250g cottage cheese or 300g skyr/Greek yogurt with fruit and oats or whole-grain bread. |
| Adjustment snack | Skyr and fruit, kefir and banana, or 20-30g nuts; use only when needed for hunger, protein, or calories. |
Food inventory
Core foods
| Category | Foods |
|---|---|
| Protein | skyr, Greek yogurt, plain yogurt, kefir, cottage cheese, eggs, chicken, turkey, lean beef, salmon, trout, tuna, sardines, beans, chickpeas, lentils |
| Carbs and energy | potatoes, rice, oats, whole-grain bread or rolls, bananas, mango |
| Fruit | strawberries, raspberries, blueberries, apples, oranges |
| Vegetables | fresh or frozen mixed vegetables, cucumber, tomato, onion, spinach, asparagus, broccoli, carrots, peppers, zucchini, garlic, lemon |
| Fats and flavor | olive oil, avocado, nuts, peanut butter, chia, pesto, cheese |
| Support | cocoa, protein powder |
Shopping logic
| If this is missing | Buy this |
|---|---|
| Easy protein | skyr, kefir, cottage cheese, eggs, chicken, canned fish |
| Protein variety | fish, beans, chickpeas, lentils |
| Smoothie base | bananas, berries, oats, yogurt or kefir |
| Dinner base | potatoes or rice, eggs, meat, fish, or legumes |
| Fresh food | frozen mixed vegetables, cucumber, tomato, onion, spinach, broccoli, carrots, peppers, zucchini |
| Fiber and repeatable carbs | oats, whole-grain bread, beans, lentils |
| Extra calories | nuts, peanut butter, olive oil |
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. |
| Measure calorie-dense extras during calibration. | Oils, butter, nuts, peanut butter, pesto, cheese, and sauces can otherwise make the daily estimate unclear. |
Session file instructions
Diet entries live in Me/Diet/session-YYYY-MM-DD.md. If a file already exists for that day, append or merge new meals without deleting earlier details.
Use this structure when information is available:
Related: Diet
## Breakfast
- Food or dish
- ingredient and amount
- ingredient and amount
## Lunch
- Food or dish
## Dinner
- Food or dish
## Snacks / drinks
- Item
## Daily assessment
- Estimated calories: range or total, only when reasonably supported
- Protein: covered / partly covered / unclear, with a short reason
- Fresh food: fruit and vegetables eaten
- Energy and hunger: short factual note
- Repeatability or shopping gaps: only when usefulFormatting rules:
- Record meals under the correct meal heading and keep ingredients nested beneath the dish.
- Preserve stated quantities, brands, preparation methods, sauces, oils, and extras when known.
- Do not invent ingredients or exact portions from a photo. Mark visual identifications and calorie estimates as estimates.
- When a calorie estimate is useful, prefer a reasonable range and briefly note major uncertainty such as oil, sauce, portion size, sweetness, or unweighed fruit.
- If a meal has enough detail to support a useful estimate, add a meal-level calorie estimate even when the full day has not been logged yet.
- Assess the whole day only when enough of the day has been logged. Otherwise assess the meal itself, including a short calorie estimate when the ingredients make that possible.
- Food photos may be embedded directly above the relevant meal with descriptive alt text and a modest display width.
- Keep feedback neutral and practical. Do not label foods as moral successes or failures.
- After creating a new date, add its link and a one-line factual summary to the daily-log list below.
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
| Date | Summary |
|---|---|
| 2026‑06‑15 | Breakfast smoothie with banana, strawberries, blueberries, milk, skyr, protein powder, cacao, and chia. |
| 2026‑06‑16 | Breakfast smoothie, sirloin dinner, and smooth supper. |
| 2026‑06‑17 | 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. |
| 2026‑06‑18 | 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. |
| 2026‑06‑19 | 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. |
| 2026‑06‑20 | 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. |
| 2026‑06‑21 | 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. |
| 2026‑06‑22 | 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. |
| 2026‑06‑23 | 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. |
| 2026‑06‑24 | 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. |
| 2026‑06‑25 | 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. |
| 2026‑07‑19 | Scrambled eggs with 3 eggs, 1/3 tomato, 1/3 avocado, and a few slices of zucchini; Kaiser roll with butter. Dinner with 2 cabbage rolls, Greek yogurt, and a small tomato-onion salad. Snacks: protein pudding and a late smooth supper with banana, blueberries, 200 g cottage cheese, 100 g vanilla milk, 100 g kefir, 3 spoons of skyr, and 1 measure of protein powder. |
| 2026‑07‑20 | Breakfast smoothie with banana, 120 g strawberries, 80 g blueberries, 120 g cottage cheese, and 150 g skyr. Dinner with chicken, pesto, tomato slices, mashed potatoes, and a caprese-style tomato, mozzarella, and basil side salad. |
| 2026‑07‑21 | Breakfast smoothie with banana, skyr, cottage cheese, raspberries, strawberries, blueberries, and vanilla milk. Lunch with couscous, fried chicken, sweet-and-sour sauce, cucumbers, and tomato. Dinner smoothie with strawberries, raspberries, a few blueberries, 250 g skyr, and 200 ml vanilla milk. |
| 2026‑07‑22 | Breakfast smoothie with 250 g skyr, 200 ml vanilla milk, banana, strawberries, raspberries, cocoa, and cinnamon. Lunch: rice with chicken, zucchini, cherry tomatoes, black olives, white cheese, and basil (visual estimate). Dinner: pinsa with champignons, zucchini, onion, ham, and tomato. |
| 2026‑07‑23 | Breakfast smoothie with 1 big banana, a few strawberries, a handful of blueberries, 100 g cottage cheese, 250 ml kefir, 2 spoons of Greek yogurt, 1 teaspoon of cocoa, and a few drops of cinnamon. Later: sweet blueberry pastry with crumb topping and cream topping (visual estimate). Dinner: pinsa with champignons, zucchini, onion, ham, and tomato. |
| 2026‑07‑24 | Breakfast: open toast with smoked salmon, 1 poached egg, creamy spread, cucumber, dill, and sunflower seeds (visual estimate). Dinner: chicken pieces with potatoes, broccoli, grated carrot, and green herb-style sauce (visual estimate). Smoothie supper with blueberries, banana, 250 g kefir, 100 g cottage cheese, 100 g vanilla milk, and cocoa. |
| 2026‑07‑25 | Breakfast: 4 eggs with tomato, pesto, avocado, chives, and lemon juice; bread visible on the plate (visual estimate). Dinner: boiled potatoes, sliced pickles, and a baked white-meat fillet or cutlet with tomato, melted cheese, and green pesto (visual estimate). Smooth supper with blueberries, a few small strawberries, 200 g cottage cheese, 200 g kefir, 1 banana, 1 measure of protein powder, and a little vanilla milk. |
| 2026‑07‑26 | Breakfast smoothie with 80 g blueberries, 120 g strawberries, 250 g kefir, 200 g cottage cheese, 1 banana, 5 g chia, and protein powder. Dinner: pinsa with mozzarella, zucchini, onion, tomato, pesto, and champignons. Last meal: smoothie with banana, 200 g cottage cheese, 150 g kefir, 100 g skyr, strawberries, 5 g chia, and 50 g vanilla milk. |
| 2026‑07‑27 | Breakfast smoothie with 1 banana, ~80 g strawberries, 1 orange, ~20 g kefir, 120 g cottage cheese, ~20 g oats, 1 teaspoon chia, and cocoa; later 2 protein puddings (~300 kcal total). |
| 2026‑07‑28 | Breakfast smoothie with a handful of strawberries, 200 g kefir, 150 g skyr, cocoa, and banana. Dinner: salmon tartare-style starter and a mixed sushi platter with visible salmon, shrimp, avocado, cucumber, and egg. Later meal: savory plate with scrambled eggs, toast, vegetables, and some meat (visual estimate). |
| 2026‑07‑31 | Breakfast smoothie with banana, a couple strawberries, a handful of blueberries, 200 g cottage cheese, 200 g kefir, and vanilla milk. Dinner: beef plate with fries and salad plus 180 g raw beef with sun-dried tomatoes, red onion, and egg. |
| 2026‑08‑01 | Breakfast smoothie with 220 kefir, 150 g cottage cheese, 80 g skyr, a handful of strawberries, a handful of blueberries, and cinnamon. |
| 2026‑08‑28 | Breakfast: open toast with scrambled eggs, dill, chives, tomato wedges, and green herb oil (visual estimate). |
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 weight trend | Weigh 3 mornings per week under similar conditions. Review the weekly average, not one measurement. |
| Shopping gaps | What was missing? |
| Repeatability | What was easy enough to repeat? |