A practical ebook for busy office workers who want to hit roughly 100 grams of protein a day at home without living on chicken and rice or tracking every gram. Inside, you’ll get a simple portion-based system, easy meal templates, and a loose counting method that makes high-protein eating feel automatic after work.

This guide shows you how to build breakfast, lunch, dinner, and snack combinations from normal groceries like Greek yogurt, eggs, cottage cheese, tuna, tofu, mince, lentils, and protein milk. You’ll also learn a traffic-light meal check, a 3-part evening planning sequence, and a weekly protein audit so you can see exactly where your day falls short and fix it fast.

Designed for office workers who eat most evenings at home and want real structure without rigid macro tracking, this ebook helps you stay consistent for 14 straight days with less decision fatigue and more variety.

INCLUDES:

100g Protein Without Macro Tracking

Meal Templates for Every Part of the Day

No More Chicken-and-Rice Repetition

Traffic-Light Meal Check

3-Part Evening Planning Sequence

7-Day Protein Audit