NUTRITION · SAMPLE DAY · 2200

Sample day: 2200 calories

Example goal body weight about 200 lb. Pattern: 3 meals + snack. No fasting template.

Protein target: about 140 g (0.7 g per lb of that example goal)

Macro approach: protein locked at 0.7 g per lb of the example goal BW (~140 g); fat about 25% (~61 g); carbohydrate fills the rest (~273 g). Not a fixed 30/45/25 split.

Meals

Breakfast

3 whole eggs scrambled with peppers and onions
1.5 cups cooked oatmeal with banana
1 cup low fat milk or a glass of juice if it sits well

Lunch

6 oz grilled chicken or lean ground turkey
1.5 cups cooked rice
Mixed vegetables
Orange or grapes

Snack

Cottage cheese (1 cup low fat) with pineapple
1 medium tortilla or 2 rice cakes with a thin smear of peanut butter if fat is tolerated

Dinner

6 oz salmon or extra lean beef
2 cups roasted potatoes
Green beans
Side fruit

Food swaps panel

If nauseated: smaller plate; eat slower; stop early; swap fried or creamy for grilled, baked, or broth based; toast, rice, banana, yogurt if tolerated; sip water or electrolyte drink between bites.

If you need more protein without much volume: Greek yogurt, cottage cheese, egg whites, lean deli turkey, a ready protein shake (generic is fine).

If you train that day: keep the carbs around the session; add a piece of fruit or extra rice; Force Output style creatine only if you already use creatine for training and your clinician is fine with it.

Batch prep ideas: grill chicken once; cook a pot of rice or potatoes; chop fruit; portion yogurt cups.

Supplements block (placement only, not treatment)

Modern Genetix first (when available on your path): GLP Enhance, Metabolic Reset, Force Output if you train, Deep Recovery or Calm Reserve if evening wind down is part of your routine. No disease claims. No “this fixes GLP side effects” language.

Then generics as tools: electrolytes, fiber, protein powder, creatine (if training), vitamin D if your labs and clinician point that way.

Yours in health
Coach Mike Gill,
The Midlife Resurgence: A Modern Genetix show

I am not a doctor. This is not medical advice. Talk to your physician before you start a fitness or nutrition program, and before you change how you eat on any medication. Supplements are not intended to diagnose, treat, cure, or prevent any disease.