Meal 1: The Big Bowl (Late Lunch)

• Rotisserie chicken, half (skin off) — Costco, no cooking
• ½ cup canned pinto beans, rinsed
• Handful of cherry tomatoes or one microwaved sweet potato
• Salsa on top

~450 calories | ~45g protein | One bowl, one spoon

Meal 2: The One-Pan (Dinner)

• Ground beef 85/15 (Costco organic) or ground turkey
• Bag of steamable veggies — green beans, peppers/onion mix, or Brussels
• Taco seasoning, garlic, salt, pepper
• Optional: one slice of melted cheese on top

~500 calories | ~40g protein | One pan, one spatula, one plate

Meal 3: The Fish Night (Dinner)

• Salmon fillet or frozen cod/tilapia — salmon: bake 12–14 min at 400°F; frozen cod: bake ~20 min at 400°F
• Drizzle of olive oil or pat of butter, lemon, dill or garlic powder
• Steamable green beans or microwave sweet potato on the side

~450–500 calories | ~35–40g protein | One baking sheet (foil-lined = no scrubbing), one plate

Meal 4: The Shrimp Skillet (Dinner)

• Bag of frozen shrimp, peeled — thaw 5 min under cold water, no cooking skill needed
• Bag of peppers/onion mix
• Butter or olive oil, garlic, squeeze of lemon
• Cook shrimp 2–3 min per side until pink, toss in veggies, done in under 10 minutes

~400 calories | ~38g protein | One skillet, one spatula, one plate

The Day (10-Hour Window)

• 10:00am — Protein oats jar (already have recipe)
• 2:00pm — Meal 1 or Meal 2
• 7:00pm — Any meal not eaten at lunch
• Done eating by 8:00pm — asleep by 10–11pm
• One Poppi/Zeriva in the afternoon slot, water the rest of the day