A 10-Hour Eating Window example.

🎯 GREG'S DAILY PLAN β€” 10-Hour Eating Window (8 AM – 6 PM)

Rule: kitchen closed after 6 PM β€” only water, SplasH2O, or sugar-free Jell-O allowed after that

β˜€οΈ MORNING (~8 AM) β€” Pick 1-2:

  • Oats Overnight pouch (30g protein)
  • Javvy fruity/clear protein drink (10g protein, 40-45mg caffeine)
  • 2-3 hard-boiled eggs (14g protein) β€” if still hungry
  • Coffee option: Javvy Protein Coffee (80mg caffeine) β€” morning only

Caffeine rule: none after 1 PM

πŸ• LUNCH (~1 PM) β€” Pick one:

  • Oats Overnight pouch #2 (30g protein) β€” easiest, already decided
  • Pudding + protein powder + cottage cheese cup (~35-40g protein)
  • Canned chicken or tuna + steam-bag veggies (~25g protein)
  • Barebells protein bar (~20g protein) β€” backup day only

πŸ•‘ AFTERNOON (~2 PM) β€” Pick one:

  • FiberWise + SplasH2O in water (0 calories, 0 caffeine β€” the daily habit)
  • Plain SplasH2O packet in water (0 calories)

No soda after this point. If having one Poppi, have it with lunch or dinner.

πŸŒ† DINNER (~6 PM) β€” Pick one (Brava or microwave):

  • Frozen chicken thighs/breasts (Brava, ~380Β°F, 22-25 min)
  • Salmon portion (Brava, ~10-12 min, on tray)
  • Fully-cooked chicken sausage links (~8-10 min, lowest mess)
  • Frozen meatballs (microwave or Brava, ~10 min)
  • Breaded chicken (microwave β€” cover with wet paper towel to prevent splatter)
  • Side: steam-in-bag veggies (microwave, bag is the dish)

Wipe Brava tray while warm β€” never let grease sit overnightΒ Line microwave-clean reminder: no foil in the Brava (blocks the light)

πŸŒ™ EVENING (after 6 PM, if hungry):

  • Sugar-free Jell-O cup (~20 cal)
  • Cottage cheese scoop (~10-15g protein)
  • SplasH2O or plain water

Late-night urge rule: eat the planned thing first, wait 30 min, then decide about drive-thru

πŸ’§ DAILY DRINK RULES:

  • Javvy fruity in morning (~45mg caffeine) β€” swap to coffee version (~80mg) only if needed
  • FiberWise + SplasH2O at 2 PM
  • ONE Poppi max per day, with a meal
  • NO Dr Pepper Zero / Mountain Dew Zero (highest caffeine + biggest sweet-craving trigger)
  • All other drinks: water or SplasH2O

πŸ“Š NUMBERS:

  • Protein target: 100-140g/day
  • Calories: roughly 1,400-1,500/day
  • Caffeine: down from ~450mg to ~125mg

😴 SLEEP STACK (separate from food):

  • 7 AM alarm, every day, no exceptions
  • Bright light right after waking
  • No naps after 2 PM; before 2 PM keep them 20-30 min
  • Sleep mask for the curtainless room
  • CPAP by the recliner: any hours with it beat zero


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