The 7-Day Protein Reset
Hit your protein every day this week without cooking anything new.
Your name, Your program
Page one
You don't need a new diet. You need the one thing every plan you've already tried quietly depended on and none of them taught you.
Protein is the one that keeps you full, holds onto your muscle while you lose fat, and stops the four o'clock raid before it starts.
Seven days. One change a day. Using the food you already buy. Start at your next meal, not Monday.
- Day1
Count nothing. Write down what you ate yesterday and put a P beside anything with a real protein source in it. Most people find one, sometimes two. That's your starting line and you've already done day one.
- Day2
Add a protein to breakfast. Not a new breakfast. The same one you already eat, with eggs, Greek yoghurt, cottage cheese or a shake next to it. You'll notice it at eleven o'clock, not at breakfast.
- Day3
Buy the lazy protein. Rotisserie chicken, tinned tuna, pre-cooked chicken, eggs, Greek yoghurt, protein powder, frozen prawns, cottage cheese. Not one thing on that list needs a recipe.
- Day4
Protein first at every meal. Put it on the plate first and eat it first. Nobody will need to tell you to eat less of the rest, which is why this beats every rule you've been given about portion sizes.
- Day5
Fix four o'clock. That's where the day comes apart, and it's a lunch problem three hours later, not a willpower problem. Put one of the lazy proteins in your bag in the morning, before you need it.
- Day6
Eat out on purpose. Order the thing with an animal in the name, take a side of vegetables, have the bread or the dessert but not both. That's the whole strategy and it survives any menu.
- Day7
Do yesterday again. If you can repeat one normal day, you can repeat thirty. That's the only thing separating week one from month six, and nobody sells it because it doesn't sound like much.
The last page
What a normal day looks like once it's working
Breakfast: eggs or Greek yoghurt, with whatever you normally have. Lunch: a palm of chicken, tuna or beef, with whatever you normally have. Four o'clock: the thing you put in your bag this morning. Dinner: a palm of protein, a fist of vegetables, the rest of the plate as normal.
No weighing. No app. No new shopping list. That's the whole reset, and it's yours to keep.
