Built for males aged 18-19 — the transition from teen to adult. Targeting more protein, real vegetables, lower sodium, and habits that carry into your 20s.
These are the easiest high-protein foods to keep stocked. Hit 160g/day by building every meal around at least one of these.
The secret to getting vegetables in when you hate cooking: frozen bags, pre-washed bags, and adding to what you're already making.
Cook a big batch of rice, hard-boil 6–8 eggs, and grill or bake a few chicken thighs. These three things solve 70% of the week's meals. Keep them in the fridge ready to grab.
Before anything else goes on the plate, put protein down first. This simple mental rule makes hitting 160g nearly automatic — you stop building meals around carbs.
Spend one grocery trip flipping things over. Anything over 600mg per serving should be a deliberate choice, not a default. This one habit changes purchasing fast.
Greek yogurt, hard-boiled eggs, cottage cheese, baby carrots, string cheese. If these are visible in the fridge, they get eaten. If the only option is chips, chips win.
Week 1: just focus on getting protein up. Week 2: add vegetables to 2 meals. Week 3: start cutting sodium. Small steps build lasting change — trying to overhaul everything leads to quitting.
Not as a replacement for food — but on days when meals fall short, one shake with milk closes the gap. Whey isolate mixed in milk = 40–50g protein in 2 minutes.