Free, open and printable. No email address, because both files are right here.
Ready · one page
All five small meals on one page, a seven-day planning grid for deciding before you are hungry, and a grocery list arranged by shelf. Print it for the fridge.
Open the card
Ready · five pages
A protein cheat sheet you fill in from your own packaging, a dose-change week planner, a quiet-appetite grocery list, a Strength Score card and the questions to take to your next appointment.
Open the pack
Why one of them is mostly blank
The protein cheat sheet has columns and no numbers in them. That is deliberate. Two people can buy the same-looking tub of yogurt and get a different amount of protein per serving, so a printed number would be wrong in most kitchens. The sheet gives you the structure; the packet in your hand gives you the figure.