My Full Diet Plan

What I Eat. Every number, checked against the label.

This is not a meal plan and it is not a template. It is a receipt.

Sixteen pages documenting exactly what I eat in a day: the brands, the portions, and what those actually add up to. Twenty-eight foods. Twenty-two of them photographed off the package in my own kitchen. Every figure traced to a label panel or a manufacturer's published data, with the sources printed at the back so you can check any of it. Full breakdown of how I lean bulked 20+ lbs in 1-2 months.

What's inside:

• Every meal broken down item by item, with calories, carbs, fiber, added sugar, protein, fat, sodium and potassium

• Three dinner rotations compared side by side, so you can see what a single swap actually costs

• A page on sodium showing where it comes from and the four changes that move it most

• A page tracing every gram of added sugar to its source, including the three things nobody counts as sugar

• What I avoid, with the audit to back it up instead of just the claim

• What I take alongside the food, and why I rate the water highest

What I am not doing: I am not a dietitian and this is not advice. It is a record of one person's food, printed at full size. Workout plan is not included.