What The Hell Do I Eat?

You know your protein target. You've downloaded the app. And at 7 pm you're still standing in front of the fridge wondering what the hell to eat.

This isn't another recipe book. It's a system. Five building blocks (protein, carb, veg, sauce, extra) with the numbers already worked out, so you can swap freely and still know exactly what's on your plate.

**What's inside**

- **Swap tables:** 15 proteins portioned to about 25 g protein each, 12 carbs portioned to about 40 g carbs each, plus veg and extras. Pick any one, swap any one, and the numbers stay close.

- **13 sauces that make plain food taste good:** tzatziki, peanut-lime, miso-ginger, chimichurri, tahini-lemon, curry yogurt, lemon-garlic, smoky salsa, creamy pesto, and four creamy Greek-yogurt sauces (burger sauce, herb ranch, sriracha-lime, honey-mustard).

- **A pairing chart** that tells you which sauce goes with which protein.

- **8 flavour kits** (Greek, Mexican, Korean, Indian, Italian, Middle Eastern, Thai, BBQ) that turn the same shopping list into a completely different week.

- **Breakfast:** an egg muffin builder with 11 combinations, overnight oats and 5 jar flavours, cottage cheese bowls and loaded toast.

- **Lunch:** a bowl builder with 6 example bowls, wraps, and cold pasta, potato and grain salads for the lunch box.

- **Dinner:** stir-fries, sheet-pan dinners, loaded potatoes and a sheet-pan protein pizza.

- **Batch cooking:** cook chicken once on Sunday and eat it five different ways, plus freezer burritos.

- **Too tired to cook:** a shortcut shopping list and 10-minute meals for the days nothing goes to plan.

Over 75 meals and sauces, each with calories, protein, carbs and fat already calculated. Most plates land at 30–35 g protein and 400–550 kcal, with vegetarian, vegan and dairy-free options throughout.

**Who it's for**

Anyone who trains, tracks (or wants to), and is tired of eating the same chicken and rice. You don't need to love cooking. You need a plan that works on a Tuesday.

**Format**

Digital PDF, 33 illustrated pages, A4. Instant download. Read it on your phone or print it for the kitchen.

*Nutrition values are calculated estimates from standard food databases. Brands vary, so check your labels. This book is general guidance, not medical or dietary advice.*