Nutrition
Current food protocol: high protein, high fiber, shelf-stable, minimal friction
Philosophy
Optimize for protein and fiber intake while minimizing prep friction and food waste. Favor shelf-stable and frozen ingredients over fresh where possible. This allows flexible timing without spoilage pressure. Processed food is acceptable when modified to improve macronutrient ratios.
Daily Staples
Protein & Fiber Shake
- 2 scoops protein powder (25g each, 50g total protein)
- 1 tablespoon psyllium husk powder
- 1 tablespoon chia seeds
High fiber, high protein, zero prep. The psyllium and chia provide soluble and insoluble fiber plus omega-3s.
Kodiak Protein Brownies (Modified)
Standard Kodiak brownie mix with modifications:
- +2 tablespoons chia seeds
- +1 tablespoon psyllium husk powder
- +6 tablespoons additional water (to compensate for fiber absorption)
- Bake slightly longer than box directions
This significantly ups the fiber content of what’s otherwise a convenient protein-enriched snack.
Meals
Egg & Veggie Stir Fry
- 1 bag frozen vegetables (thawed in microwave)
- 6 eggs
- Kimchi
- Rice
A complete meal with good protein, micronutrients from the vegetables, and probiotics from kimchi.
Shelf-Stable Protein Options
- High protein pasta
- High protein mac and cheese
- High protein ramen
These improve the macronutrient ratio of processed convenience food. Not perfect, but shelf stable and meaningfully better than standard versions.
Principles
- Frozen vegetables over fresh: maximizes nutrient retention (flash-frozen at peak) and shelf stability. Eliminates waste from produce going bad. Microwave thawing is fast and preserves nutrients better than boiling.
- Shelf stability: reduces decision fatigue around “what’s about to go bad.” Food is available when needed without timing pressure.
- Fiber fortification: psyllium husk and chia seeds are easy to add to almost anything. Both are shelf stable and calorie-efficient sources of fiber.
- Protein targeting: protein powder, eggs, and protein-enriched versions of staple foods ensure consistently high protein intake without requiring elaborate meal prep.