Protein First
Fix runaway hunger without counting a single calorie.
Most people eating less are fighting hunger with willpower. That is a fight they have scheduled several times a day, every day, forever.
Protein is generally more filling per calorie than carbohydrate or fat, and it is the thing people skip when meals get thrown together. It is not the only lever — food high in water and fibre fills you up too — but choosing the protein first changes the shape of the plate before the rest fills the space, and you eat less without holding back at the table.
Decide the protein first
Every meal starts with what the protein is. Everything else gets built around that answer, not before it.
Use your palm, not a scale
One or two palm-sized portions a meal is close enough for almost everyone. Being precise here costs a lot of compliance and buys very little.
Eat it first
The order inside the meal matters more than people expect. Starting with the protein reliably cuts how much of the rest you want.
Fix breakfast before anything else
It is the meal most likely to be nearly all carbohydrate, and the one you feel for the next six hours.
Go deeper
What the paid version adds to this one.
How much you need, based on your weight and training, and why
Fifteen meals at three time budgets, including a five-minute set
The plant-based version, which is a genuinely different problem
How this works alongside lifting, filmed across a training block