Sunday

Day 1 of 7

~2,800 cal · 135 g protein
The rotation

This week

Prep, twice a week

Day 1 and Day 4: cook 3 cups of rice and 1½ lb chicken thighs. That covers the next 3 days of lunches and dinners.

Is it working?

Weigh in the morning 2-3 times a week and watch the weekly average. Aim for about +0.5 lb a week. No change for 2 weeks: add ~250 cal. Over 1 lb a week: trim a little.

Shopping

Groceries

0 of 0
Gluten check

Read the labels on the chicken strips, the grilled chicken seasoning, and the salsa. Get tamari, not regular soy sauce.

Already in the kitchen

Recipes

All meals

This iPad

Sync

Not connected. Checkmarks stay on this device.

Use the same key on your phone and this iPad and the grocery list, finished meals, and week start stay in step.

Put it on the home screen

In Safari, tap Share, then Add to Home Screen. Mise opens full screen and works offline.