This is a two-week guided routine extracted from The System. Each day, you follow one protein-prioritised breakfast baseline and rate your energy, hunger, and satisfaction on a 1-to-5 scale. By day 14 you will have data on your own hunger patterns, and a list of go-to breakfasts that work for your body.
Days 1 to 3: Baseline installation
Three different breakfasts, each delivering at least 30 grams of protein. Do not change anything else. Log your energy level at 10am, 12pm, and 3pm. The goal is to install the rhythm, not to optimise.
Days 4 to 7: Per-meal tuning
Identify your favourite breakfast from days 1 to 3. Repeat it four days in a row. Watch what stabilises: hunger, energy, cravings. This is the meal that becomes your default baseline.
Days 8 to 14: Expansion
Introduce four new breakfasts from The System. Rotate one new breakfast per two days. By the end of week two, you have five go-to options. The full System contains 30.
This is an excerpt. The full routine includes meal-by-meal macro targets, prep time, and an interactive tracker inside The System.