Operation 80
Week
—
of 8
—
—
Daily Targets
Calories
2 100 kcal
Protein
180 g
Fiber
40–45 g
Water
3 L
Steps
8–10 k
Weekly Shopping
0 / 0
Reset
▶
Protein
Chicken breast
3 kg
Frozen white fish
1 kg
Eggs
24
0% Greek yogurt / skyr
3 kg
Cottage cheese
2 kg
Canned light tuna
4 cans
Tuna: use max 3–4 meals / week
Carbs
Rice (dry)
1 kg
Potatoes
3 kg
Oats
700 g
High-fiber crackers
400 g
Vegetables
Broccoli
1 kg
Green beans
1 kg
Mixed vegetables (frozen)
1 kg
Carrots
1 kg
Spinach
500 g
Tomatoes
700 g
Cucumbers
×2
Bell peppers
×4
Salad bags
×2
Fiber Sources
Kidney beans (canned)
4 cans
Chickpeas (canned)
2 cans
Fruit
Apples
×7
Bananas
×7
Pears
×4
Frozen berries
700 g
Fats
Peanut butter
1 jar
Olive oil
1 bottle
—
—
Today's Meals
↺ Shuffle All
Breakfast
↺
Lunch
↺
Snack
↺
Dinner
↺
Estimated Daily Totals
Protein
— g
Fiber
— g
Calories
— kcal
Daily Checklist
Morning
Log weight
500 ml water on waking
Check today's workout
Nutrition
Protein target hit (180 g)
Fiber target hit (40–45 g)
Calories controlled (~2 100)
Water target hit (3 L)
Activity
Workout / session completed
Steps completed (8–10 k)
Mobility done
Day progress
0 / 10
Weekly Review
Record average weight this week
Measure waist
Front photo
Side photo
Back photo
Note knee condition
Note energy level
Meal prep done
Daily checks reset at midnight · Shopping list resets every Monday