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Case 07 · Free Fridge Sheet

Feed the Muscle: 3 Chances a Day

Your per-meal protein target, by body weight, plus the protein-dense foods that hit it with a smaller plate. One large-print page for your fridge.

The Case 07 fridge sheet — a large-print one-page guide showing your protein target per meal by body weight and 10 protein-dense foods with gram counts.

Get the fridge sheet

Free. One page. Large print.

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What's on the sheet

  • Your protein line per meal, by weight (pounds and kilograms)
  • 10 protein-dense foods, with grams
  • 6 easy ways to hit the line, even with a small appetite
  • Walter's day, rewritten: from one meal over the line to three

Watch the case

Case 07: Inside an Aging Muscle: Why Protein Stops Working.

Watch on YouTube

General education, not medical advice. If you have kidney disease, diabetes, or a protein limit from your doctor, check with your doctor or a dietitian before changing anything.