Feel Desired
Again
Lab-guided testosterone and hormone therapy — delivered to your door through a secure, physician-supervised telehealth platform.
Takes 2 minutes · No office visit · Discreet shipping
What We Treat
Sauzule delivers physician-guided care across the biological systems most responsible for hormone balance, metabolic health, and long-term vitality.
Men's TRT & Hormone Optimization
Restore energy, drive, and body composition through physician-guided testosterone replacement therapy and comprehensive hormone management.
Women's HRT & Hormone Balance
Physician-led hormone therapy addressing fatigue, mood, libido, and weight — built around your labs, not a one-size-fits-all protocol.
Medical Weight Loss
GLP-1 therapy, metabolic optimization, and physician oversight — treating the root cause of weight gain, not just the symptoms.
Peptide Therapy
Targeted, physician-prescribed peptides supporting recovery, metabolic efficiency, and sexual health under licensed medical oversight.
How Care Works
From your first question to your first shipment — Sauzule is built to be fast, discreet, and medically rigorous.
Answer a Few Questions
Complete a short health intake online. Takes 2–3 minutes. No office visit required.
Get Your Lab Order
We send you a comprehensive lab panel order. Draw at any local lab near you.
Physician Reviews Your Results
A licensed physician evaluates your labs and builds your personalized treatment plan.
Treatment Ships to Your Door
Discreet packaging. Ongoing physician monitoring and follow-up included.
What Our Patients Say
"I had my labs done Tuesday and was talking to a physician by Thursday. Six weeks in and I feel like I'm 35 again. Energy, drive, everything."
"My doctor kept telling me my levels were 'normal.' Sauzule actually looked at the whole picture and found what was wrong. I finally feel like myself."
"Lost 22 pounds in 3 months. But more than the weight — my energy is back, my sleep is better. This is the most supported I've felt by any medical provider."
Built on Medical Standards,
Not Trends
Lab-Guided Decisions
Every treatment plan begins with comprehensive bloodwork — not assumptions or one-size-fits-all protocols.
Physician-Led Care
Licensed physicians review your labs, determine eligibility, and monitor your progress at every stage.
HIPAA-Secure Platform
All consultations and data are handled through a fully HIPAA-compliant telehealth infrastructure.
FDA-Regulated Pharmacies
All medications are sourced exclusively from licensed, FDA-regulated compounding pharmacies.
Delivered to Your Door
Discreet, fast shipping directly to your home — no clinic visits, no waiting rooms.
Ongoing Monitoring
Treatment doesn't stop at the prescription. We track your progress and adjust your plan over time.
Ready to Feel Desired Again?
The first step is a brief health assessment to determine clinical eligibility — it takes less than 3 minutes.
You're Not
Getting Old.
You're Running Low.
Low testosterone is behind the fatigue, the brain fog, the stubborn belly fat — and the drive that's quietly fading. Sauzule finds exactly what's wrong and fixes it, guided by your labs and a licensed physician.
Takes 2 minutes · No office visit required
You Shouldn't Have to Feel
This Way
Most men who come to Sauzule aren't sick. They're sub-optimized. Low testosterone builds slowly — the change is so gradual most men don't realize how far they've drifted until they see their labs.
These aren't signs of aging. They're signals from your biology that something is off. Our job is to find it, name it, and fix it.
Your Treatment.
Your Vial.
Sauzule testosterone is sourced exclusively from FDA-regulated compounding pharmacies and shipped directly to your door in discreet packaging.
Every vial is physician-prescribed, lab-dosed, and matched to your specific protocol — not a generic, off-the-shelf product.
How We Build
Your Treatment Plan
Comprehensive Lab Panel
We assess testosterone, estradiol, thyroid, metabolic markers, inflammatory signals, cardiovascular risk, and more. Decisions are data-driven, never guesswork.
Physician Review
A licensed physician reviews your full lab picture and health history to determine the right protocol — not a templated plan.
Personalized Treatment
Your plan may include TRT, estrogen management, metabolic support, sexual health therapies, and peptide interventions — all selected for you specifically.
Ongoing Monitoring
We track your response with follow-up labs and adjust your protocol as your physiology changes over time.
Men's TRT FAQ
Your Biology Has Answers.
Let's Find Them.
Start with a brief health assessment. A physician reviews your labs and builds your personal plan.
You're Doing
Everything Right.
It's Your Hormones.
The exhaustion. The weight that won't budge. The mood your doctor dismisses as stress. These aren't in your head — they're in your hormones. Sauzule helps women get answers, and a physician-led plan built around their actual biology.
Takes 2 minutes · Physician-reviewed · Discreet
When Your Body
Feels Like It's
Working Against You
Hormonal disruption rarely announces itself all at once. It compounds quietly over time — through stress, metabolic strain, and the natural shifts of perimenopause and menopause.
Symptoms are frequently dismissed as stress, aging, or lifestyle. At Sauzule, we take a different view: these symptoms are physiological signals, and they deserve medical attention.
Treatments We
May Prescribe
When clinically appropriate, your physician may prescribe one or more of the following bioidentical hormone therapies — sourced from licensed compounding pharmacies and shipped directly to your door.
Estradiol
Supports temperature regulation, sleep quality, mood stability, vaginal comfort, and bone health. The most-prescribed HRT cream for perimenopause and menopause symptom management.
Progesterone
Supports sleep, mood, and emotional balance while protecting against estrogen-related risks. Often prescribed alongside Estradiol for comprehensive hormone optimization.
Testosterone
Supports libido, energy, motivation, and lean muscle tone. Often overlooked in women's hormone care — but a critical component of full hormonal restoration.
All hormone therapies are physician-prescribed and individualized based on your laboratory data and medical history. Treatment plans are adjusted over time as your physiology changes.
Lab-Guided.
Physician-Led.
Comprehensive Hormonal Lab Panel
We assess estrogen, progesterone, testosterone, thyroid, metabolic markers, inflammatory signals, and safety parameters.
Physician-Led Treatment Planning
A licensed physician reviews your labs and medical history to build a plan that reflects your unique physiology — not a template.
Individualized HRT Protocol
When appropriate, your plan may include bioidentical hormones, metabolic support, and targeted sexual health therapies.
Ongoing Monitoring & Adjustment
Follow-up labs and physician check-ins ensure your plan evolves as your needs change over time.
Women's HRT FAQ
You Deserve to Feel Like
Yourself Again
Start with a brief health assessment. We'll find out exactly what's going on with your hormones.
The Diet Isn't
the Problem.
Your Metabolism Is.
If you've tried everything and the weight keeps coming back, there's a reason — and it's not willpower. Sauzule uses lab testing and physician oversight to find the metabolic root cause and build a plan that actually works long-term.
This Isn't a
Willpower Problem.
It's Metabolic.
Sustainable fat loss is governed by metabolic physiology, not discipline. Energy balance is regulated by complex biological systems — insulin signaling, hormonal balance, inflammatory load, thyroid function, and neuroendocrine regulation.
When these systems are dysregulated, traditional dieting fails. Weight loss slows, lean mass is lost, and rebound becomes increasingly common. This is not personal failure — it's biology.
The Medication That
Changed Everything
Physician-Prescribed Appetite & Metabolic Regulation
GLP-1 receptor agonists (including semaglutide and tirzepatide) are a class of medications that reduce appetite, improve insulin sensitivity, and regulate blood sugar — producing significant, sustained fat loss in most patients.
At Sauzule, GLP-1 therapy is prescribed only when clinically appropriate based on your metabolic labs and medical history. It is integrated into a comprehensive metabolic care strategy — not prescribed in isolation.
Metabolic & Hormonal Labs
Full panel assessing insulin sensitivity, metabolic markers, thyroid function, hormonal balance, and inflammatory indicators.
Physician Treatment Plan
Your physician selects the right combination of therapies — GLP-1, hormonal optimization, or peptide support — based on your objective data.
Medication Shipped to You
All medications sourced from FDA-regulated pharmacies and delivered directly to your door in discreet packaging.
Ongoing Monitoring
Follow-up labs and physician check-ins track your progress and adjust dosing for optimal results and safety.
Physician-Prescribed.
Lab-Guided. Delivered.
When clinically appropriate, your physician may prescribe one of the following GLP-1 therapies — sourced from FDA-regulated pharmacies and shipped directly to your door.
Semaglutide
The same active ingredient as Ozempic and Wegovy. Reduces appetite, improves insulin sensitivity, and supports significant, sustained fat loss when prescribed within a comprehensive metabolic care plan.
Tirzepatide
The active ingredient in Mounjaro and Zepbound. A dual GLP-1 / GIP receptor agonist showing superior weight loss outcomes compared to first-generation GLP-1 medications in clinical trials.
All medications sourced from FDA-regulated pharmacies. Your physician determines which therapy, if any, is clinically appropriate based on your labs and medical history.
Medical Weight Loss FAQ
Find Out What's Really
Holding You Back
Start with a metabolic health assessment. A physician reviews your labs and builds your personalized plan.
Engineered for the Body
You Have. Built for the
Body You Want.
Faster recovery. Deeper sleep. Sharper energy. Better body composition. Peptide therapy activates the biological signaling pathways your body uses to repair, perform, and stay sharp at every age.
Physician-prescribed · Lab-guided · FDA-regulated pharmacies
Precision Cellular
Signaling
Peptides are short chains of amino acids that function as biological signaling molecules — directing processes related to tissue repair, metabolic regulation, inflammatory control, and physiological balance.
As signaling efficiency declines with age, stress, or metabolic dysfunction, the body's ability to recover, adapt, and maintain stability is impaired.
At Sauzule, peptide therapy is a clinical intervention — used selectively, guided by laboratory data, and always prescribed by a licensed physician. Never a supplement. Never one-size-fits-all.
Recovery & Tissue Repair
Capacity for healing, resilience, and physical recovery after stress or injury.
Metabolic Function
Body composition markers, fat utilization efficiency, and metabolic rate indicators.
Sleep Quality & Circadian Rhythm
Sleep architecture and growth hormone release during rest cycles.
Sexual Health & Function
Physiological contributors to libido, arousal, and sexual performance.
Cognitive & Physical Resilience
Overall vitality, neurological health, and adaptability under stress.
Peptides We May Prescribe
All peptide selection is based on your individual lab results, medical history, and clinical goals. Eligibility is determined by your physician — not self-selected.
BPC-157
Tissue repair, gut healing, and musculoskeletal recovery. Often integrated alongside TRT protocols for accelerated recovery.
CJC-1295 / Ipamorelin
Growth hormone-releasing peptides supporting lean mass, fat metabolism, sleep quality, and physical recovery.
Sermorelin
FDA-approved growth hormone-releasing peptide supporting longevity, sleep quality, body composition, and metabolic health.
PT-141
Centrally acting peptide supporting sexual arousal and libido in both men and women — working through neurological pathways.
Semaglutide
FDA-approved GLP-1 receptor agonist supporting appetite regulation, insulin sensitivity, and sustainable metabolic balance.
Tirzepatide
Next-generation dual GLP-1 / GIP receptor agonist for metabolic optimization and body composition support.
Additional peptide therapies may be available based on clinical evaluation. Some peptides are physician-prescribed through licensed compounding pharmacies under medical oversight.
Peptide Therapy FAQ
Physician-Prescribed.
Data-Driven. Delivered.
Eligibility for peptide therapy is determined through clinical evaluation and laboratory review — not self-selection.
We Built Sauzule for
People Who Were Tired of Being Dismissed.
Too many men and women have walked out of doctor's offices being told their labs are "normal" while feeling anything but. We started Sauzule to change that — by treating hormone optimization as the precise, individualized medicine it actually is.
A Standard of Care That
Treats You Like a Person.
Hormone health affects every part of your life — your energy, your sleep, your mood, your relationships, your confidence in your own body. Yet most people who walk into a primary care office with hormonal symptoms leave with the same answer: "Your labs look fine. Try eating better and exercising more."
That's not medicine. That's dismissal.
Sauzule was built on a simple principle: when your body is telling you something is wrong, the right response is to investigate carefully — not to send you home. Our physicians review your full lab panel, your symptoms, your medical history, and your goals before designing a protocol that's specifically yours. No templates. No one-size-fits-all. No dismissal.
Physician-Led.
Lab-Guided. Individualized.
Comprehensive Labs
We don't guess. Every protocol begins with full hormone, metabolic, and thyroid panels — far beyond what's offered in standard physicals.
Physician Review
A licensed physician personally reviews your results, your symptoms, and your goals — and designs a protocol specific to your physiology.
Ongoing Optimization
Your protocol evolves with you. Regular follow-up labs and physician check-ins ensure your treatment continues to work as your body changes.
The Things We Won't
Compromise On.
Licensed U.S. Physicians Only
Every protocol is designed and signed by a physician licensed in your state. No mid-level prescribers, no offshore providers, no shortcuts.
FDA-Regulated Pharmacies
All medications are dispensed exclusively from licensed, FDA-regulated U.S. compounding and retail pharmacies. Quality and safety are non-negotiable.
Real Patient Privacy
HIPAA-compliant infrastructure, encrypted records, and discreet packaging. Your treatment is between you and your physician — no one else.
No Bait-and-Switch Pricing
Transparent monthly pricing that includes physician care, lab work, and medications. No surprise charges, no upselling, no quotas.
Ready to Be Heard?
Take the first step toward hormone care that's actually built for you.
Your 4-Meal Daily Plan
Daily targets: ~2193 cal | 196g protein | 219g carbs | 73g fat
---
Meal 1 — Breakfast
Protein oats bowl
- 1 cup oats — 150 cal
- 1 scoop protein powder — 120 cal
- 1 banana — 90 cal
- 1 tbsp peanut butter — 95 cal
~455 cal | 38g protein
---
Meal 2 — Lunch
Chicken & rice power bowl
- 6 oz grilled chicken breast — 186 cal
- 1 cup cooked brown rice — 215 cal
- 1 cup roasted vegetables — 80 cal
- Olive oil & lemon dressing — 120 cal
~600 cal | 48g protein
---
Meal 3 — Dinner
Lean protein with vegetables
- 6 oz salmon or lean beef — 250 cal
- 1½ cups roasted broccoli & sweet potato — 180 cal
- 1 tsp olive oil — 40 cal
~470 cal | 42g protein
---
Meal 4 — Snack
Greek yogurt parfait
- 1 cup Greek yogurt — 150 cal
- ½ cup berries — 40 cal
- 2 tbsp granola — 60 cal
~250 cal | 17g protein
---
Prep tip: Cook meals in batches Sunday & Wednesday to stay on track all week.
Your 4-Day Training Plan
---
Day 1 — Upper Body Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press or Push-up | 4 | 8–12 | 90s |
| Shoulder Press | 3 | 10–12 | 75s |
| Incline DB Press | 3 | 10–12 | 75s |
| Tricep Pushdown | 3 | 12–15 | 60s |
| Lateral Raises | 3 | 15 | 60s |
---
Day 2 — Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squats | 4 | 8–10 | 90s |
| Romanian Deadlift | 3 | 10–12 | 90s |
| Leg Press | 3 | 12 | 75s |
| Walking Lunges | 3 | 12 each | 60s |
| Calf Raises | 4 | 15–20 | 45s |
---
Day 3 — Upper Body Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups or Lat Pulldown | 4 | 8–10 | 90s |
| Seated Cable Row | 3 | 10–12 | 75s |
| Face Pulls | 3 | 15 | 60s |
| Barbell Curl | 3 | 10–12 | 60s |
| Hammer Curls | 3 | 12 | 60s |
---
Day 4 — HIIT & Cardio
20–30 min cardio + 3 rounds of:
- 10 burpees
- 15 goblet squats
- 12 push-ups
- 20 mountain climbers
---
Rest days: 20 min walk + light stretching. Recovery is when you grow.
Evidence-Based Supplement Protocol
---
Daily Essentials
| Supplement | Dose | Timing | Why |
|---|---|---|---|
| Creatine Monohydrate | 5g | Anytime | Strength & muscle retention |
| Protein Powder | 25–30g | Post-workout | Hit protein target |
| Vitamin D3 | 3,000 IU | With meal | Hormones, immunity, bone health |
| Omega-3 | 2g EPA+DHA | With meal | Inflammation & heart health |
---
Optional
| Supplement | Dose | Timing | Why |
|---|---|---|---|
| Magnesium Glycinate | 300mg | Before bed | Sleep & muscle recovery |
| Zinc | 25mg | With dinner | Testosterone & immune support |
| Caffeine | 150mg | Pre-workout | Performance & focus |
---
Skip fat burners and detox products. The four essentials above are the only supplements with consistent scientific backing.
Recovery & Flexibility Routine
Do this after every workout (10 min) and on rest days (20 min).
---
Post-Workout (Hold 30 sec each)
Hip Flexor Kneeling Stretch
Kneel on one knee, push hips forward gently. Switch sides.
Hamstring Reach
Sit, legs extended, reach toward feet. Hold at comfortable tension.
Doorway Chest Opener
Arms at 90° in doorframe. Press forward gently. 30 sec.
Pigeon Pose
One shin across, lower toward floor. 45 sec each side.
Lying Quad Stretch
On side, pull heel to glute. 30 sec each leg.
---
Rest Day Routine (15–20 min)
- Cat-cow — 10 slow reps
- World's greatest stretch — 5 each side
- Child's pose — 60 sec
- Thoracic rotations — 10 each side
- Couch stretch — 45 sec each leg
---
Foam rolling tip: 60 sec on quads, IT band, and upper back before stretching improves range of motion significantly.
Weekly Grocery List
For your 4-meal plan. One shop covers the full week.
---
Proteins
- [ ] Chicken breast — 3 lbs
- [ ] Salmon fillets — 1.5 lbs
- [ ] Lean ground beef 90/10 — 1 lb
- [ ] Greek yogurt plain — 32 oz
- [ ] Cottage cheese — 16 oz
- [ ] Eggs — 1 dozen
- [ ] Protein powder (if needed)
Carbohydrates
- [ ] Rolled oats — 1 container
- [ ] Brown rice — 2 lb bag
- [ ] Sweet potatoes — 3 medium
- [ ] Bananas — 1 bunch
- [ ] Mixed berries (frozen OK) — 12 oz
- [ ] Apples — 5
Fats
- [ ] Almonds — 8 oz
- [ ] Natural peanut butter — 1 jar
- [ ] Olive oil — 1 bottle
- [ ] Avocados — 3
Vegetables
- [ ] Broccoli — 1 large head
- [ ] Baby spinach — 5 oz bag
- [ ] Bell peppers — 4
- [ ] Zucchini — 2
- [ ] Cherry tomatoes — 1 pint
---
Estimated cost: $85–110/week | Prep time: 2 hrs on Sunday = stress-free eating all week
Smart Fast Food Choices
Targeting ~2193 cal/day. Pick options with highest protein.
---
Chipotle
- Bowl: Chicken, brown rice, black beans, fajita veggies, salsa — ~650 cal | 45g protein
Chick-fil-A
- Grilled Chicken Sandwich (no mayo) + side salad — ~410 cal | 38g protein
- 8-count Grilled Nuggets + fruit cup — ~260 cal | 25g protein
Subway
- 6' Turkey on 9-grain wheat, extra veggies, mustard — ~280 cal | 20g protein
McDonald's
- McDouble no bun — ~340 cal | 27g protein
- Egg McMuffin (no butter) — ~300 cal | 18g protein
Panera
- Power Chicken Hummus Bowl — ~480 cal | 42g protein
Starbucks
- Egg White Bites — 170 cal | 12g protein
---
Rule: Grilled over fried. Sauces on side. Double protein when possible.
Welcome to Your Health Plan
Select your access type to get started
Enter Your Patient Code
Your Sauzule provider gave you a code when you enrolled in your treatment plan.
Need your code? Contact your provider
About You
Basic measurements to calibrate your plan with precision.
Your Goals
Select all that apply. Your plan will be optimized around your priorities.
Nutrition Preferences
Your plan will be built around foods you actually enjoy eating.
Training & Lifestyle
Help us build a workout plan that fits your real life.
Health Context
Final details to make your plan as safe and effective as possible.
Analyzing your profile and generating your personalized nutrition, training,
supplement, grocery, and dining-out protocol — this may take 30–60 seconds...
Your 4-Meal Daily Plan
Daily targets: ~2193 cal | 196g protein | 219g carbs | 73g fat
---
Meal 1 — Breakfast
Protein oats bowl
- 1 cup oats — 150 cal
- 1 scoop protein powder — 120 cal
- 1 banana — 90 cal
- 1 tbsp peanut butter — 95 cal
~455 cal | 38g protein
---
Meal 2 — Lunch
Chicken & rice power bowl
- 6 oz grilled chicken breast — 186 cal
- 1 cup cooked brown rice — 215 cal
- 1 cup roasted vegetables — 80 cal
- Olive oil & lemon dressing — 120 cal
~600 cal | 48g protein
---
Meal 3 — Dinner
Lean protein with vegetables
- 6 oz salmon or lean beef — 250 cal
- 1½ cups roasted broccoli & sweet potato — 180 cal
- 1 tsp olive oil — 40 cal
~470 cal | 42g protein
---
Meal 4 — Snack
Greek yogurt parfait
- 1 cup Greek yogurt — 150 cal
- ½ cup berries — 40 cal
- 2 tbsp granola — 60 cal
~250 cal | 17g protein
---
Prep tip: Cook meals in batches Sunday & Wednesday to stay on track all week.
Your 4-Day Training Plan
---
Day 1 — Upper Body Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press or Push-up | 4 | 8–12 | 90s |
| Shoulder Press | 3 | 10–12 | 75s |
| Incline DB Press | 3 | 10–12 | 75s |
| Tricep Pushdown | 3 | 12–15 | 60s |
| Lateral Raises | 3 | 15 | 60s |
---
Day 2 — Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squats | 4 | 8–10 | 90s |
| Romanian Deadlift | 3 | 10–12 | 90s |
| Leg Press | 3 | 12 | 75s |
| Walking Lunges | 3 | 12 each | 60s |
| Calf Raises | 4 | 15–20 | 45s |
---
Day 3 — Upper Body Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups or Lat Pulldown | 4 | 8–10 | 90s |
| Seated Cable Row | 3 | 10–12 | 75s |
| Face Pulls | 3 | 15 | 60s |
| Barbell Curl | 3 | 10–12 | 60s |
| Hammer Curls | 3 | 12 | 60s |
---
Day 4 — HIIT & Cardio
20–30 min cardio + 3 rounds of:
- 10 burpees
- 15 goblet squats
- 12 push-ups
- 20 mountain climbers
---
Rest days: 20 min walk + light stretching. Recovery is when you grow.
Evidence-Based Supplement Protocol
---
Daily Essentials
| Supplement | Dose | Timing | Why |
|---|---|---|---|
| Creatine Monohydrate | 5g | Anytime | Strength & muscle retention |
| Protein Powder | 25–30g | Post-workout | Hit protein target |
| Vitamin D3 | 3,000 IU | With meal | Hormones, immunity, bone health |
| Omega-3 | 2g EPA+DHA | With meal | Inflammation & heart health |
---
Optional
| Supplement | Dose | Timing | Why |
|---|---|---|---|
| Magnesium Glycinate | 300mg | Before bed | Sleep & muscle recovery |
| Zinc | 25mg | With dinner | Testosterone & immune support |
| Caffeine | 150mg | Pre-workout | Performance & focus |
---
Skip fat burners and detox products. The four essentials above are the only supplements with consistent scientific backing.
Recovery & Flexibility Routine
Do this after every workout (10 min) and on rest days (20 min).
---
Post-Workout (Hold 30 sec each)
Hip Flexor Kneeling Stretch
Kneel on one knee, push hips forward gently. Switch sides.
Hamstring Reach
Sit, legs extended, reach toward feet. Hold at comfortable tension.
Doorway Chest Opener
Arms at 90° in doorframe. Press forward gently. 30 sec.
Pigeon Pose
One shin across, lower toward floor. 45 sec each side.
Lying Quad Stretch
On side, pull heel to glute. 30 sec each leg.
---
Rest Day Routine (15–20 min)
- Cat-cow — 10 slow reps
- World's greatest stretch — 5 each side
- Child's pose — 60 sec
- Thoracic rotations — 10 each side
- Couch stretch — 45 sec each leg
---
Foam rolling tip: 60 sec on quads, IT band, and upper back before stretching improves range of motion significantly.
Weekly Grocery List
For your 4-meal plan. One shop covers the full week.
---
Proteins
- [ ] Chicken breast — 3 lbs
- [ ] Salmon fillets — 1.5 lbs
- [ ] Lean ground beef 90/10 — 1 lb
- [ ] Greek yogurt plain — 32 oz
- [ ] Cottage cheese — 16 oz
- [ ] Eggs — 1 dozen
- [ ] Protein powder (if needed)
Carbohydrates
- [ ] Rolled oats — 1 container
- [ ] Brown rice — 2 lb bag
- [ ] Sweet potatoes — 3 medium
- [ ] Bananas — 1 bunch
- [ ] Mixed berries (frozen OK) — 12 oz
- [ ] Apples — 5
Fats
- [ ] Almonds — 8 oz
- [ ] Natural peanut butter — 1 jar
- [ ] Olive oil — 1 bottle
- [ ] Avocados — 3
Vegetables
- [ ] Broccoli — 1 large head
- [ ] Baby spinach — 5 oz bag
- [ ] Bell peppers — 4
- [ ] Zucchini — 2
- [ ] Cherry tomatoes — 1 pint
---
Estimated cost: $85–110/week | Prep time: 2 hrs on Sunday = stress-free eating all week
Smart Fast Food Choices
Targeting ~2193 cal/day. Pick options with highest protein.
---
Chipotle
- Bowl: Chicken, brown rice, black beans, fajita veggies, salsa — ~650 cal | 45g protein
Chick-fil-A
- Grilled Chicken Sandwich (no mayo) + side salad — ~410 cal | 38g protein
- 8-count Grilled Nuggets + fruit cup — ~260 cal | 25g protein
Subway
- 6' Turkey on 9-grain wheat, extra veggies, mustard — ~280 cal | 20g protein
McDonald's
- McDouble no bun — ~340 cal | 27g protein
- Egg McMuffin (no butter) — ~300 cal | 18g protein
Panera
- Power Chicken Hummus Bowl — ~480 cal | 42g protein
Starbucks
- Egg White Bites — 170 cal | 12g protein
---
Rule: Grilled over fried. Sauces on side. Double protein when possible.