30-day calendar
A tappable calendar with every day organized and ready.
30 days · real food · no shakes required
Protein first.
Perfection never.
A practical high-protein reset for weight loss, strength, and steadier meals—made for real midlife, real grocery stores, and people who want to chew their breakfast.
See the $19 introductory offer
What you receive
Your whole month, already mapped out.
Open the day, follow the meals, choose the gentle movement, and mark it complete. No perfection police live here.
Meals and recipes
Protein-centered breakfast, lunch, dinner, and snack ideas using familiar food.
Weekly grocery lists
Four manageable lists so you can shop without stocking a warehouse.
Gentle movement
Short walks, chair strength, mobility, and recovery days.
Real grocery-store ingredientsNo protein powder requiredPersonal protein calculator30-day food logProtein fact and safety sheetDaily encouragement
Introductory pricing
Choose the reset that fits you.
Checkout accepts PayPal, Venmo, and major cards. Your printable workbook and private 30-day member program are ready immediately after checkout.
30-Day High-Protein Reset
$19
- Instant printable workbook download
- Private interactive 30-day member website
- Meal plans, recipes, grocery lists, movement, calculator, calendar, and food log
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Reset + 5-Day Pink Drink Pack
$44
- Everything in the digital program
- Instant workbook and private website access
- Five-day Pink Drink sample pack mailed separately
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The $44 option adds $4 shipping at checkout and includes an instant digital workbook download; the five-day Pink Drink pack is mailed separately. The free reset bonus requires one qualifying Orygn order for a 30-day supply of both drinks and drops. One membership per verified order, for personal use only. This program is educational and is not individualized medical care.
Step 1
How much protein do you need?
There is no single perfect weight-loss number. The adult minimum is commonly set at 0.8 gram per kilogram of body weight. Many healthy older adults use 1.0–1.2 grams per kilogram as a practical conversation range for preserving muscle. This calculator uses your goal weight so the estimate stays reasonable.
Using goal weight can make the estimate more practical when weight loss is the goal. It is still only a starting point—not a prescription.
Enter goal weight
If your goal is 165 pounds, the calculator converts it to about 75 kilograms.
Multiply by 1.0–1.2
75 kg × 1.0–1.2 gives a practical starting range of about 75–90 grams daily.
Spread it out
Aim for roughly 25–30 grams at three meals, then adjust with a protein-rich snack if needed.
Talk with your clinician or dietitian before increasing protein if you have kidney disease, significant liver disease, or another condition that requires a special diet. This calculator is educational and does not replace individualized medical advice.
Your 30-day rhythm
Four weeks that build on each other
You do not need 30 completely different days. Repetition makes grocery shopping easier and helps the habits stick.
Find your anchors
Choose two breakfasts and two lunches you can repeat. Reach your protein range without chasing perfection.
- Protein at every meal
- Water with meals
- 10-minute walk most days
Build the plate
Add a vegetable or fruit and one measured comfort-side portion to your protein.
- Half the plate produce when practical
- Keep favorite carbs on purpose
- Two short strength sessions
Plan for busy days
Keep cooked protein, boiled eggs, yogurt, cottage cheese, and crunchy produce ready.
- Use leftovers for lunch
- Pack one emergency snack
- Notice hunger and energy
Make it yours
Keep the meals you loved, replace the ones you did not, and build a rhythm you can continue.
- Review your wins
- Repeat what worked
- Choose your next small goal
No protein powders required No “weird” flours Short cooking times Familiar grocery-store food
Brand-new recipe collection
Fourteen easy ways to reach your target
Protein counts are useful estimates. Brands, serving sizes, and substitutions change the final number, so check your own labels when precision matters.
Breakfast
Cottage Cheese Egg Toast10 min · approximately 32g protein per serving
Ingredients
- 2 eggs
- 1/2 cup cottage cheese
- 1 slice sturdy bread
- Tomato, salt and pepper
Directions
- Toast the bread.
- Scramble eggs with cottage cheese over medium-low heat.
- Pile onto toast and finish with tomato and pepper.
Apple-Pecan Yogurt Bowl5 min · approximately 28g protein per serving
Ingredients
- 1 cup plain Greek yogurt
- 1/2 chopped apple
- 1 tablespoon chopped pecans
- Cinnamon
- 2 chopped turkey-sausage links
Directions
- Spoon yogurt into a bowl.
- Top with apple, pecans and cinnamon.
- Serve the warmed sausage on the side.
Ham & Pepper Jack Breakfast Fold12 min · approximately 35g protein per serving
Ingredients
- 3 eggs
- 2 ounces chopped ham
- 1 ounce Pepper Jack
- Handful spinach
- Avocado-oil spray
Directions
- Wilt spinach and warm ham in a sprayed skillet.
- Add beaten eggs and cook until nearly set.
- Add cheese, fold and finish gently.
Baba’s Savory Breakfast Bowl8 min · approximately 34g protein per serving
Ingredients
- 3/4 cup cottage cheese
- 2 boiled eggs
- Chopped cucumber and tomato
- 2 slices crisp center-cut bacon
- Pepper
Directions
- Spoon cottage cheese into a bowl.
- Add chopped eggs, vegetables and bacon.
- Season and eat cold or room temperature.
Lunch
Chicken Ranch Crunch Bowl10 min · approximately 42g protein per serving
Ingredients
- 5 ounces cooked chicken
- 2 cups chopped lettuce
- Cucumber and tomato
- 2 tablespoons ranch
- 1/2 cup roasted chickpeas or crunchy vegetables
Directions
- Add lettuce and vegetables to a bowl.
- Top with sliced chicken.
- Add ranch and your chosen crunch just before serving.
Warm Cheeseburger Potato Bowl20 min · approximately 40g protein per serving
Ingredients
- 5 ounces 93/7 ground beef
- 1 small baked potato
- Lettuce, tomato, onion and pickles
- 1 ounce cheese
- Mustard
Directions
- Brown and season the beef.
- Split the potato and top with beef and cheese.
- Finish with vegetables, pickles and mustard.
Tuna White-Bean Lunchbox8 min · approximately 38g protein per serving
Ingredients
- 1 can tuna, drained
- 1/2 cup rinsed white beans
- Celery and chopped pickles
- 1 tablespoon mayonnaise
- Mustard, salt and pepper
Directions
- Mix tuna, beans, celery and pickles.
- Stir in mayonnaise and mustard.
- Pack with cucumber slices or crackers.
Turkey Taco Cottage-Cheese Bowl15 min · approximately 44g protein per serving
Ingredients
- 5 ounces lean ground turkey
- 1/2 cup cottage cheese
- Lettuce and tomato
- 1/3 cup black beans
- Mild taco sauce
Directions
- Brown turkey with mild taco seasoning.
- Layer lettuce, tomato, beans and cottage cheese.
- Add turkey and a light drizzle of sauce.
Dinner
Sheet-Pan Pork Tenderloin Supper35 min · approximately 43g protein per serving
Ingredients
- 1 1/2 pounds pork tenderloin
- 1 pound baby potatoes
- Green beans
- 1 tablespoon olive oil
- Garlic, salt and pepper
Directions
- Heat oven to 425°F.
- Roast seasoned potatoes for 12 minutes, then add pork and green beans.
- Cook until pork reaches 145°F; rest before slicing.
Creamy Chicken Broccoli Skillet25 min · approximately 46g protein per serving
Ingredients
- 1 1/2 pounds chicken breast or thighs
- 5 cups broccoli
- 1 cup chicken broth
- 3/4 cup blended cottage cheese
- Garlic and pepper
Directions
- Brown bite-size chicken until cooked through.
- Add broccoli and broth; cover until crisp-tender.
- Lower heat and stir in blended cottage cheese until creamy.
Venison Meatballs & Marinara35 min · approximately 41g protein per serving
Ingredients
- 1 1/2 pounds ground venison
- 1 egg
- 1/3 cup breadcrumbs
- 2 tablespoons Parmesan
- 2 cups marinara
- Roasted zucchini or pasta
Directions
- Mix venison, egg, crumbs and Parmesan; form meatballs.
- Bake at 400°F until cooked through.
- Warm in marinara and serve with your chosen side.
Lemon Salmon Rice Plate25 min · approximately 39g protein per serving
Ingredients
- 4 salmon fillets
- 2 cups cooked rice
- Asparagus
- Lemon
- Olive oil, garlic, salt and pepper
Directions
- Roast salmon and asparagus at 425°F for 12–15 minutes.
- Warm rice and divide among plates.
- Add salmon, asparagus and fresh lemon.
Snack
Cinnamon Cheesecake Fruit Dip5 min · approximately 18g protein per serving
Ingredients
- 3/4 cup Greek yogurt
- 1/4 cup cottage cheese
- Cinnamon
- Vanilla
- Apple slices or berries
Directions
- Blend yogurt and cottage cheese until smooth.
- Stir in cinnamon and vanilla.
- Chill and serve with fruit.
Crunchy Pickle Chicken Cups8 min · approximately 24g protein per serving
Ingredients
- 3 ounces chopped chicken
- 2 tablespoons cottage cheese
- Chopped pickle
- Mustard and pepper
- Mini sweet-pepper halves
Directions
- Mix chicken, cottage cheese, pickle and mustard.
- Season with pepper.
- Spoon into pepper halves for crunch.
Put it together
A sample 100-gram day
This is an example, not a rule. Choose the meals and portions that fit your target.
Cottage Cheese Egg Toast
Tuna White-Bean Lunchbox
Lemon Salmon Rice Plate
Estimated total: 109 grams
Keep this part close
Encouragement for the days that feel messy
01“You are not behind. You are building from where you are.”
02“Protein first is a direction—not another rule to fail.”
03“One balanced plate can change the direction of the whole day.”
04“Your body deserves nourishment, not punishment.”
05“Simple meals repeated are a strategy, not a lack of imagination.”
06“Strength is built in ordinary choices nobody applauds.”
07“A slower week still counts. Keep the promise small and keep it.”
08“Grace belongs in your plan, too.”
“You do not have to overhaul your whole life today. Build the next plate, take the next walk, and thank God for another chance to care for the body carrying you.”
Start with my protein targetSources & important notes
The calculator presents general education, not a medical prescription. Protein needs vary with age, activity, total calorie intake, medical conditions, and medications.