Protein targets fail at lunchtime, when you have no idea where you stand. Here is a method that keeps a running total with one text per meal.

We priced eight grocery staples with USDA nutrient data and August 2026 BLS prices. Beans and eggs win on cost, chicken wins on calories.

Protein, carbs and fat explained in plain terms, with national survey data showing where the average adult's split lands against the official ranges.