Everything you need to hit your three numbers, and nothing you don't. Tap what you need, take it to the store, and come back to it every week.
Start with proteinAim for about a palm-sized portion at each meal. You don't need to chase an exact gram count.
Pick a few from each sectionYou are not meant to buy the whole list. Three or four proteins and two or three of everything else covers a week.
Buy what you will actually eatNo food is off limits on the BRC Method. This list just makes your calorie and protein numbers easier to hit.
Every meal below is built only from this list. The formula never changes: a protein, a carb, and a vegetable or fruit.
This list works best when you know your daily calorie, protein, and step targets. The calculator gives you all three in about a minute, free.
Find My Three Numbers Get the Free Method GuideProtein amounts are rounded estimates for common serving sizes and vary by brand and cut. Check the label on what you buy. This list is general education, not medical or dietary advice.