When I first started working on closing my protein gap (difference between how much protein your body actually needs (especially for things like building or maintaining lean muscle)), one of the biggest challenges wasn’t knowing what to eat — it was simply keeping track of what I already ate.
I didn’t want to count every macro or log meals in a complicated app.
So I built a simple system that works for me — and you can easily adapt it to work for you, too.
My Go-To Method: The Reminders App
I use the basic Reminders app on my iPhone to create a quick daily checklist of the protein-rich foods I typically eat.
For example, my list might include:
- 🥤 Whey protein shake – 30g
- 🍫 Protein bar – 21g
- 🍳 3 eggs – 18g
- 🥙 Chicken breast – 30g
- 🐟 Tuna wrap – 25g
- 🍿 Protein crisps – 12g
Each morning, I duplicate the list or start with a fresh version.
Throughout the day, I simply check off each item as I consume it.
By the end of the day, I can:
- See what I actually ate
- Add it up quickly
- Or even type the list into ChatGPT and have it total the grams for me
Why This Works for Me
- It’s fast
- It fits my routine
- It’s flexible (I can swap items based on the day)
- It removes decision fatigue — I’m just tracking, not planning every minute
You could do the same thing with:
- The Notes app
- A simple checklist on paper
- Google Keep or a to-do list app
- Or even pre-load your daily list into ChatGPT to track and calculate for you
The Real Win: Having a Repeatable System
The point isn’t the app. It’s the system.
Whether you track with paper or your phone, the real key is to create a daily rhythm that’s easy to follow and repeat.
Consistency always beats perfection — and knowing where you are each day helps you stay in control of your progress.
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