The Table · 밥상
Insights
The arithmetic, the levers, and what the system costs.
2,211kcal at today's portions
2,000 to 2,150 target61 over
181g protein
155 to 175 target6 over
At 6.0 oz mains this day is 61 kcal and 6 g protein over. Both targets, same direction. The brief’s own written portions, 7 to 8 oz, land near 2,380 kcal and 195 g protein, which is over on both.
The three levers, largest first
PortionMain protein per mealTwo meals a day, so every ounce here counts twice. Moving from 8 oz to 6 oz takes roughly 250 kcal and 30 g protein out of the day at once, which is the only lever that pulls both numbers the same direction.6.0 oz
MatchaThe milk, not the matchaThe powder is about 12 kcal. Everything else is 266 g of whole milk. A second one on a hard day costs 174 kcal and about $0.84, against roughly $8 to $9 in a cafe.174
each
each
BowlYogurt at 200 gThe brief allows three quarters of a cup to a full cup. That range is about 55 kcal wide and it is the quietest of the three.318
24 P
24 P
The week
MonGround beef preparedChicken thighs for the other meal · 소고기 / 닭다리살
TueSockeye salmon preparedGround beef for the other meal · 연어 / 소고기4 meals cooked
WedChicken thighs preparedGround beef for the other meal · 닭다리살 / 소고기
ThuGround beef preparedSockeye salmon for the other meal · 소고기 / 연어
FriChicken thighs preparedGround beef for the other meal · 닭다리살 / 소고기
SatSockeye salmon preparedChicken thighs for the other meal · 연어 / 닭다리살3 meals cooked
SunGround beef preparedChicken thighs for the other meal · 소고기 / 닭다리살
Suggested, never enforced. She may cook anything that is whole-food protein, rice or sweet potato, vegetables and moderate added fat, with no heavy breading, no sugar-heavy sauce and no large oil pour.
Where it lives
Mother'sMother's house어머니 집Primary bulk storage and the kitchen the batches come out ofBulk beef, chicken, salmon · Rice and sweet potatoes · Vegetables · Frozen berries · Pumpkin seeds · Olive oil · The current prepared batchAnything that will not be cooked within a few days goes in the freezer, not the fridge.
677677 Yorktown Place677 요크타운Fast self-cook base. Ninja dual air fryer and a cast iron skillet18 eggs · Butter · Spinach · 2 to 3 ready-to-cook protein portions · Frozen backup protein · Prepared rice and sweet potatoes · Greek yogurt · Frozen berries · Whole milk · Avocados · Matcha · Olive oilThis is the anti-takeout stock. If it is empty, the decision gets made by a menu.
Kat'sKat's apartment, Nyack냑 아파트Weekday breakfast station, Monday to FridayAbout 30 eggs · Butter · Spinach and greens
90 N90 North90 노스Same-day storage onlyToday's prepared meal · Whole milk · Matcha · Tea · Frother and shaker · Mug and tumblerNever two or three days of meals here. One day, so the cafe never becomes the answer.
66 N Midland Ave미들랜드Refrigerator access on Monday, Wednesday and Friday. No inventoryDo not build a food inventory here.
What it costs
$150a week, at cadence$651a month$21.40a day, all in
CostcoThe bulk store81% of weekly spend$122
W FoodsThe top-up store19% of weekly spend$28
A mealAverage main mealGarlic Paprika Chicken Thigh Bowls at $3.31 is the floor, Lemon Garlic Sockeye Salmon at $7.11 is the ceiling. Computed from raw weights, not cooked: you buy about a third more meat than lands in the container.$5.13
Breakfast6 eggs, greens, butter472 kcal · 39 g protein$2.18
MatchaAgainst $8 to $9 in a cafeOne a day for a year is roughly $2796 that does not leave. That is the whole argument for the tin at 90 North.$0.84
Male vitality
Testosterone responds to adequate energy intake, sufficient dietary fat, protein, resistance training, sleep, body composition, stress and micronutrient sufficiency, and it responds badly to extreme restriction. Food supports normal production; it does not boost it, and nothing on this surface will tell you otherwise.
EggsWhole eggs달걀Complete protein, choline, selenium, B12, and a meaningful share of the day's fat.Complete protein supports muscle retention through a deficit, choline supports cell membranes and nervous system function, and the yolk fat is part of how the fat floor gets met at all. Six eggs is about 36 g of protein and 30 g of fat before anything else is eaten.Six a day is 42 a week. Individual LDL and ApoB response to dietary cholesterol varies widely, so this belongs on a lipid panel with a clinician rather than in an argument on the internet. Your lab draw is still unbooked, and it already gates the hormone panel, the vascular markers, a clean creatinine baseline and the varicocele exam.
BeefGround beef, 85/15다진 소고기Protein, zinc, heme iron, B12, creatine.Zinc contributes to normal reproductive and endocrine function, creatine supports high-intensity performance, and iron with B12 carries red blood cell production and energy metabolism. This is why beef sits in the rotation three times a week rather than once.
SalmonWild sockeye salmon자연산 홍연어Protein, long-chain omega-3 fats, selenium, vitamin D.Omega-3 fats support cardiovascular and metabolic health. Vitamin D sufficiency is relevant to normal endocrine function where intake or status is inadequate, which is a narrower claim than the one usually made for it and the only one worth making.
ChickenChicken thighs닭다리살Protein, B vitamins, selenium.The leaner slot in the rotation, still with enough fat in the thigh to be worth eating. It is what lets a day carry protein without carrying the full fat load of a beef day.
YogurtGreek yogurt, 5%그릭 요거트Protein, calcium, live cultures where the label says so, dairy fat.A high-protein food that needs no cooking, which is the entire reason it works as the fourth feeding. Supports satiety and calcium intake on a day that is otherwise low in dairy.
BerriesFrozen mixed berries냉동 믹스 베리Fiber, vitamin C, polyphenols.Supports dietary quality and fiber intake at a low calorie cost. Frozen is not the compromise version: it is picked riper and it does not rot in week two.
SeedsRaw pumpkin seeds생 호박씨Magnesium, zinc, unsaturated fat.Magnesium contributes to normal muscle and nervous system function, and zinc contributes to normal reproductive function. A tablespoon is about 50 kcal, so this is a seasoning, not a snack.
GreensSpinach and mixed greens시금치와 어린잎 채소Folate, magnesium, potassium, vitamin K, fiber.Micronutrient density at almost no calorie cost, which is exactly what a deficit needs. A large handful is roughly 10 kcal.
AvocadoAvocado아보카도Monounsaturated fat, potassium, fiber.Supports fat quality and satiety. Half an avocado is about 160 kcal, which is why it is a selected-days food in the brief rather than a daily one.
EVOOExtra virgin olive oil올리브유Monounsaturated fat, polyphenols.The primary cooking and finishing fat, supporting a heart-healthy pattern. A teaspoon is 40 kcal and a free pour is 150, which is the whole reason the recipes measure it.
CarbsWhite rice and sweet potato백미와 고구마Carbohydrate, potassium, and fiber in the sweet potato.Carbohydrate supports glycogen, training performance and recovery. On a cut they are the lever you move rather than the thing you remove: cutting them to zero is how a deficit turns into a bad training block.
Every figure on this page is computed from the USDA values in the food table and the prices on the shopping screen, both editable, neither a prescription. Micronutrients are shown per food and never summed across a bowl, because no honest total exists for that.