Hi Pat, so far so good, you did great for day 2! First, the yolks are a good thing, that's where a lot of the nutrition actually lives, so eating the whole egg is the right move, and it is roughly 30 grams so you nailed it. We're not chasing perfection, we're building a pattern. You're building a pattern. To your question, no, you don't have to eat eggs and yogurt every single morning. Switch it up however you like. The target is the protein, not the specific food. Steel-cut oats with berries and almond milk is a solid base, it's just a little light on protein. You can tweak it, instead of tossing it: stir a scoop of protein powder into the oats, add some Greek yogurt on the side, or throw a couple eggs alongside. Any of those gets you to 30 without overhauling your whole breakfast. As far as why 30 grams at breakfast? Two reasons. Your body needs about that much in one sitting to actually trigger muscle repair and building, smaller amounts feed you, but they don't quite flip that switch. Protein first thing in the morning steadies your blood sugar, which heads off that mid-morning crash and the cravings that come with it. It basically sets the tone for your energy the rest of the day. I like the idea of whole chicken but it is not necessary. lol 100 grams might feels] like a mountain until you spread it out...about 30 at breakfast, 30 at lunch, 30 at dinner, and a snack in there, and you're home free. Great questions, you are clearly putting in the work. Keep going, and keep me posted.

@Pat Alevrontas Are you on day 5?

Mine is physical, if I don't work out at 6am to start my day it tends to get away from me with work and family stuff and I never get it done. When I do get it done It sets a positive tone for the rest of the day.

The boys get a snack or two that are not the healthiest. Sleep routines are are on point most of the time.