Fuel Standards System + Meal Builder Matrix (Printable + On-Screen)

If you’re tired of “starting over” every Monday, this is your reset.

Fuel Standards System is a simple framework that keeps you out of the snack spiral and helps you build meals that feel complete—without tracking, obsessing, or overcomplicating it. It’s not a diet. It’s a set of rails you can follow on your busiest weeks.

What you’ll get

A digital download that includes two versions:

• Printable PDF (print it and check boxes by hand)

• On-screen PDF (use on your phone/tablet/computer and mark it up digitally)

Inside the system

• 10-Minute Quick Start so you know exactly what to do first
• The 5 Fuel Standards (simple rules that cover most results)
• Protein First guide + easy “default breakfast” options
• Meal Builder Matrix to build meals without thinking (protein → produce → optional carbs → flavor)
• Plug-and-Play default meals you can repeat for predictable energy
• Snack Spiral Breaker (a simple sequence that fixes the meal, not your willpower)
• Weekly Fuel Tracker + 2-x Minute Weekly Review to tighten one thing at a time
• Notes page for your own tweaks and defaults

Best for you if…

• You want structure without calorie counting
• You need meals to be predictable (energy, hunger, consistency)
• Your schedule is busy and you want a “default system” that holds up

Non-negotiable rule: protein first. Everything gets easier when meals feel complete.

Digital download only. No shipping.
Disclaimer: Educational only. If you have a medical condition or history of disordered eating, talk with a qualified professional.