The Junk Diet

Your Personalized Macro-Swap Plan

Eat what you love. Hit your numbers anyway.

1800 kcal / day

Tier 1800 · 7-day frame + swap tables

1. Your numbers

This is the tier that matches your daily calorie target from the quiz. Every recipe in this plan, and every recipe you swap in later, should roughly average out to these four numbers per day.

1800Calories / day

120gProtein minimum

217.5gCarbs (approx.)

50gFat (approx.)

Fiber target: 25.2g/day. Fiber isn't tracked recipe-by-recipe in this plan; hit it by leaning on the veggie-forward mains and not skipping the salsas/sides that come with them.

Protein rule: your day should land at or above 120g of protein. Aim for at least 2 of your 4 daily slots to be a recipe with 25g+ protein: it's the fastest way to hit the floor without thinking about it.

2. How your day works

Every day is 4 slots. Each slot has a calorie budget. Any recipe that lands close to a slot's budget can go in that slot, that's the whole system.

Breakfast · 25%

~450 kcalPick any breakfast recipe near this number

Lunch · 30%

~540 kcalAny savory main near this number

Dinner · 30%

~540 kcalAny savory main near this number

The 9pm Slot · 15%

~270 kcalA real dessert, every single day

The 9pm Slot is the whole point of this method: a dessert-shaped recipe, built into the plan, every night. That's what makes the numbers below sustainable past week two.

3. Your 7-day starter frame

This is one way to fill the week: no recipe repeats inside a 3-day stretch in any slot, and every day lands within 10% of your 1800 kcal target. Swap anything, any time, using the tables on the next pages.

Monday 1811 kcal · 159g protein

Breakfast	McGriddle Style Breakfast Sandwich	522 kcal · 35g protein
Lunch	Healthy Club Sandwich	516 kcal · 48g protein
Dinner	Turkey & Avocado Sandwich	547 kcal · 53g protein
The 9pm Slot	Nutty Protein Bites	226 kcal · 23g protein

Tuesday 1758 kcal · 155g protein

Breakfast	Egg & Bacon Tortilla Wrap	453 kcal · 33g protein
Lunch	Turkey & Avocado Sandwich	547 kcal · 53g protein
Dinner	Steak & Egg Wrap with Protein Sauce	546 kcal · 48g protein
The 9pm Slot	Garash Chocolate Walnut Layer Cake (Bulgaria's Classic, Lightened Up)	212 kcal · 21g protein

Wednesday 1810 kcal · 148g protein

Breakfast	Banana Chocolate Chip Muffins	448 kcal · 32g protein
Lunch	Steak & Egg Wrap with Protein Sauce	546 kcal · 48g protein
Dinner	Healthy Club Sandwich	516 kcal · 48g protein
The 9pm Slot	Better-Than-the-Real-Thing Custard Buns	300 kcal · 20g protein

Thursday 1811 kcal · 159g protein

Breakfast	McGriddle Style Breakfast Sandwich	522 kcal · 35g protein
Lunch	Healthy Club Sandwich	516 kcal · 48g protein
Dinner	Turkey & Avocado Sandwich	547 kcal · 53g protein
The 9pm Slot	Nutty Protein Bites	226 kcal · 23g protein

Friday 1758 kcal · 155g protein

Breakfast	Egg & Bacon Tortilla Wrap	453 kcal · 33g protein
Lunch	Turkey & Avocado Sandwich	547 kcal · 53g protein
Dinner	Steak & Egg Wrap with Protein Sauce	546 kcal · 48g protein
The 9pm Slot	Garash Chocolate Walnut Layer Cake (Bulgaria's Classic, Lightened Up)	212 kcal · 21g protein

Saturday 1810 kcal · 148g protein

Breakfast	Banana Chocolate Chip Muffins	448 kcal · 32g protein
Lunch	Steak & Egg Wrap with Protein Sauce	546 kcal · 48g protein
Dinner	Healthy Club Sandwich	516 kcal · 48g protein
The 9pm Slot	Better-Than-the-Real-Thing Custard Buns	300 kcal · 20g protein

Sunday 1811 kcal · 159g protein

Breakfast	McGriddle Style Breakfast Sandwich	522 kcal · 35g protein
Lunch	Healthy Club Sandwich	516 kcal · 48g protein
Dinner	Turkey & Avocado Sandwich	547 kcal · 53g protein
The 9pm Slot	Nutty Protein Bites	226 kcal · 23g protein

Week average: 1796 kcal · 154.7g protein per day. 7/7 days land inside 1800 kcal ±10%. 7/7 days clear the 120g protein floor.

4. Swap anytime

Bored of a slot? Swap in anything from its table below, they all fit your 1800 kcal budget for that slot. Sorted by protein, highest first, so the best options for your daily floor are always at the top.

Breakfast · ~450 kcal budget (±80 kcal window)

Recipe	Kcal	Protein	Book · category
McGriddle Style Breakfast Sandwich	522	35g	Mains Part 1 · Burgers
Egg & Bacon Tortilla Wrap	453	33g	Mains Part 2 · Sandwiches
Banana Chocolate Chip Muffins	448	32g	Desserts · Muffins

Lunch · ~540 kcal budget (±60 kcal window)

Recipe	Kcal	Protein	Book · category
Turkey & Avocado Sandwich	547	53g	Mains Part 2 · Sandwiches
Healthy Club Sandwich	516	48g	Mains Part 2 · Sandwiches
Steak & Egg Wrap with Protein Sauce	546	48g	Mains Part 1 · Wraps
Chipotle-Style Burrito	499	47g	Mains Part 1 · Burritos
Orange-Soy Glazed Salmon Wrap	523	45g	Mains Part 1 · Wraps
Chip-Crusted Salmon Fingers with Tartar Sauce	500	35g	Mains Part 2 · Bites
McGriddle Style Breakfast Sandwich	522	35g	Mains Part 1 · Burgers
Mexican-Style Beef Burrito	524	34g	Mains Part 1 · Burritos
Veggie Burrito with Mexican Salsa	533	17g	Mains Part 1 · Burritos

Dinner · ~540 kcal budget (±60 kcal window)

Recipe	Kcal	Protein	Book · category
Turkey & Avocado Sandwich	547	53g	Mains Part 2 · Sandwiches
Healthy Club Sandwich	516	48g	Mains Part 2 · Sandwiches
Steak & Egg Wrap with Protein Sauce	546	48g	Mains Part 1 · Wraps
Chipotle-Style Burrito	499	47g	Mains Part 1 · Burritos
Orange-Soy Glazed Salmon Wrap	523	45g	Mains Part 1 · Wraps
Chip-Crusted Salmon Fingers with Tartar Sauce	500	35g	Mains Part 2 · Bites
McGriddle Style Breakfast Sandwich	522	35g	Mains Part 1 · Burgers
Mexican-Style Beef Burrito	524	34g	Mains Part 1 · Burritos
Veggie Burrito with Mexican Salsa	533	17g	Mains Part 1 · Burritos

The 9pm Slot · ~270 kcal budget (±60 kcal window)

Recipe	Kcal	Protein	Book · category
Nutty Protein Bites	226	23g	Desserts · Bites
Garash Chocolate Walnut Layer Cake (Bulgaria's Classic, Lightened Up)	212	21g	Desserts · Cake
Protein Apricot Cake	276	21g	Desserts · Cake
Better-Than-the-Real-Thing Custard Buns	300	20g	Desserts · Buns
Protein Tiramisu with Raspberry Jam	246	17g	Desserts · Cake
Gluten-Free Pumpkin Spice Waffles	290	12g	Desserts · Pancakes
Blueberry Burst Muffins	243	11g	Desserts · Muffins
Better-Than-the-Real-Thing Chocolate Eclairs	213	9g	Desserts · Eclairs
Creamy Chocolate Protein Pudding	213	9g	Desserts · Pudding
Cinnamon Apple Muffins	244	9g	Desserts · Muffins
Chocolate Cream Pie	251	9g	Desserts · Pie
Keto Low-Carb Biscuits	218	6g	Desserts · Cookies
Marble Cake	212	5g	Desserts · Cake

5. The 9pm Slot: full dessert list

Every dessert in the library that fits under your ~270 kcal 9pm budget, no window, just a ceiling. If it's on this list, it fits. Pick by craving, not by guilt.

Dessert	Kcal	Protein	Category
No-Bake Peanut Butter Protein Donuts	209	24g	Donuts
Nutty Protein Bites	226	23g	Bites
Garash Chocolate Walnut Layer Cake (Bulgaria's Classic, Lightened Up)	212	21g	Cake
Chocolate Cheesecake Crepe Roll-Ups	154	17g	Pancakes
Baked Chocolate Cream Protein Donuts	163	17g	Donuts
Easy One-Bowl Chocolate Cake	201	17g	Cake
Protein Tiramisu with Raspberry Jam	246	17g	Cake
French Country Cake	157	16g	Cake
Skillet Apple Pie (No-Bake)	171	15g	Pie
Fluffy Protein Pancakes	155	14g	Pancakes
Healthy Chocolate Protein Sauce	167	14g	Chocolate
Oreo-Style Protein Mug Cake Bake	186	14g	Cake
Banana Protein Cookies	191	13g	Cookies
Sweet Fruit Dessert Pizza	168	11g	Cake
M&M-Style Loaded Protein Cookie Bake	191	11g	Cookies
Blueberry Burst Muffins	243	11g	Muffins
Keto Almond Flour Donuts	130	10g	Donuts
Snickers-Style Protein Bars	182	10g	Bars
Mini Chocolate Ice Cream Layer Cake	195	10g	Ice Cream
Cookies & Cream Protein Balls (Oreo-Style)	70	9g	Bites
Chocolate Fudge Brownie Bites	131	9g	Brownies
No-Bake Chocolate Raspberry Cheesecake	193	9g	Cheesecake
Pineapple Cheesecake Bars	207	9g	Cheesecake
Better-Than-the-Real-Thing Chocolate Eclairs	213	9g	Eclairs
Creamy Chocolate Protein Pudding	213	9g	Pudding
Cinnamon Apple Muffins	244	9g	Muffins
Chocolate Cream Pie	251	9g	Pie
Rainbow Sprinkle Protein Muffins	79	8g	Cake
Skinny Nutella-Style Spread	87	8g	Chocolate
Raspberry Chocolate Frozen Yogurt Bark	92	8g	Ice Cream
Cookies & Cream Protein Ice Cream	134	8g	Ice Cream
Low-Calorie Chocolate Brownies	188	8g	Brownies
Fudgy Bean Protein Muffins	62	7g	Muffins
Classic Tiramisu Cups	124	7g	Cake
Flourless Cocoa Banana Pancakes	172	7g	Pancakes
Strawberry Chocolate Protein Soft Serve	62	6g	Ice Cream
Coconut Almond Bliss Bites (Raffaello-Style)	64	6g	Bites
Banana Cream Dream Mousse	93	6g	Mousse
Apple Cinnamon Pancakes	105	6g	Pancakes
Fudgy Chocolate Energy Bars	130	6g	Bars
Banana-Mango Ice Cream Sandwiches	135	6g	Ice Cream
Keto Low-Carb Biscuits	218	6g	Cookies
White Chocolate Cloud Mousse	71	5g	Mousse
Marble Cake	212	5g	Cake
Overnight Berry Chia Pudding	91	4g	Pudding
Dark Chocolate Almond Clusters	151	4g	Chocolate
Paleo Baklava Bars	168	4g	Bars
No-Bake Coconut Honey Oat Bites	115	3g	Snacks
Butter Pecan Fudge	124	3g	Brownies
Mocha Banana Nice Cream	134	2g	Ice Cream
Keto Chocolate-Coconut Mousse	179	2g	Mousse
Cinnamon Apple Chips	80	1g	Snacks

6. Sauce add-ons: unlimited-ish

These sauces are low-calorie enough to add to almost any recipe without touching your slot budget in any real way. Most are under 60 kcal per serving; use them freely to make repeat recipes feel new.

Sauce	Kcal / serving	Protein
Fresh Tomato Salsa	9	0.4g
Sugar-Free BBQ Sauce	20	1g
Light Homemade Gravy	22	0.5g
Pizza Sauce	22	0.5g
Bang Bang Sauce (Lightened Up)	23	2g
Garlic Sauce	23	2g
Sugar-Free Ketchup	25	0.7g
Skinny Curry Sauce	25	1g
McDonald's-Style Sweet & Sour Sauce	25	0.3g
Skinny Pesto	26	1g
KFC Zinger-Style Sauce	27	0.3g
Parsley Chimichurri Sauce	27	0.7g
Steak Sauce	27	0.2g
Light Tomato Sauce	28	2g
Better Burger Sauce	33	1g
Tartar Sauce	34	1g
Mushroom Gravy	38	2g
Light Mayo	47	2g
Garlic Parmesan Sauce	48	2g
Honey Mustard Sauce	50	0.3g

7. Eating out

The rule: if a meal out runs over one slot's budget, don't panic and don't restart the week. Just pull back by roughly the same amount somewhere in the next day. Ate 200 kcal over your dinner budget tonight? Trim about 200 kcal off one slot tomorrow, or split it across two smaller slots. One meal doesn't undo a week; it only becomes a problem if you let the "screw it" feeling turn it into three days.

8. The progress rule

Weigh in once a week, same day, same conditions. Don't weigh daily; weight moves for a dozen reasons that have nothing to do with fat loss.

If you're trying to lose weight and two weeks in a row show no real movement on the scale, drop down one tier (from 1800 kcal to the next tier down) and keep the same swap system. That's the entire adjustment: change the number, not the method.

Your protein floor stays the same rule regardless of tier: at least 120g most days, at least 2 of your 4 daily slots at 25g+ protein. That doesn't change even if your calorie tier does.