Non‑Beer Day (~1,800 cal) — Eggs + toast for brekky; Chicken + salad + ½ cup pasta salad for lunch; Greek yoghurt snack; 200g lean meat + veg + small potato dinner.
Beer Day (~2,000 cal) — Same meals but skip toast or potato and keep pasta salad to ¼–½ cup. 3–4 Carlton 3.5 max.