The Furnace Kitchen — 21 Plates for the 21 Mornings

The Furnace Kitchen is the kitchen companion to The Morning Furnace Protocol: twenty-one simple, protein-forward breakfast plates for adults over sixty — one for each morning of the protocol — written by the same author in the same plain, practical style.

Twenty-two pages. What is inside:

• Part one — Why the plate after the walk. What published research says about protein needs in older adults, why a serving at each meal matters more after sixty, and the three common breakfast habits that leave the morning short.

• Part two — The twenty-one plates. One shape (a hand of protein, something from a plant, one starch), a week to a page, using ordinary grocery-store food: eggs, Greek yogurt, cottage cheese, oats, canned fish, leftovers. The protein of every plate is added up from typical label values and printed beside it, so you can see the shape and swap anything you would not eat. Plus "ten minutes at the stove" — the four moves that make any plate.

• Part three — The kitchen. The plate at noon (same shape), the twelve things to keep in the house, a three-week shopping list on one page, five common questions, and the sources. Two tear-out cards: the shape card for the fridge and the shopping card for the wallet.

Who it is for: readers doing the Protocol (or anyone over sixty) who want a simple, repeatable way to eat well after a morning walk without counting calories or buying supplements.

Important: This is an educational e-book (PDF), not medical or nutritional advice, and not a substitute for a plan from your physician or dietitian. If you have kidney disease, diabetes, food allergies or any condition affecting diet, consult your doctor before changing what you eat. Individual results vary. Digital product delivered by e-mail after purchase.