FOR A SMALL APPETITE · OZEMPIC · WEGOVY · MOUNJARO
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The Density Index
The number that appears on no food label
Every healthy-eating rule you've been handed for thirty years was written for someone who is hungry and wants to eat less. Fill up on vegetables. Bulk it out with salad. Drink water before you eat.
All of it is designed to take up room. Room is the one thing you've run out of.
So this measured the thing nobody measures: grams of protein per 100 millilitres of finished food. Forty-seven foods clear the line. They're on one page, free, and you can print it and put it on a cupboard door
If you can comfortably eat a litre of food, this isn't for you.
What's on the Density Index:
Forty-seven foods, ranked.
Chicken breast carries 32.6 grams of protein per 100 millilitres. Tinned chickpeas carry 6.0. Six is where the line falls, because a food at that density delivers thirty grams of protein inside five hundred millilitres, and nothing below it can do that on its own.
Calories per 100 millilitres sit beside every food, because density is one axis and not the whole answer. Cheddar is sixth on the ranking and 438 calories per 100 millilitres. You should be able to see that before you decide anything.
Method and compliance:
Every figure is per 100 grams as eaten, after cooking, and drained where the food comes in liquid. Volume is the millilitres 100 grams occupies once cut and prepared the way you'd serve it, derived from standard cup-weight measures. Composition from McCance and Widdowson's The Composition of Foods, 7th summary edition, and USDA FoodData Central. Where the two differ, the UK figure is used.
No powders, shakes or bars. Every food on the card is one you can buy and cook.
This is a food plan, not a prescription. Nothing here is advice about medication, dose or timing. If you're managing a health condition or you're pregnant, a change in what you eat is worth raising with a GP or a registered dietitian first.
The card arrives as soon as you confirm. After that, two emails: one on the fibre problem
nobody warns you about, one on why three meals are a floor rather than a day's food.
Then nothing unless you ask.
