Have you ever felt overwhelmed by the constant decisions around food? Between choosing what to eat, balancing your goals, and avoiding feelings of guilt, it can feel like a full-time job. This guide breaks things down into a simple, structured approach that takes the guesswork out of nutrition while allowing you to tailor it to your unique needs.

Based on the principles of structured nutrition, this plan simplifies everything into three perfectly balanced sample days. These examples show you how to eat for fat loss without overthinking it. They’re rooted in:

Daily Caloric Limits: To determine your personalized caloric limit, multiply your goal weight by 12. This gives you a target ceiling to work within while maintaining flexibility.

Daily Protein Minimums: Protein is crucial for maintaining muscle and metabolic health. Aim for at least 0.7 grams of protein per pound of your goal weight. Each meal here is crafted to deliver a minimum of 20-30g of protein, helping you stay on track.

Good Fats for Hormonal Balance: Around 25-35% of your total calories should come from healthy fats. Meals are designed with fats like avocado, nuts, and olive oil to provide approximately 10-20g per meal.

Balanced Calories: Meals are constructed to stay within 500-600 calories each, leaving room for optional snacks and flexibility with carbs.

To adjust for higher protein needs, increase portions of protein-rich foods like chicken, fish, or tofu, or add an extra scoop of protein powder to a smoothie. If you want to shift where your carbs are featured, move them from one meal to another—for instance, swapping a carb-heavy dinner for a carb-inclusive lunch. This flexibility allows you to adapt the plan to your lifestyle while staying within your goals.

​The Law of Averages: Progress isn’t about perfection; it’s about consistency over time. These three days offer a snapshot of how to stay on track while allowing room for life’s unpredictability.

Morning – Fasting or Fuel

Option 1 (Omnivore): Greek yogurt parfait: 6 oz unsweetened Greek yogurt, 1 tbsp chia seeds, 1/4 cup mixed berries, and a sprinkle of almonds. (20g protein, ~250 calories, 10g fat)

Option 2 (Vegetarian): Avocado toast: 1 slice whole-grain toast, 1/4 avocado, 1 boiled egg, and a sprinkle of chili flakes. (15g protein, ~300 calories, 12g fat)

Option 3 (Vegan): Protein smoothie: 1 scoop plant-based protein powder, 1/2 cup unsweetened almond milk, 1/4 avocado, spinach, and 1/4 cup frozen berries. (25g protein, ~280 calories, 8g fat)

Lunch – The Foundation Meal

Lunch is the anchor meal of the day. Build your plate with protein, fiber, and fats:

Option 1 (Omnivore): Grilled chicken salad: 4 oz grilled chicken, mixed greens, cherry tomatoes, cucumbers, and 1 tbsp olive oil/lemon dressing. (35g protein, ~400 calories, 15g fat)

Option 2 (Vegetarian): Lentil and feta salad: 1 cup cooked lentils, 1/4 cup crumbled feta, spinach, cherry tomatoes, and balsamic vinaigrette. (28g protein, ~420 calories, 12g fat)

Option 3 (Vegan): Chickpea and quinoa bowl: 1 cup cooked quinoa, 1/2 cup chickpeas, roasted vegetables (zucchini, bell peppers), and tahini dressing. (24g protein, ~450 calories, 14g fat)

Snack – Optional Protein Boost

If hunger strikes mid-afternoon, make it count with protein:

Option 1 (Omnivore): Turkey jerky (15-20g protein, ~150 calories).

Option 2 (Vegetarian): Cottage cheese (1/2 cup) with a sprinkle of cinnamon (12g protein, ~120 calories, 5g fat).

Option 3 (Vegan): Roasted edamame (1/2 cup, 14g protein, ~140 calories, 4g fat).

Dinner – Flexibility and Balance

Dinner can be adjusted depending on whether you’ve had carbs earlier in the day:

Option 1 (Omnivore): Grilled salmon (4 oz) with roasted Brussels sprouts and a side of wild rice. (35g protein, ~500 calories, 16g fat)

Option 2 (Vegetarian): Veggie stir-fry: Tofu (4 oz), mixed vegetables (broccoli, snap peas, carrots), and a soy-ginger sauce over brown rice. (28g protein, ~480 calories, 12g fat)

Option 3 (Vegan): Sweet potato and black bean tacos: 2 corn tortillas, mashed sweet potato, black beans, shredded lettuce, and salsa. (22g protein, ~460 calories, 10g fat)

This approach isn’t just about food; it’s about simplifying your choices and creating a framework that you can follow consistently. By calculating your own calorie and protein needs, you can adapt these examples to fit your goals while maintaining balance and flexibility.

​Take these ideas, map out your numbers, and start building meals that make sense for your life. Consistency over time will always win—and you’ve got the tools to make it happen.

If you know you could use some help, send me a note and I'll point you to the right way for us to work together (click any point of this sentence.)
​
​Enjoy Your Food,
​
​John