This framework provides structure without rigidity. Use it as a template, then adjust based on your schedule, appetite, and energy demands.

Core Principles

High-Protein Base

Every meal centers around a quality protein source. Target 0.7-1g per pound of goal body weight daily, distributed across 3-4 meals.

Flexible Carbs Around Activity

Carbohydrate intake adjusts based on training intensity and goals:

• Higher on training days to fuel performance and support recovery
• Moderate on light activity days to maintain energy and metabolic function
• Lower on rest days if optimizing for fat loss

Simple Breakfasts

Repeat 2-3 breakfast options that are easy to prepare and consistent. This eliminates decision fatigue and builds momentum.

Consistent Dinners

Keep dinners simple and satisfying: protein + vegetables + strategic carbs based on your goal.

Example Day Structures

FAT LOSS DAY EXAMPLE

Higher protein, moderate carbs around training, higher volume

Breakfast

• 3 whole eggs + 4 egg whites scrambled