I’ve got a simple recipe that’ll help you hit just about any nutrition goal you’re chasing (assuming no thyroid issues).
It’s easy to understand and easy to start… but sticking with it long enough to see real results is where most people fall off.
This approach is so effective it’s basically what we teach inside our nutrition coaching program — and I’m giving it to you for free.
Read on, because this email could save you hundreds of dollars spent hunting for the “magic pill” that never quite delivers.
Step 1: Prioritize Protein
Protein helps your body recover, build muscle, and stay full longer since it digests more slowly than carbs or fats.
For most people, it’s also the most under-eaten macronutrient — which means there’s massive upside just by paying attention to it. Small changes here can lead to noticeable progress fast.
Action Step:
Track how much protein you’re eating at each meal. You can eyeball it using hand portions or use an app like MyFitnessPal.
Quick note: Tracking isn’t glamorous and it’s not required forever — but it’s incredibly helpful for seeing what’s working and what needs adjusting. A little boredom now saves a lot of frustration later.
Step 2: Eat More Protein (the smart way)
Once you track it, you’ll probably realize you need more protein.
This doesn’t mean piling protein on top of everything you’re already eating (unless your goal is bulking). It means protein should take up more of your plate — and something else should take up less space.
Not sure what to cut back on? Eat your protein first and let your appetite tell you what room is left.
Action Step:
Increase protein → decrease whatever feels easiest to pull back on.
Step 3: Add More Color to Your Plate
Nothing beats plants when it comes to color (sorry tropical fish and birds of paradise).
And the plants we eat are called fruits and vegetables.
Odds are, you’re not eating enough.
Now that you’ve gotten good at tracking protein, let’s apply that same skill here. The rough target is 800g of fruits and veggies per day.
Is that number perfect science? Not really.
But 800g usually lands around 400–500 calories, loads your diet with micronutrients that help you feel better, and — conveniently — fits pretty well on a standard dinner plate.
Action Step:
Build your meals like this:
- ⅓ protein
- ⅓ fruits & vegetables
- ⅓ whatever else you normally eat
Work toward this, and always eat the protein and plants first.
Step 4: Think Like a Scientist
By now, you’ve probably noticed changes — maybe better energy, some fat loss, or muscle gain.
If you’re happy where you’re at, awesome. Keep doing what you’re doing and cruise.
If you want to gain weight, lose weight, or change body composition, this is where tracking really shines. Make one change at a time, stick with it for at least four weeks, and watch what happens.
Some simple guidelines we use:
- Want more muscle? → Eat more protein
- Want to lose weight but keep muscle? → Reduce everything slightly, keep protein high
- Want to gain weight and muscle? → Eat more of what you’re already eating
Once you hit your goal, eat until about 90% full using the same meal structure — that’s your new maintenance sweet spot.
Everyone has personal tweaks to make, but these principles work for most people who actually stick to them (and keep alcohol intake reasonable).
Honestly, this is all most people need.
Where our nutrition coaches come in is by helping you track consistently, holding you accountable each month, and guiding decisions using real data and experience.
If you want that support, reply with “I WANT A NUTRITION COACH” and we’ll start the conversation.
If you just want the knowledge, follow the steps above and you’ll see some pretty amazing results.
Have a great day, y’all — see you in the gym 💪
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro