I’ve got the “secret recipe” to help you hit just about any nutrition goal you’re chasing (barring a medical issue like a thyroid condition).
It’s simple to understand and easy to start—but like most things that work, it takes consistency to actually see results.
This is the exact foundation we use in our nutrition coaching program… and I’m giving it to you for free.
Read on—this could save you hundreds of dollars chasing the next “magic solution” that doesn’t deliver.
Step 1: Focus on Protein
Protein is essential. It helps your body recover, build muscle, and stay fuller longer.
For most people, it’s also the most under-consumed macronutrient—which means it’s the biggest opportunity for quick progress.
Action Step:
Start tracking your protein intake at each meal. You can:
Use hand portions, or
Use an app like MyFitnessPal
(Yes, tracking is a little boring—but it’s one of the fastest ways to understand what’s working and what’s not.)
Step 2: Eat More Protein
Once you track it, you’ll likely realize you need more.
This doesn’t mean piling protein on top of what you’re already eating (unless you’re trying to bulk). Instead, rebalance your plate—add more protein and reduce something else.
Not sure what to cut back on?
Simple: eat your protein first. Your appetite will naturally tell you what you actually need afterward.
Action Step:
Increase protein → decrease whatever makes the most sense for your goals.
Step 3: Make Your Plate Colorful
What’s the most colorful food group on the planet?
Plants.
(Respect to tropical fish and birds, but still.)
And plants we eat are called…
FRUITS AND VEGETABLES
Chances are, you’re not eating enough.
A good target: ~800g of fruits and vegetables per day.
Is that number perfect science? Not exactly.
But here’s what it does:
Packs your diet with micronutrients
Supports digestion and energy
Keeps calories relatively low (about 400–500 calories total)
Action Step:
Build your plate like this:
⅓ protein
⅓ fruits & vegetables
⅓ whatever else you normally eat
And again—eat the protein and plants first.
Step 4: Be a Scientist
Now you’ve got the basics dialed in.
At this point, you should already notice changes—better energy, improved body composition, or both.
If you’re happy where you are? Awesome. Stay consistent.
If you want to adjust (lose fat, gain muscle, change weight), this is where you experiment.
Stick with changes for at least 4 weeks, track results, then adjust.
Simple rules:
Want more muscle? → Increase protein
Want to lose weight but keep muscle? → Reduce calories slightly, keep protein high
Want to gain weight and muscle? → Eat more of everything
Once you hit your goal, aim to eat until about 90% full with the same structure—that’s your new normal.
The Bottom Line
Most people don’t need anything fancy.
They need consistency with these basics—plus accountability.
That’s where our nutrition coaching comes in:
We help you track
Keep you accountable
Review your data
Adjust your plan based on experience
If you want that level of support, just reply:
“I WANT A NUTRITION COACH”
…and we’ll start the conversation.
If you just needed the roadmap? You’ve got it. Follow these steps, and results will come.
Have an awesome day, and I’ll see you in the gym.
Kidd Ellis
Vegvisir CrossFit