SupraHuman

Stupidly Simple Eating For Dean Grand

Remove decisions. Execute.

01

Non-Negotiables

The three targets you hit every single day. Nothing else moves until these do.

Calories
~2000
Protein
120g / day
Repetition
Same B & L
02

Protein Per Meal Anchor This

Hit these ranges and the daily total takes care of itself.

Breakfast
30–40g
Lunch
35–45g
Dinner
35–45g
03

Weekend Prep Keep It Simple

Pick 1–2 proteins, 1 carb, 1–2 veg. That's it.

Protein
Chicken · Lean beef · Turkey · Fish
Carb
Rice · Potatoes
Veg
Peppers · Green beans · Broccoli · Salad

→ Pick what you like. Keep the structure the same.

04

Daily Structure

Same shape every day. Only the dinner changes.

Breakfast

Same every day — pick one:

  • Eggs + toast
  • Greek yogurt + whey
  • Protein oats

Lunch

Repeat meal — protein + carb + veg

  • Chicken + rice + veg
  • Beef + potatoes + peppers

Dinner

Flexible — protein + carb + veg

Dinner Rule — Non-Negotiable
  1. Protein first
  2. Add carb
  3. Add veg
  4. Sauce on the side

Snack

Only if needed — hungry or behind on protein

  • Greek yogurt
  • Protein shake
  • Fruit
05

If You Go Off Plan

One meal doesn't break anything. Overcorrecting does.

  • Next meal = back to structure.
  • No restriction. No compensation. No extra cardio "to make up for it."

Sample Days

Examples of the framework in action — not separate plans.

Day 1

~2000 kcal · ~125g protein
Breakfast — Egg Plate ~400 kcal · 32g protein
  • 2 whole eggs
  • 150g egg whites
  • 2 slices toast
  • Butter or hot sauce
Lunch — Chicken Rice Bowl ~600 kcal · 45g protein
  • 160g grilled chicken
  • 180g cooked rice
  • Peppers + onions
  • 5–10g olive oil or light sauce
Dinner — Steak & Potatoes ~700 kcal · 40g protein
  • 150g sirloin steak
  • 250g roasted potatoes
  • Green beans
  • BBQ sauce (light)
Snack — If Needed ~250 kcal · 20g protein
  • 200g Greek yogurt
  • 1 apple

Day 2

~2000 kcal · ~122g protein
Breakfast — Protein Oats ~500 kcal · 35g protein
  • 50g oats
  • 1 scoop whey
  • 100ml milk
  • Cinnamon
  • Banana
Lunch — Beef Potato Bowl ~600 kcal · 40g protein
  • 150g lean ground beef
  • 250g potatoes
  • Peppers + salsa
Dinner — Chicken Burrito Bowl ~650 kcal · 40g protein
  • 160g chicken
  • 150g rice
  • Beans
  • Lettuce, salsa, light cheese
Snack — If Needed ~250 kcal · 20g protein
  • Protein shake
  • Handful of almonds
SupraHuman Built for Dean Grand · SupraHuman Coaching