Stupidly Simple Eating

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

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

Weekend Prep Keep It Simple

Pick 1-2 proteins, 1 carb, 1-2 veg.

Protein

Chicken · Lean beef · Turkey · Fish

Carb

Rice · Potatoes

Veg

Peppers · Green beans · Broccoli · Salad

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

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

Protein first
Add carb
Add veg
Sauce on the side

Snack

Only if needed: hungry or behind on protein

Greek yogurt
Protein shake
Fruit

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