Food fuels focus. Simple, natural meals keep energy steady, cravings quiet, and decisions easy.
What this rule means
- Mostly single ingredient foods you can picture growing, grazing, or being prepared in one step.
- Regular mealtimes with clear portions.
- Protein forward plates with colorful plants and quality fats.
Why it works
- Fewer additives and fewer spikes means steadier energy and mood.
- High protein improves satiety and recovery.
- Predictable meals remove decision fatigue so you can think about work, not snacks.
The one plate template
- Half plate: vegetables or fruit.
- Palm or two of protein: eggs, beef, chicken, fish, Greek yogurt, cottage cheese.
- Thumb or two of healthy fat: olive oil, nuts, avocado, butter if tolerated.
- Optional smart carbs when training: potatoes, rice, oats, beans.
Simple daily structure
- Breakfast: eggs with fruit or Greek yogurt with berries and nuts.
- Lunch: large salad or cooked veg plus a protein. Olive oil and vinegar.
- Dinner: protein plus roasted or steamed veg. Add smart carbs if you trained hard.
- Snacks if needed: cheese, jerky, fruit, carrots, handful of nuts.
Easy shopping list
- Proteins: eggs, lean ground beef, chicken thighs or breasts, salmon or canned fish, Greek yogurt, cottage cheese.
- Veg and fruit: spinach, mixed greens, carrots, broccoli, peppers, onions, apples, berries, bananas.
- Fats and carbs: olive oil, avocado, almonds or walnuts, oats, rice, potatoes.
- Flavor: salt, pepper, garlic, lemon, herbs.
Batch cook in 60 minutes, twice a week
- Roast a sheet pan of potatoes and mixed veg.
- Brown 1 to 2 kilograms of lean ground beef with onions and spices.
- Bake a tray of chicken or fish.
- Cook a pot of rice or oats.
- Box it up into grab and go meals.
On the go options
- Protein box: hard boiled eggs, cheese, carrots, apple.
- Deli bowl: rotisserie chicken over greens with olive oil.
- Canned fish with rice and pickles.
- Greek yogurt cup with nuts and berries.
Hydration and add ons
- Water through the day. Salt food to taste.
- Coffee or tea earlier in the day, not late.
- Optional basics if diet is thin: vitamin D in winter, creatine for training, omega 3 from fish or fish oil. Skip if you already eat fatty fish often.
Make it frictionless
- Keep a knife, cutting board, and olive oil on the counter.
- Pre wash greens. Keep fruit in plain sight.
- Freeze extra portions in single servings.
Metrics that matter
- Number of simple home cooked meals per day.
- Grams of protein per day. Aim for roughly body weight in pounds times 0.6 to 1.0, adjusted for your size and training.
- Daily servings of vegetables or fruit. Aim for 5 plus.
- Times you ate to satisfied, not stuffed.
Common obstacles and fixes
- “No time to cook” fix: batch cook twice a week and repeat meals.
- “Cravings at night” fix: eat enough protein at dinner, keep snacks out of reach, brush teeth after the last meal.
- “Eating out” fix: choose a protein, ask for double veg, add olive oil, skip sugary drinks.
- “Family constraints” fix: make the base protein and veg, let others add sauces or carbs at the table.
A 7 day starter plan
- Day 1: shop and batch cook one protein, one carb, two veg.
- Day 2: follow the plate template for all meals.
- Day 3: add one new vegetable.
- Day 4: hit your protein target.
- Day 5: repeat batch cook. Pack tomorrow’s meals at night.
- Day 6: eat no snacks after dinner. Sip herbal tea instead.
- Day 7: review metrics and remove one processed snack from the house.
Commitment statement
“I choose simple, natural meals. I prepare ahead, I eat for clarity and strength, and I let food support my best work.”
