Stupidly Simple Eating

Non-Negotiables

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

Calories

1,800

Protein

190g / day

Repetition

Same B & L

Protein is the one that does the heavy lifting here. Hit your protein and keep calories near 1,800 and the rest takes care of itself.

Protein Per Meal Anchor This

Hit these and the daily 190g basically builds itself. Lock protein in first, every meal, then fill the rest of the plate around it.

Breakfast

40–45g

Lunch

60–65g

Dinner

50–55g

Evening Anchor

20–25g

That last one matters for you specifically. You tend to wake up hungry around 2am. A protein hit in the evening keeps you fuller overnight, so we build it in on purpose instead of you raiding the kitchen at 2am for a protein bar.

The Plate Rule

Build every plate the same way, in this order. This is the move that keeps you on target without logging every gram.

Same Order, Every Plate

Protein first. Always goes down first and takes up the most room.
Then the carb. Rice, potato, sweet potato, a wrap. One fist-ish portion (about 150g cooked).
Then the veg. Pile it on. This is your free volume when you are hungry.
Fats and sauce measured, on the side. Oil, butter, cheese, dressing. This is where calories quietly walk in, so keep them deliberate, not poured on.

When you are cooking at home this is easy. When you are out, same order, just eyeball it (see section 05).

Daily Structure

Same shape every day. Only dinner really changes.

Breakfast

Same every day. Pick your one go-to and run it daily, no decisions:

Protein oats: scoop of whey (~30g), oats (~40g), a cup of berries (~150g), plus a couple of whole eggs on the side

Lunch

Repeat meal. Batch this off the smoker on the weekend so it is grab and go all week:

Smoked chicken, rice, green beans
Smoked turkey or lean beef, potatoes, whatever veg you have got

Dinner

The flexible one. The only meal you actually think about:

Build a plate using the Plate Rule, or order one out (section 05)
Steak nights are fine, just lean cut and watch the add-ons

Evening Anchor

Plan it in so 2am does not get you:

Greek yogurt with cinnamon or berries, or
A protein shake in water before bed

Red Meat Note

You like it and it stays in. Just default to leaner cuts (sirloin, filet, 93/7 mince) on normal days and save the fattier stuff for a deliberate steak night. Red meat is where calories budget tight, so the cut is what keeps you honest.

No Scales? Use Your Hand

For eating out, the road, or any day you are not weighing food. Works anywhere, zero logging.

Build It By Hand

Palm-and-a-half of protein, about 200g cooked (you need more than most, go big here)

One cupped hand of carbs, about 150g cooked

A fist or two of veg, as much as you want

One thumb of fats, about 15g

Steakhouse / Eating Out Template

Lean steak or grilled protein, the bigger portion (aim ~200–250g)
A plain potato or rice on the side, hold the loaded stuff
Double the veg or a side salad
Butter, sauce, dressing on the side so you control it
If you are drinking, food and protein go in first, and keep it deliberate. A couple of measured pours, not a default every night.

The Recovery Rule

One off meal is not an off week.

If a meal goes sideways, a work lunch, a night out, a bad day, the very next meal goes straight back to structure. No "I'll start Monday." Next plate, back on the plan. That single habit is what keeps a rough Tuesday from turning into a write-off week.

Sample Days

The framework in action. Around 1,800 calories, around 190g protein, every day.

Day 1 · Home / Smoker Day

~1,760 kcal · ~184g protein

Breakfast · Protein Oats ~480 kcal · 43g protein

Scoop of whey (~30g), 40g oats, 1 cup berries (~150g)
2 whole eggs on the side

Lunch · Off The Smoker ~570 kcal · 66g protein

7oz (200g) smoked chicken breast
1 cup cooked rice (~180g)
Green beans, piled on

Dinner · Sirloin and Sweet Potato ~590 kcal · 55g protein

6oz (170g) lean sirloin
200g roasted sweet potato
Big salad, dressing measured on the side

Evening Anchor · Greek Yogurt ~120 kcal · 20g protein

200g 0% Greek yogurt with cinnamon

Day total: ~1,760 kcal · ~184g protein

Day 2 · Out / Busy Day

~1,750 kcal · ~192g protein

Breakfast · Same As Always ~480 kcal · 43g protein

Scoop of whey (~30g), 40g oats, 1 cup berries (~150g)
2 whole eggs on the side

Lunch · Grab A Bowl ~610 kcal · 69g protein

Burrito bowl: double chicken (~200g), rice (~180g), fajita veg, salsa
Skip the cheese and sour cream

Dinner · Steakhouse ~540 kcal · 55g protein

8oz (225g) lean steak (filet or sirloin)
Half a plain baked potato (~125g)
Steamed veg or side salad
Butter and dressing on the side

Evening Anchor · Before Bed ~120 kcal · 25g protein

Protein shake (~30g whey) in water before bed

Day total: ~1,750 kcal · ~192g protein

The Whole Thing In One Line

Same breakfast, same lunch, protein first on every plate, dinner is the only real decision, and an evening protein hit so 2am does not win. That is the system.