Here it is in most simple form if you are trying to be lean and healthy.


Eat Meat & Vegetables

Nuts/Seeds & Oils

Some Fruit

Little Starch

No Sugar


Cliff Notes


-Piece of meat at each meal…Size and thickeness of palm

-2 handfuls of veggies minimum every meal

-Add some fat with a handful of nuts or 1-2 tablespoons of oil

-1 handful of fruit…berries are the best option

-Keep starchy foods for after workouts, avoid otherwise

-No sugar…avoid it like the plague for weight loss and health

-Cheat Meals: the more often you have them, the slower your results will come.  If I had to recommend it, keep it to one per week.



Steps to making a plate of food: 3-5 meals per day



Step 1-Meat


Meat: Beef, lamb, chicken, turkey, pork and others,

Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish.

Eggs: Choose free-range, pastured or Omega-3 enriched eggs.


Have a piece of piece of meat/fish/seafood/egg with each meal.


Serving Size: Size and thickness of the palm of your hand


Step 2-Vegetables:


Asparagus, Avocado, Artichoke hearts, Brussels sprouts, Carrots, Spinach, Celery, Broccoli, Zucchini, Cabbage, Peppers (all kinds), Cauliflower Parsley, Eggplant, Green onions

You can never go wrong with vegetables…eat your heart out here.

Serving Size: Minimum two handfuls per meal


Step 3-Nuts and Oils


Almonds, Cashews, Hazelnuts, Pecans, Pine nuts, Pumpkin seeds, Sunflower seeds, Macadamia nuts, Walnuts, Coconut oil, Olive oil, Macadamia oil, Avocado oil, Grass-fed butter.

Fat is one of the most misunderstood macronutrients in the history of nutrition…we are not going to get into why it is amazing for you here but if you would like some more information feel free to check out this article.

Serving size: 1-2 tablespoons olive oil or handful of nuts


Step 4-Fruit


Apple, Avocado, Blackberries, Papaya, Peaches, Plums, Mango, Lychee, Blueberries, Grapes, Lemon, Strawberries, Watermelon, Pineapple guava, Lime, Raspberries, Cantaloupe, Tangerine, Figs, Oranges, Bananas.

Serving Size: 1 handful per meal…berries are the best option


Step 5-Little Starch

Sweet Potato, Yam, Pumpkin, Butternut Squash, White Rice, Plantain, Wild Rice, Brown Rice, Potatoes, Oats, Quinoa, Corn.

Starches are packed with carbs and most do not need to eat much from this category hence the “little” starch.

Serving Size: 1 cup after your workout. There is no need for this on days you do not workout.


Step 6-No Sugar

This is anything with sugar in it or added to it.

Read your labels because you will find that sugar is in just about everything that isn’t listed above.