"Ask not what you can do for your country. Ask what’s for lunch." – Orson Welles
A simple way to cut out most of the junk and get
re-started.
Tailored to me, but open to you!
Version
2023-11a
- We use liberal cheat meals, to start in a fairly easy-going, sustainable way. One cheat meal every 2 days. (Tips: Plan 2h in advance, so they’re not wild!)
- Hydrate heavily and use an exercise routine along with this.
- Know / plan your meals ahead! At least an hour in advance. DO NOT get caught thinking at mealtime in the kitchen.
- Calorie counting can help, and maybe macro counting is even slightly more important to start. Aim for high protein for more satiation.
- Day 1 is typically Monday.
- I have listed some substitutions below.
- I keep sauces and such pretty low in amount, but this is not an elimination-of-sauces diet per se.
I may add a B-version later…
Day 1 (Typically Monday)
- Breakfast: Oatmeal with sliced bananas and a sprinkle of walnuts.
- Lunch: (CHEAT)
- Dinner: Stir-fried rice with assorted vegetables (like carrots, peas, and bell peppers).
Day 2
- Breakfast: Peanut butter and banana smoothie with a scoop of protein powder.
- Lunch: Veggie stir-fry with tofu, served over brown rice.
- Dinner: Baked sweet potato with a side of steamed broccoli.
Day 3 (Typically Wednesday)
- Breakfast: Oatmeal with cacao nibs and a sprinkle of walnuts.
- Lunch: (CHEAT)
- Dinner: Curry with chickpeas, spinach, and sweet potatoes, served with brown rice.
Day 4
- Breakfast: Smoothie with banana, cacao powder, almond milk, and protein powder.
- Lunch: Baked potato topped with a bean chili.
- Dinner: Simple rice dish like rice, asian sauce / beans, and nuts on top.
Day 5 (Typically Friday)
- Breakfast: Oatmeal with peanut butter, banana, and a scoop of protein powder.
- Lunch: (CHEAT)
- Dinner: Baked sweet potato with a side salad.
Day 6
- Breakfast: Peanut butter and cacao smoothie with protein powder.
- Lunch: Bean can food with baked potato.
- Dinner: Veggie stir-fry with brown rice.
Day 7 (Typically Sunday)
- Breakfast: Oatmeal with cacao powder and fresh fruit.
- Lunch: (CHEAT)
- Dinner: Curry with chickpeas and mixed vegetables.
- Oatmeal sub: Yogurt & Nuts, Yam, Rice porridge, Egg
- Potato sub: Yam, squash, or pumpkin