24/09/2026
Here’s how I would set up your day…
Build most of your diet around foods that keep you full, make hitting your protein easy and make overeating much harder.
TIER 1: CRAVING BUSTERS
Eat these freely to add volume and kill hunger:
Strawberries
Watermelon
Carrots
Cucumber
Asparagus
Spaghetti squash
Broccolini
Peppers
Kiwis
Apples
TIER 2: MOVIE STAR LEAN
Build your meals around protein.
Get your first 100g of protein from:
Chicken breast
Flank steak
95/5 beef
White fish
Shrimp
Egg whites
Whey
0% Greek yogurt
0% cottage cheese
Then get your remaining protein from:
Ribeye
Whole eggs
Salmon
Grass-fed ground beef
Lamb
TIER 3: ELITE PERFORMANCE
Keep these to roughly 300 calories per day:
Sweet or white potato
White rice
Raw honey
Coconut water
Bananas
Oranges
Here’s how I’d actually structure the day:
Meal 1: 0% Greek yogurt + strawberries + a little raw honey
Meal 2: Grass-fed ground beef patties + a huge serving of vegetables
Meal 3: Flank steak + broccolini + potato or rice
That’s it.
High protein.
High food volume.
Enough carbs to perform.
Very little time spent cooking.
You don’t need six Tupperware meals a day.
You don’t need to spend Sunday meal prepping for the entire week.
And you definitely don’t need your diet taking over your life.
You need a repeatable food system that makes getting lean almost automatic around a busy schedule.
If you want my full Busy Blueprint for getting lean while building muscle around a loaded schedule, comment BLUEPRINT and I’ll send it over.
