I’ve tested a lot of approaches over the years. The one that sticks—because it’s simple, flexible, and effective—is what I call the Protein-First Plate. It isn’t a “miracle diet”; it’s a practical way to eat that supports training and makes tracking easier.

The Protein-First Plate (core rule)

Build most meals like this:

• Protein anchor (¼–⅓ plate): eggs, Greek yogurt, tofu/tempeh, chicken, lean beef, fish.

• Veg/fruit (½ plate): colors first—leafy greens, crucifers, peppers, berries.

• Smart carbs (¼ plate): potatoes, rice, oats, whole-grain pasta, legumes.

• Add fats as needed: olive oil, avocado, nuts (small, measured amounts).

4-week kick-start targets

• Protein: ~1.6–2.2 g/kg bodyweight/day.

• Meals: 3 main + 1 optional snack.

• Hydration: 30–35 ml/kg/day.

• Movement: 7–10k steps on non-training days.

• Flex rule (80/20): 80% on-plan, 20% flexible so life can be life.

Sample day (no tracking required)

• Breakfast: Greek yogurt, berries, granola; coffee.

• Lunch: Chicken, rice, mixed greens, olive oil & lemon.

• Snack (optional): Protein smoothie or cottage cheese + fruit.

• Dinner: Salmon, potatoes, broccoli; side salad.

• Sweet tooth? 1–2 squares dark chocolate after dinner.

Why clients like it

• No weird restrictions: you can eat out and still follow the plate.

• Training-friendly: protein anchor supports recovery and fullness.

• Easy to adjust: hungry? devour everything in your path AND MOOOOOORE. Plateauing? tighten portions slightly.

Optional tracking (when you want data)

• Track protein only for the first two weeks.

• If progress stalls, log calories for 5–7 days to recalibrate portions.

• We’ll review weekly and adjust targets around your training.

If you want help implementing this alongside your program, book an Intro Session or add Nutrition Coaching to your PT plan. Small, consistent changes—big long-term payoff.