A few years ago my mornings started with a pack of lil debbie chocolate donuts and a chocolate milk from the gas station and a Bang energy drink.

I worked for a landscape company at that time and we would stop there each morning to fuel up for the day.

Lunch was usually a large milkshake, a chicken sandwich, and large fries from Chick-fil-A.

Most days I was eating fast food and processed junk from the time I woke up until the time I went to bed.

Today my diet is the complete opposite.

I feel so much better, I think clearer, and have more energy than I ever did back then.

I share that because if you currently feel stuck and are addicted to eating processed food every day, you can absolutely change.

If I did it, why can't you?

Below I'll be sharing the exact template I follow most days.

This is what I’m currently doing while working toward my best physique for Summer 2026.

And just to be clear, this is a template.

Everyone has different preferences, tolerances, calorie needs, and goals. The point is not that you copy this perfectly. The point is to show you a simple structure that works for me.

Honestly, eating this way feels effortless. I never feel like I’m dieting, yet I stay lean year round.

So here's the meal plan 👇

Morning Caffeine + Supplements

Every morning I take a clean pre-workout along with one to two tablespoons of raw honey about 30 minutes before I train. If It's a rest day I skip the honey and fast for 4 or so hours. I also mix in 5-8g of creatine with the preworkout.

Between that and the honey I get electrolytes, creatine, quick carbs, and a little boost of energy for the workout.

I've found this to work perfectly for me as I don't have an appetite in the morning (I train about an hour after waking)

If I liked black coffee I would probably just do that, but I’ve never liked it.

Post Workout

After my workout I drink about a 10-12 oz glass of whole milk and mix in a scoop of protein powder.

If you don't like cows milk swap for coconut.

The protein powder I use is this brand, which is also very clean ingredient wise. (same brand as the pre)

And I want to be clear that I take protein simply to help me hit a higher protein number. You can 100% not take it and still make incredible gains just eating real food.

About two hours later I have my first real meal.

Meal 1

Chicken sausage and a smoothie.

For protein I cook chicken sausage. The brand I use has no nitrates or preservatives. It is basically just chicken meat blended with herbs and spices. Unfortunately, I found out a few years back I was allergic to eggs. That used to be my go to for morning protein. So instead of eggs, I sub for the chicken sausage.

I also dice up sweet onion, bell peppers, and sauté everything together in avocado oil.

For the carbs and extra cals, somedays I mix in jasmine rice but 90% of the time I make a smoothie.

It has 8-10 oz of coconut milk, a scoop of protein, three medjool dates (remove the pits), a tablespoon of almond butter, two tablespoons of raw honey, cacao nibs, and frozen blueberries and mango.

It tastes incredibly good and it is actually good for you. I've been drinking this pretty much daily for over 4 years now.

Meal 2

Grass fed beef, avocado, and rice.

I usually do two four ounce 80/20 grass fed beef burgers/patties. I season them with sea salt, black pepper, onion powder, garlic powder.

For the carb source I cook jasmine rice in beef bone broth using the pressure cook setting on the Ninja Foodi.

The broth adds some extra protein and it comes out perfect every time. Broth really makes it taste better than just using water.

I also eat an avocado, a few pickles and use a blue agave nectar ketchup. Most ketchup is super processed with added sugar and artificial flavors, so be sure to check your label.

Snacks

Throughout the day I’ll eat fruit randomly when I get a sweet tooth. Usually a couple bananas, mandarins, or more raw honey. Just depends what's in season.

If I want extra calories I’ll add a glass of whole milk and a tablespoon of almond butter with the bananas. Or split open 2-3 medjool dates and put almond butter in the center with a bit of honey on top.

Sometimes I’ll have a Chomps bar, coconut water, or a Spindrift, but that’s about it.

I did recently get a Ninja Creami ice cream maker so now I take the post workout protein shake and just freeze it and blend with the creami.

(It's crazy how much it taste actually like ice cream with just 2 ingredients)

Dinner

Dinner is usually ribeye steak once a week or another eight ounces of grass fed beef.

Sometimes I swap beef for chicken thighs or wings tossed in avocado oil and air fried.

This is where I usually add vegetables like brussels sprouts, asparagus, green beans etc.

For the carb source I air fry yellow potatoes or Japanese sweet potatoes that I dice up in cubes.

And that's the meal plan that works for me.

Remember though, this is my personal template, built around my goals and my activity level.

You will need to adjust portions based on your height, weight, activity level, and specific goals like fat loss, maintenance, or muscle gain.

A good starting point is to use a TDEE calculator to find your calorie target, then use this structure as your framework and adjust portions up or down as needed. (I teach this inside A2J)

But there’s something important most people miss.

Just eating "clean" and doing some cardio might drop some weight but that alone won't build a great physique.

You can eat healthy foods every day and still look exactly the same if your training has no structure behind it.

The real results come from combining a simple diet with a simple training system that allows you to progressively build strength and muscle over time.

You now have the nutrition template.

If you want the full workout system that works no matter your age, starting point or equipment level...

Learn more here Average To Jacked Workout Program

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