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 2026.

The only difference between when I'm bulking and cutting is simply the portion sizes. My meals pretty much stay the same.

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 cookies and cream or chocolate protein powder.

The only supplement brand I recommend is this one https://www.equipfoods.com/A2J it's the cleanest I've found. You can use discount code "A2J" to save 20%. It's auto applied when you click the link.

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

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.

One more thing before we get into the meal plan: don't overlook water. A lot of people end up drinking hundreds of calories every day without even thinking about it from soda and highly processed sugary drinks, so my go-to drinks are just water, coconut water, whole milk and fresh pressed juice.

I'm also pretty particular about water quality. I personally try to avoid drinking from plastic whenever I can and completely avoid any and all tap water.

I've been using an AquaTru reverse osmosis system for a couple of years now, and it's honestly one of the best health purchases I've made. I even added a shower filter from them to reduce chlorine and other contaminants. Between my wife and me, we've avoided going through over 7,000 plastic water bottles since switching according to their app that connects to the filter.

If you're looking for a reverse osmosis system, I reached out to AquaTru because I genuinely believe in it and use it every single day. You can save $100 through my link here https://aquatruwater.com/?oid2=50&affid2=10830

If you want to add electrolytes, a small pinch of sea salt or some electrolyte drops both work well.

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, cherries, mango, 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 my full 3-4 day workout system, Join Average To Jacked Workout Program

Inside you’ll find multiple workout programs designed to work regardless of your age, experience level, or the equipment you have available.

You’ll also get everything you need on the nutrition side, including a grocery guide, meal prep videos, meal plans, and the tools to build a physique you can actually maintain.

And if you ever need help along the way, I personally answer questions inside the private community and help members directly make adjustments based on their specific goals.

The entire program costs less than a single personal training session, includes lifetime access for a one-time payment, and every future update is included for free.

For a limited time use code "A2J" to get a discount at checkout.

Learn more here Average To Jacked Workout Program

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