MY Daily Diet

The most important part of any diet plan? Your ability to stick with it for a long period of time.

No matter how “ideal” a meal plan might be for reaching your fitness goals, if you can’t actually do it, day in and day out – it won’t work for ‘ya!

I thought I’d share with you this week how I eat every day as an example of a solid, healthy and do-able diet plan … this diet keeps me relatively lean year-round (around 12% body fat – if I’m trying to get really lean, I’ll tighten things up a bit – but that’s for another post) … and, most importantly, I can stick to it for the long term.

NOTE: If you’re going to use this as a model for your own eating plan, keep in mind that I’m a pretty big guy (I weigh about 245 pounds) … so you’ll need to SIGNIFICANTLY reduce the portion sizes (the average person would have to cut these portions roughly in half):


2 whole eggs OR 1/2 cup cottage cheese
1 cup steel cut oats
1/4 cup blueberries or strawberries
1 scoop whey protein
15 almonds

AM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana


4 oz tuna OR 3 oz turkey + 1 oz cheese
1 tbsp light mayo
2 pieces Ezekial bread
1/2 cup baby carrots

PM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana


5 oz lean chicken/fish/steak etc.
15 tbsp brown rice OR 1 large yam
Lots of green veggies (min 2 cups) like broccoli, spinach, etc. OR a big salad

I also take the following nutritional supplements every day:

Multi-vitamin (Optimum Opti-Men)
Fish Oil (Cheap Supplements Fish Oil Caps)
Whey Protein (Optimum Whey)
Pre-workout creatine product (I like Jack3d + Green Bulge) (I’ll cycle this on for about six weeks and off for two or three)

Additional Notes:

  • I follow the ’90/10′ eating rule (I follow this plan exactly 90% of the time and eat what I want, within reason, 10% of the time. This means out of the 35 meals that I eat each week, I eat whatever I want for 3-4 of those meals).
  • I try to drink 1/2 of my body weight in ounces of water each day … for me, that equals about a gallon
  • Three or four nights a week, I’ll have a glass of red wine with dinner
  • I also typically have a cup of coffee (black) with breakfast

This diet keeps me in good shape year round and I love it. I think it’s so important to select and design a meal plan that’s not only healthy, but one that you can actually stick with for the long term as well. I hope it gives you some good ideas for your own meal planning … keep training hard and train smart!!

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

PS – We’re currently looking at different dietary supplements for our pro shop … if there are any you’re specifically interested in, please let me know! And don’t forget – EVERYTHING in the shop – Ts, kettlebells, continuously looped bands, books & DVDs – is on sale through the end of the month.

PPS – We have a REALLY cool new 12 week group workout “specialty” program in the works … if your fitness goals include getting in awesome physical shape and testing your mental toughness in the process, you won’t want to miss it … keep an eye on your email inbox for details coming very soon.

2 thoughts on “MY Daily Diet

  1. Forest:

    Really useful post with the diet. Live and work in NY. (48 year old male, working out diligently since I was 15) Loves your posts and information you share. I workout 6 days a week and during the week have a little over an hour to get from my office to the gym and back. Would love to see your thoughts on 30 to 40 minute compact workouts. Intense calorie burning sessions. I would think I am like a lot of people balancing work and family and don’t have time for long sessions in the gym. I started doing 30 minutes on the stair mill and jumping off every 10 floors to do push-ups, air squats, shoulder presses with dumbbells next to the machine etc. Found it takes cardio to another level. Keep up the good work.

    Howard Hecht

    1. Hey Howard! So glad to be of help.

      Very cool – I think 30 to 40 minute compact workouts are great! Keep up the great work!

      Thanks again for the comment and keep in touch –

      – Forest

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