We've tackled movement and sleep—now it's time to address the third pillar: diet. Eating well doesn't have to be complicated, even for busy dads. Let's simplify nutrition to fit seamlessly into your life.
Eat fruit and meat for 3 weeks, ok we're done here.
Honestly, I'm only partially joking -- nutrition is simple if you KEEP IT SIMPLE. Nutrition only gets difficult when you're looking for ways to weasle out of staying on track.
The game of "yea but what about X" when choosing what to eat is for suckers. Don't be a sucker, you're a f*ckin adult you know when something is a solid choice versus something that you prob shouldn't be munching on the reg. Or maybe you don't know, and this post is about to blow your damn mind.
1. Stock Up on Staples
Keep your kitchen equipped with these essentials:
- Hard-boiled eggs: Prepare 18+ at the start of the week for quick snacks.
- Ground beef, turkey, or chicken: Cook 2-3 lbs in advance for easy meal prep.
- Frozen blueberries: A convenient, nutritious snack.
- Bone broth: Ideal for fasting days (more on this later on in the post).
- Chomps sticks: Portable protein for on-the-go.
- Smoothie ingredients: Frozen fruit + avocados -- my fav is bananas, dates, collagen protein powder, and avocado.
Disclaimer: You're a dad, your kids or partner probably eat things that are not fruit and meat. You are not going to be able to remove all temptation (trust me I've tried to run a pantry clean up and was immediately reprimanded).
Actionable Tip: Keep your food separate from food that may tempt you so you don't have to look at it each time you grab a meal. You won't be able to avoid visual cues (your kid slamming chips in your face after work), but you can mitigate your exposure.
2. Balanced Dinners: The 75/25 Rule
When it comes to dinner, the goal isn’t perfection—it’s balance. You can own breakfast, lunch, and snacks by sticking to your fruit and meat plan, but dinner can be a little more flexible. Here’s how to navigate it without derailing your progress:
The 75/25 Rule
You’ve probably heard of the 80/20 rule for diet adherence, but as a dad, even that can feel tough when you’re eating with your family. Enter the 75/25 Rule:
- Out of 28 meals in a week, 7 meals can be off-plan.
- Breakfast, lunch, and snacks stay on track, giving you flexibility at dinner.
This approach helps you enjoy meals with your family without feeling like you’re making them adhere to your diet.
Actionable Dinner Tips
Portion Control
- Dinner should be your smallest meal of the day.
- Use a small, dedicated bowl or plate to manage portions—especially for foods off-plan. (I use a tiny bowl for my Sea Salt & Vinegar chips. It keeps me honest.)
Hit Protein Goals Before Dinner
- Prioritize hitting your daily protein target during breakfast, lunch, and snacks. That way, dinner becomes more about enjoying time with family rather than stressing over macros.
Meal Rotation
- Plan 10 go-to dinners that are easy to prepare, like grilled chicken with vegetables, taco bowls, or hearty soups.
- Bonus: Choose meals that help you prep additional protein for your non-dinner meals throughout the week.
Dinner isn’t about “cheating.” It’s about finding a sustainable way to enjoy your family time while keeping your overall goals in check. Stick to the 75/25 Rule, and you’ll stay consistent without feeling restricted.
3. Alcohol Policy: Zero Booze
Cutting out alcohol for 22 days can have a profound impact on your energy, focus, and overall progress. Here’s why it’s worth committing to this short-term change:
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Boost Energy and Focus
- Alcohol disrupts sleep, zaps your energy, and leaves you foggy the next day. Removing it lets you experience sharper mental clarity and more consistent energy levels.
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Improve Your Progress
- Whether your goal is weight loss, muscle gain, or better overall health, alcohol gets in the way. It offers no nutritional benefits and slows recovery.
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Cut Empty Calories
- Alcohol is full of empty calories that provide zero value. Eliminating it from your diet can significantly reduce your weekly caloric intake, helping you stay on track.
For all of you wino antioxidant truthers -- kick rocks, and go eat a bowl of grapes if you want your damn restveritrol.
Start Small, Stay Consistent
This journey isn't about perfection but about building sustainable habits. Begin with one or two changes and gradually incorporate more. With movement, sleep, and diet aligned, you'll feel more robust, energized, and focused.
In the 22 Day Kick in the D*ck Habit Reset Mini-course, I'll be sharing how to calculate your protien requirements as well as how to navigate intermittent fasting. Stay tuned for the course release, it'll come after the January New Year New Me Phase ends for most.
22 days is all it takes to create momentum. Stay the course, and you'll be amazed at your progress.
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