Time Well Spent 013: 22-Day Kick in the D*ck Habits Reset: Practical Diet Bonus Tips

Nutrition is the backbone of the 22-Day Dad Reset. But when life gets busy, even the simplest plans can feel overwhelming. That’s why I’m addressing the three biggest questions from early testers:

1. What should I eat regularly?
2. How does the 75/25 rule work in real-life situations?
3. How can I put my nutrition on autopilot?

Let’s dive into actionable answers:

1. What Should You Eat Regularly?

Consistency is key. Sticking to repeatable, reset-friendly meals eliminates decision fatigue and keeps you on track.

One of the first customers of the 22 Day Kick in the D*ck Reset shared this with me, which prompted me to share some meal examples.

I can't keep eating 10 Chomps meat sticks a day, Meat and Fruit is hard to fuck up, but I'm bored as all hell. What are you eating on the reg???

Here’s an example:

• Go-To Meal: Shredded meat (chicken, pork, beef) in bone broth with truffle salt, parsley, and cubes of avocado. I eat this at least 1-2 times a day.
• Easy Options: Hard-boiled eggs—sliced over guacamole or mashed into a scramble—are another staple.

Keep your meals simple and aligned with the reset guidelines. If it’s whole, unprocessed, and protein-forward, you’re winning.

I won't win any awards for these food photos, but this is a free newsletter -- so get off my ass 😘

2. How Does the 75/25 Rule Work in Real Life?

The 75/25 rule isn’t about perfection; it’s about being intentional. Focus on controlling what you can, so indulgent moments stay in balance.

Here’s how:

• Front-Load Protein: Handle 75-90% of your calories in on-plan meals (breakfast, lunch, and snack). This makes off-plan dinners a smaller percentage of your overall intake.
• Portion Control: At off-plan meals, reduce the volume of indulgent ingredients. For example, scoop out the inside of a bagel in a breakfast sandwich or skip extra servings of pasta at dinner.
• Choose Wisely: Eating pizza with your fam is 100% fine, but don't eat a meal's worth of slices. Have a slice and call it a day -- bonus points for saving $$$ while eating out. Wanna level up on personal finance? Don't drink alcohol and eat small portions when you take the family out for a nice meal. 

3. How Can You Put Nutrition on Autopilot?

When time gets tight, preparation saves the day. Batch cooking and pre-prepped ingredients make staying on track effortless.

Here’s how to do it:

• Batch Cook Proteins: Pressure cook and shred chicken, or pre-cook ground turkey and beef. These become the base for multiple meals.
• Flexible Combos: Shredded chicken can be turned into a soup or tossed in hot sauce or salsa. Ground turkey patties works with a piece of fruit for a no-fuss meal or dipping into guac.
• Plan Your Options: For each prepped ingredient, think of three reset-friendly meals you can make. This eliminates guesswork and keeps you consistent.

When your inputs are ready, you’ve already won half the battle.

The Bottom Line

Nutrition doesn’t need to be complicated. Stick to simple, whole foods, use the 75/25 rule to stay flexible, and prepare ahead to reduce decision fatigue. This reset isn’t about achieving perfection—it’s about creating sustainable habits.

Small, consistent wins add up. Ready to make yours?