Minimalist Nutrition Guide

Nutrition Goals

  • Fuel strength training and recovery
  • Build lean muscle and protect health
  • No calorie counting, just clean eating and consistency

Core Principles

  • Protein every meal (0.7-1g per pound bodyweight daily)
  • Carbs mainly around workouts
  • Healthy fats for balance
  • Some veggies or fruit daily
  • 3-4 liters of water daily

Supplements

  • Protein powder as needed
  • Creatine monohydrate 5g daily
  • Multivitamin (basic daily coverage)

Minimalist Grocery List

  • Proteins: Chicken, beef, eggs, Greek yogurt, canned tuna, protein powder
  • Carbs: Rice, potatoes, oats, bananas, berries
  • Fats: Peanut butter, olive oil, mixed nuts
  • Veggies/Fruits: Frozen broccoli, spinach, apples, baby carrots
  • Bonus: Rotisserie chicken, precooked rice

Minimalist Meal Prep Routine (30-45 min)

  • Bake chicken thighs
  • Brown ground beef
  • Boil/scramble 6-8 eggs
  • Cook rice or microwave rice
  • Bake/microwave potatoes
  • Steam frozen veggies
  • Store meals in containers for 3-4 days

Example Daily Eating

  • Breakfast: Eggs + oatmeal + banana
  • Lunch: Chicken + rice + broccoli
  • Snack: Greek yogurt + handful of nuts
  • Dinner: Ground beef + baked potato + spinach
  • Post-Workout (optional): Protein shake + banana

Mindset Rules

  • No calorie counting needed
  • Good enough > perfect
  • Consistency beats short-term perfection
  • Eat clean, train hard, adjust by feel