Stupidly Simple Eating For Paul Salvesen
Remove the decisions. Execute.
This is not a meal plan. It is a system. The whole point is to take the thinking out of your day so hitting your numbers becomes automatic, not something you have to solve fresh every morning. You have already proved the habits stick. This just makes them effortless.
Your Two Numbers
Everything sits under these two.
Protein is the one that matters most. It protects your muscle while the weight comes off, keeps you full, and gives every meal a job. If protein is handled, most of the day takes care of itself.
Think of 2,200 as a budget, not a target you have to spend. Some days you land under it and that is completely fine.
Carbs and fat are yours to move around. No need to track them as targets. Hit your protein, stay inside your calorie budget, and the rest is flexible.
Spread The Protein Across The Day
You said it yourself on our last call. You can cheat your way to 100g of protein. You cannot cheat your way to 150. That is exactly why 150 is the number.
The trick is to stop back-loading it onto dinner. Drip feed it instead. Three solid anchors plus one small one and you are there without a scramble at night. Your old pattern was an empty morning and most of the protein arriving late. Flip that. Front-load it. Get protein in early and the day is basically won by lunch.
Lock Breakfast And Lunch
The mornings used to be the gap. So we take them off the table completely by making them the same, every weekday, no decision required.
Breakfast
Grab and go, every day:
- Siggi's zero fat yogurt, a scoop of your lemon isolate, and two hard boiled eggs. That is roughly 40g of protein before you have properly started the day.
- Boil a batch of eggs at the weekend so they are ready to grab.
Lunch
The health market 100 feet from your office:
- Grilled chicken, salmon, chicken salad or tuna salad, around five dollars, weight and ingredients already listed for easy logging.
- Rotate the protein so you are not eating the identical thing five days running.
- This is your easiest win of the day. Use it.
Pre-log both of these first thing, before you eat them. Lock the front half of the day on paper and you always know exactly how much room you have left for dinner.
Dinner Is The Flexible Remainder
Breakfast and lunch are fixed, so dinner is where the freedom lives. Whatever protein you fancy, plus whatever you have banked in calories.
You are already doing this well. The Mexican bowl with rice and chicken, the teriyaki chicken over greens at the beach. That is the skill. Look at any menu and find the protein plus something you enjoy. You do not need to eat sad to eat on plan.
Lead with the protein. Order it first, build the rest around it. If the protein is 45 to 50g, you have almost certainly hit 150 for the day.
Your High Protein Shortlist
These are foods you already like and already eat. Keep them stocked and you never have to think hard.
- Grilled chicken breast
- Salmon and white fish like swordfish
- Lean steak
- Sushi
- Siggi's zero fat yogurt
- Lemon isolate protein
- Isopure or a plain isolate shake
- Hard boiled eggs
- Prepared grilled proteins from the health market
A quick note on deli meat. Skip the Boar's Head style processed stuff where you can. Not because it stops fat loss, it does not. The sodium swings just push your water weight up and down and mess with what the scale says day to day. Fresh proteins keep the readings cleaner.
Log It So It Is Actually Accurate
You have said logging is the secret sauce, and you are right. Keep it honest and it stays honest.
- Weigh in grams, weigh raw where you can, and favor single ingredient foods that are easy to measure.
- Restaurant or prepared meals: add a tablespoon of oil to the entry to cover the hidden cooking fats you cannot see.
- In MyFitnessPal, favor the entries with the green or blue verified tick so the numbers are real.
This is the skill that outlasts the program. The longer you log, the better your eye gets, until one day you barely need the app to know what a plate holds.
Drinks
Water: your gallon a day. You have already felt what this does. Keep it going, it is doing more than almost anything else right now.
- Black coffee, Diet Coke, unsweetened iced tea. All essentially free. Enjoy them.
- Alcohol is not a big part of your week and that is a real advantage. When you do have a drink, log it and let it come out of the day's budget like anything else. Nothing is banned, it just has to fit.
Your Monthly Host Night
The last Sunday of the month, the catered family dinner, is a fixed event so we treat it as a planned win, not a derail.
- Bank a little room earlier in the day by keeping breakfast and lunch lean and protein forward.
- Lead your own plate with the protein on offer, enjoy the night, and you are back to the normal structure at the very next meal.
One planned meal inside a strong week changes nothing.
Two Sample Days
Examples, not rules. They show how easily the numbers come together with foods you already eat.
Day 1 · Office and Gym Day
1,595 kcal · 174g protein- Siggi's zero fat yogurt (150g cup) with a scoop of lemon isolate (30g)
- 2 hard boiled eggs (100g)
- Grilled chicken from the health market (160g)
- Apple (1 medium, 180g), small side salad
- Grilled swordfish (190g)
- String beans (150g), mixed greens
- Isolate shake (1 scoop, 30g) or extra Greek yogurt (250g)
Day 2 · Eating Out Day
1,745 kcal · 169g protein- Siggi's zero fat yogurt (150g cup) with a scoop of lemon isolate (30g)
- 2 hard boiled eggs (100g)
- Teriyaki chicken (150g) over greens, aloha style salad
- Mexican bowl: double chicken (160g), rice (1 cup, 160g), skip the chips
- Greek yogurt (200g) or a couple of jerky sticks (32g each)
Both days land under the 2,200 budget with protein handled. That is the whole game. Calories and protein are what matter. The carb and fat numbers are there for reference only, not targets.
It happens. One meal is never the problem. The problem is letting one meal become a whole day, then a week. So the rule is simple. The very next meal goes straight back to structure. No making up for it, no punishing the next day. Back to breakfast, back to the anchors, keep moving.
Hit 150. Stay inside 2,200. You have already built the hard part, this just makes it automatic.
Built for Paul Salvesen · SupraHuman Coaching