How My Most Successful Clients Eat
I just got off the phone with Eric—a longtime client of mine. This guy’s a machine. He’s a lawyer with a PhD in Physics. Smart, busy, and one of the most consistent people I’ve ever coached.
When we first started working together in 2020, right before the pandemic, he was brand new to strength training and had no clue about nutrition.
Fast forward to today: Eric’s run a marathon, built real strength, and knows exactly how to eat and train to get results.
But what I admire most isn’t the accomplishments. It’s his mindset.
Eric never rushed the process. He didn’t chase shortcuts or fall for fads. He stayed consistent, made steady progress, and kept things simple.
That mindset shows up in how he eats—and it’s a big reason he’s been so successful.
A Simple Answer That Says Everything
On our call, I asked him:
“You’re starting a busy new job next week—how do you plan to keep your eating on track?”
He shrugged.
“Same stuff as always. I’ll prep a few things—high-protein pasta, turkey meatloaf with a bunch of veggies. Yogurt bowl in the morning. It’s all quick, high in protein, and I’m not sick of it yet. If work gets crazy, I might use a meal prep service.”
Simple answer. But to me? It said everything.
That response shows a deep understanding of three things most people never figure out:
If you want to lose weight—or just maintain it while working a desk job—protein and fiber are non-negotiable.
If it’s not quick, easy, and at least somewhat tasty, you won’t stick to it.
Boring wins. Not every meal needs to blow your mind.
It’s not flashy. It’s not complicated. But it works—and that’s what matters.
1. Protein and Fiber Are Non-Negotiable
Protein keeps you full longer and helps prevent overeating later in the day.
Fiber slows digestion, which keeps blood sugar stable and energy levels more consistent.
Together, they’re the ultimate hunger-fighting combo—more fullness, fewer cravings. Protein also helps preserve muscle, especially when you’re losing fat. That’s key for long-term health and body composition.
Most people don’t eat enough of either, especially when they’re busy or stressed—so making it a priority gives you an instant edge.
2. If It’s Not Quick, Easy, and Somewhat Tasty… Forget It
Willpower fades. Convenience wins.
If a meal takes too long to prep, you’ll skip it or grab something less healthy. Tasty doesn’t mean gourmet—it just means not gross. If it’s decent and fills you up, that’s a win.
When healthy meals are easy to make and satisfying to eat, they become habits—not chores.
The easier it is to follow the plan, the longer you'll stick to it. Consistency > perfection.
3. Boring Wins
Most successful eaters rotate the same 5–10 meals. Simplicity removes decision fatigue.
Trying to “mix it up” too often leads to burnout, more prep time, and less consistency. You don’t need constant variety—you need meals that work.
Once you find 2–3 go-to breakfasts, lunches, and dinners, you free up time and mental space.
Save the creativity for dinners or the weekend. During the week, predictable and boring is powerful.
“Success lies in the relentless execution of the basics.” – Leonardo da Vinci
If there’s ever been a quote that sums up Eric—and my most successful, long-term clients—it’s this one.
It’s not about cutting out sugar, ditching carbs, or running yourself into the ground.
It’s not about all-or-nothing extremes that fizzle out in a few weeks.
It’s about showing up.
Doing the simple things—over and over again.
Being consistent, not perfect.
Being flexible, not fragile.
Final Thought
If you can take these lessons and apply them to your own nutrition, you’ll make faster progress—with way less stress.
That’s how you build a body (and lifestyle) that actually lasts.
Best,
John
P.S. We watched our friend’s dog, Norah, again this weekend. Kelly was in heaven. Norah was unsure.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
