What a Lean, Healthy Adult Actually Eats in a Day
I hate the idea of a “what I eat in a day” article.
You’re different than me, and what you “should” eat in a day is vastly different than what I eat. I’m no better than you in any way. And when I write an article like this, I can’t help but feel like I’m projecting: “I’m leaner and healthier than you, so do this.” I hate that. Also—who really cares what I eat?
But.
I love reading them. I find it fascinating to get a glimpse into people’s diets because it says a lot about priorities, preferences, culture, and more.
So here’s what I usually eat in a day.
What I Actually Eat Most Days
☕ Morning
Cold brew + water
Enough caffeine to power a small forklift
🍨 Breakfast
Oats
Greek yogurt
Canned pumpkin
Protein powder
Blueberries, peanut butter, and a scoop of high-protein cereal on top
Looks like dessert. Feels like dessert. Still hits 50g of protein and a ton of fiber.
Mini-win: Start your day with 30+g of protein. You’ll snack way less at night.
🍛 Lunch
Jasmine rice
Ground turkey (93/7)
Veggies
Half an avocado
Buffalo sauce
A large handful of cashews and dark chocolate for dessert
Protein? Check. Fiber? Check. Something crunchy and something spicy? Check and check.
Mini-win: Build a lunch bowl you could eat 3–4x/week without rage-quitting your diet.
🍳 Dinner
Scrambled eggs (3–4)
More veggies
Maybe rice or sourdough
Maybe hummus or more avocado
This one’s a toss-up. Dinner’s the loosest meal of the day. Sometimes I cook. Sometimes I have more Greek yogurt, nuts, and a pear on the commute home.
Mini-win: Keep a few 10-minute dinners in your back pocket. Bonus points if they include eggs.
🍨 Dessert
…Breakfast again. Same oat/yogurt/pumpkin combo with the fun and tasty toppings.
Because I’m crazy and weird. But the macros are perfect, I love the taste, and I switch it up with different protein powder flavors and toppings. Still delicious. Still easy.
Mini-win: If a meal works, repeat it. There are no bonus points for variety.
Why It Works (Even If It’s Boring)
People obsess over what to eat. The right plan. The best foods. The secret timing. But most of that’s noise.
Here’s what actually matters—roughly in order.
This framework is from Renaissance Periodization. They do awesome work and if you don’t want to give me money to help you healthier and more jacked, they’re a terrific option.
0. Adherence (i.e. Can You Stick With It?)
First and foremost, none of this matters if you can’t stick to it.
The best plan isn’t the one with the perfect macros or ideal meal timing—it’s the one you can actually do consistently, even on your busiest days. So before chasing perfection, chase repeatability. Because showing up at 80% consistency beats 100% perfection... for two weeks.
Now, onto the framework:
1. Calories
Whether your goal is fat loss, muscle gain, or body recomposition—calories are the foundation.
To lose fat, you need to eat fewer calories than you burn (a calorie deficit).
To build muscle, you need to eat slightly more than you burn (a small surplus).
To maintain, you aim for balance.
📌 This is called energy balance—and it drives every change in body weight.
But here’s the problem: Most people aren’t tracking. And thanks to the abundance of ultra-processed, hyper-palatable, easy-to-overeat foods, they’re simply eating more than they realize.
It’s not a lack of willpower—it’s a modern food environment that’s built for overconsumption.
That’s why building awareness matters. You don’t have to count calories forever—but understanding how much you’re eating is the first step toward change.
2. Macros (i.e. Getting Enough Protein)
Protein is the priority.
It helps build and protect muscle, keeps you full, and makes your diet way easier to stick to. Most people don’t eat enough—especially during fat loss.
📌 Start here: Aim for ~0.7–1g of protein per pound of goal body weight.
Once protein is in a good spot—and your total calories are dialed in—the rest is flexible. Carbs and fats? Let them fall where they fall. Prefer more carbs? Great. Feel better with more fats? Cool.
There’s no magic ratio. Just pick what helps you stay consistent, energized, and satisfied.
3. Meal Timing
You don’t need to eat six times a day. But you do need to eat in a way that fits your schedule—and keeps your energy, focus, and hunger in check.
Here’s what actually matters:
Skipping meals often leads to overeating later. That late-night pantry raid? Usually a result of under-fueling earlier in the day.
Eating before bed isn’t inherently bad—what matters is what and how much. A small protein-rich snack can actually improve recovery and sleep. A whole pizza at 11pm? Not so much.
Intermittent fasting can work—but only if you’re hitting your calorie and protein goals within that eating window. It’s a tool, not magic.
Post-workout meals don’t need to be immediate, but ideally you’re eating within 1–2 hours after training to support muscle recovery and refueling.
📌 Bottom line: Eat something solid within 1–2 hours of waking up, space your meals in a way that supports energy and consistency, and don’t stress the clock—just avoid extremes.
4. Meal Composition
How you build your plate matters—for satiety, body composition, and long-term health.
A well-structured meal keeps you full, supports lean muscle, stabilizes energy, and makes it easier to stay consistent without feeling restricted.
Aim to build most meals with:
A palm or two of protein — key for muscle retention and appetite control
A handful of fiber-rich carbs — supports digestion, gut health, and energy
Some fats you enjoy — helps with hormone function and flavor
Something that makes it taste good — so you’ll actually stick with it
📌 Get that right 80% of the time, and the results take care of themselves
5. Supplements + Hydration
Not flashy—but still important.
Creatine: Yes. Safe, effective, and well-researched for strength, muscle, and brain health.
Magnesium + Fish Oil: Probably. Especially if your diet lacks leafy greens or fatty fish.
Protein Powder: Helpful. A convenient way to hit your protein target—but it’s a supplement, not a shortcut.
Water Before Caffeine: Always. Hydrate first, then caffeinate.
📌 If your pee looks like Mountain Dew, you’re not hydrated. Drink more water.
The Real Reason I Eat Like This
It’s not for a six-pack. It’s so I don’t feel like garbage trying to work, train, and be a decent human.
This way of eating keeps my energy stable, protein high, and decisions easy. It’s not flashy. But it’s doable. Repeatable. And doesn’t taste like sadness. You don’t need to eat like me, but you should eat in a way that supports what you say you want. More energy. More strength. More margin in your life.
Turns out, that starts with food.
Struggling to get your diet on track? I help people fix that—here’s how 👇
Best,
John
P.S. The loss was heartbreaking, but the family time, fall foliage, and atmosphere were unmatched!
3 Steps You Can Take
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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.
