DAY 9: Understanding Nutrition Without Overthinking

Nutrition doesn’t have to feel like studying for an exam.
Most beginners overcomplicate it so much that they give up before they even start.

Today, I want to break it down in a way that actually makes sense — and actually works.

You don’t need a strict diet.
You don’t need to cut carbs.
You don’t need to weigh every gram of food.

You just need a simple structure.

1. The Plate Method (your foundation)

When you sit down to eat, think of your plate in 3 parts:

• Half plate: veggies or fruits

• Quarter plate: lean protein (chicken, fish, eggs, beef, tofu)

• Quarter plate: carbs or healthy fats (rice, potatoes, tortillas, avocado)

This keeps your meals balanced without counting a single calorie.

2. Protein First

Most people are under-eating protein — and wondering why they’re tired, hungry, or not seeing results.

Aim for 20–35g of protein per meal.
Not perfect… just consistent.

Protein helps you:

• Stay full

• Build muscle

• Recover faster

• Control cravings

When in doubt, add a little more.

3. Balance Beats Perfection

Healthy eating isn’t about being “perfect.”
It’s about making better choices most of the time.

Some days you’ll eat clean.
Some days you’ll eat out.
That’s normal.

The win is staying consistent overall — not stressing yourself into quitting.

Today’s takeaway

Keep nutrition simple:
Plate method. Protein. Balanced meals.

If you follow these three things 80% of the time, you’re already way ahead.

See you tomorrow.

— Aquiles