Stupidly Simple Eating For Jim Lewis
One target: protein. Everything else is a generous budget.
This page is your protein playbook: the foods, the systems that make it repeatable, and two example days showing what hitting the numbers actually looks like. You train early and your first real meal often lands at noon. That morning gap is the one thing we are fixing, and it is easier than you think.
Non-Negotiables
One real target, one budget, one timing rule. That is the whole system.
The budget is generous on purpose so protein is your only real focus. Hit the 100g, land anywhere inside 2,000, and we are good. One thing to watch the other way: if you are regularly finishing days under 1,500, that is a problem too. Fed enough to train, fuelled enough to not run on fumes.
Protein Per Meal Steady Drip, Not One Dump
Your body builds and repairs best on a steady feed of protein through the day. Long gaps with none, like a whole morning, leave it breaking things down instead.
The morning number is the whole game for you. Solve it with the shake or the egg mix below and the rest of the day is just two normal meals with the protein portion made a bit bigger.
The Plate Rule
Every meal starts with one question: what is my protein source? Then build around it, in this order.
- Protein first. Chicken, lean beef, fish, eggs. Biggest thing on the plate.
- Then the carb. Rice, potato, bread. One fist-ish portion. Swapping some carbs for protein keeps calories basically like for like.
- Then the veg. As much as you want. Free volume.
- Fats measured. Fat is 9 calories per gram against 4 for protein and carbs. This is the lever that keeps you inside the budget.
The ribeye rule: if steak is your protein every day and it is always the fatty cut, the budget disappears fast. Lean cuts (sirloin, filet, 93/7 mince) are the default, the ribeye is a deliberate treat, not the daily driver.
Daily Structure
Three protein moments a day. The morning one is new, the other two you already eat, just protein-forward now.
Morning (The Fix)
Something in before noon, every day. Pick whichever fits the morning:
- Beef isolate shake in water, 25g of protein in under a minute, perfect straight after training. Always with something to chew alongside it, even just a piece of fruit (about 120g)
- Egg mix: 2 whole eggs plus egg whites. The whites are nearly pure protein, so you get the numbers without stacking up yolks every day
- Keeping the oatmeal? Great, stir a scoop of isolate into it and it becomes a protein meal
Lunch
First thought: what is my protein source? Then the rest:
- Chicken, turkey or tuna as the anchor, roughly 35g worth (a palm and a half)
- Add a fist of carbs and whatever veg is around
Dinner
The easiest 35g of the day, because dinner is already cooked at home:
- Whatever is on the menu, just ask for the bigger portion of the meat. That extra portion on the scale is the whole trick
- Build the plate in Plate Rule order and dinner takes care of itself
Dairy does not love you, so skip the whey and go for a beef protein isolate, and only a third-party tested one, so you know exactly what is in the tub and nothing that should not be. The three I would pick from: Transparent Labs Beef Isolate, MuscleMeds Carnivor, or Equip Prime Protein. All dairy free, 20 to 25g of protein a scoop. A shake is a tool, not a meal replacement, but for your mornings it is the perfect tool. One rule that never bends: a shake never goes down alone. Every shake gets something to chew alongside it, even something as simple as a banana (120g). Chewing tells your brain a meal happened; liquid alone does not.
Break the day in half: half your steps and half your protein done by midday. Do that and the afternoon is always a downhill run, never a panic to catch up at 9pm.
Organise & Switch Same Slots, Different Food
Every meal is the same three slots. Swap freely inside a column, never across columns. That is how you get variety without ever rebuilding the plan.
→ Chicken for fish, rice for potato, broccoli for salad: all fair game. The slots and the gram amounts never change, only the food in them.
Rotate on prep, not on impulse. Once a week, pick 2 proteins, 1 carb and 2 veg from the columns above and that is your rotation for the week. Bored of a food? Switch it out at the next prep, not mid-week. The morning slot has its own menu (shake plus fruit, egg mix, or protein oatmeal) and rotates the same way: pick one, run it for the week.
No Scales? Use Your Hand
Eating out, on the road, or any meal you are not weighing. Works anywhere, zero logging.
Eating Out Template
- Grilled or roasted protein, the bigger portion, lean cut
- Plain rice or potato on the side, hold the loaded stuff
- Double the veg or a side salad, dressing on the side
- Pizza and treats are not banned, they just live inside the 2,000, so protein goes in first
The Recovery Rule
One off meal is not an off week.
A low day, a night out, a morning that got away from you. The very next meal goes straight back to structure, starting with the protein question. No "I'll start again Monday." Next plate, back on plan.
Sample Days
The framework in action. 100g of protein, inside the 2,000 budget, without eating like a bodybuilder.
Day 1 · Training Morning
~1,695 kcal · ~120g protein- Beef isolate shake in water, straight after training
- Banana (120g) alongside it. A shake never goes down alone, there is always something to chew with it
- Turkey or chicken sandwich stacked with 150g of meat
- Piece of fruit (150g) on the side
- Whatever is cooking at home, with 170g of the lean meat set aside for you
- Potatoes or rice (150g cooked) and plenty of veg
- Greek yogurt (150g) with berries (100g). Logged, planned, enjoyed, and it sneaks in extra protein
Day 2 · Slower Morning
~1,950 kcal · ~105g protein- Oatmeal (50g dry) with a scoop of beef isolate stirred in, berries (75g) on top
- Or the egg mix: 2 whole eggs plus egg whites (150g), toast on the side
- Last night's meat (150g) plus rice (150g cooked), or a chicken bowl out (bigger protein portion)
- Sirloin or filet (200g), the lean cut, with a plain potato (250g)
- Big pile of veg, sauces on the side
- Fruit (150g), or a small treat, inside the budget and logged
100 grams of protein every day, half of it before midday, inside a generous 2,000 calorie budget. Protein is the first thought at every meal. That is the entire system.
Built for Jim Lewis · SupraHuman Coaching