Food Foundations

For best results…

1. Work one behavior at a time

Use 100% focus rather than 50% split between two things. It’ll be better, faster, easier.

2. Start at Level 1 and work your way up 

Keep repeating a level until it becomes “normal”. No need to rush ahead.

Level 1 = minimum for health

Level 2 = minimum for strength + body composition

Level 3 = for confident + repeatable results

3. Want support and accountability?

Tell your coach and support network what you’re working on so they can check in and help.

4. Identify what worked, what didn’t and what can improve

Learn by doing. Remove the morals. There’s no “good/bad” in Food. Just “more/less supportive”.

See our Food Planning Resources for ideas.

5. Is body composition a goal?

Pick Progression 1 or 2 below. Until you are reliably Level 2 or higher for that progression’s Must-Haves, please do not attempt a Low Phase to drop body fat. It will be needlessly hard and results won’t last. 

No body composition goal? Use Progression 1.

Progression 1:

The Strong Foundation

“The fastest road to the best results”

For the person who doesn’t like gambling and wants lasting results. They’d rather wait a little longer for an easier process and better outcomes.

Depending on your starting point, this can take a few weeks to a few months.

This is our recommended path. 

Must-Haves

Make these your “normal” over time.

Reach Level 2 or 3 for each before working on the “Recommended Boosters”.

  • Commitment: 1-2 weeks

    Food can be very primal, emotional and unconscious.

    At the beginning, we’re not yet concerned with what you’re eating.

    Priority one is “staying awake at the wheel”, consciously choosing the foods you eat.

    Grabbing some chips? Fine. Just do it because you meant to. Putting extra protein on your plate? Great. Do it because you meant to.

    Be intentional. Own your decisions when it comes to food.

    Many people unknowingly “look away” when they eat, but not you. Whatever you eat, be in the mindset of “I’m choosing to eat this” and do so without judgement.

    L1 = Remind yourself “I’m choosing to eat this” at 1-2 feedings/day

    L2 = Remind yourself at 2-3 feedings/day

    L3 = Remind yourself any time you eat

  • Commitment: 1-3 weeks

    Before we worry about how much to eat, we need protein and vegetables consistently present.

    Once these are regulars on your plate, it’s much easier to work on actual amounts.

    You may have heard:

    Protein is proven to get you stronger and leaner faster than if you didn’t have it.

    Vegetables (non-starchy, often leafy) make nutrition simpler and Low Phases for fat loss much more doable.

    See our Food Planning Resources for ideas (Tip: focus on “Quick Grabs” first).

    *Remember- any amount of protein or vegetables is fine. Presence is the focus here.

    L1 = Protein and vegetables 1-2 meals/day

    L2 = Protein and vegetables 2-3 meals/day

    L3 = Protein each meal/snack. Vegetables 2-3 meals/day.

  • Commitment: 1-2 weeks

    You’re mostly water and everything is better when you’re hydrated.

    Workouts, creativity, fat loss, libido, mood… everything improves.

    Let’s keep this simple:

    Get half of what you do drink from plain water.

    Smoothies, shakes, and coffee do add to your total. Just don’t neglect plain water.

    Proven tip: get a 28-40oz vessel you like. Knock out 2-3 of those daily and you’re doing great.

    L1 = 30% of bodyweight or 128oz in liquid consumed, whichever is lower

    L2 = 40% of bodyweight or 128oz in liquid consumed, whichever is lower

    L3 = 50% of bodyweight or 128oz in liquid consumed, whichever is lower

  • Commitment: 2-4 weeks

    Everything is easier with a repeatable approach to get supportive food into your life.

    Reference our Food Planning Resources (Tip: focus on “Quick Grabs” first).

    L1 = Take 5-10’ to plan a few meals/snacks for the coming week (shopping list, meal calendar, phone note, whatever helps you organize)

    L2 = Repeat L1. Add 1-3 meals/snacks emphasizing protein and vegetables

    L3 = Set a regular calendar time to plan. Keep repeating L2 until you have more options than you need.

  • Commitment: 2-4 weeks

    Nearly all goals happen faster and more reliably with more protein.

    There are two main methods to know how much protein you’re eating:

    (1) A food scale like this plus the Cronometer App

    or

    (2) Hand Portions (here’s a guide)

    Hand portions are portable and get you started sooner. The scale and tracker app give you the fastest road to the least guessing.

    In reality, a combo of both works best.

    Proven Tip: have 2-4 “Quick Grabs” on hand

    Reference our Food Planning Resources.

    Spread the following intake targets across meals and snacks for the day.

    Eat at least 2 meals + 1 snack, preferably 3 meals + 1 snack.

    OPTION 1: Scale + Cronometer

    L1 = .3g/lb bodyweight or 60g. Whichever is lower

    L2 = .6g/lb bodyweight or 120g. Whichever is lower

    L3 = .8g/lb bodyweight or 160g. Whichever is lower

    OPTION 2: Hand Portions

    L1 = 3-4 palms

    L2 = 4-6 palms

    L3 = 6-8 palms

Recommended Boosters

Valuable for any goal.

Especially body composition.

Reach Level 2 or 3 for at least one of these before the Low Phase Guide for fat loss.

  • Commitment: 1-2 weeks

    If body composition is a goal for you, periods of fat loss are likely needed.

    To drop body fat, a calorie deficit is required.

    Our bodies can respond even to modest, short-lived calorie deficits with a loud hunger signal to make us eat enough to return to calorie maintenance.

    This is essential for survival but can make food choices challenging.

    Your ability to work with hunger is the difference between great results or frustrated burnout.

    Great news: this is a skill you can develop, so you stay sane while getting results.

    Whenever you’re about to eat, check in. Rate your hunger according to the following levels and scale:

    L1 = Rate physical hunger only

    L2 = Rate physical vs. mental hunger (aka what your body wants vs what your mind wants)

    L3 = Repeat L2. Ask "how is my hunger affecting my food choices right now?”

    HUNGER SCALE

    1- Not hungry at all. Food is unappealing.

    2- Not hungry. Could make yourself eat.

    3- Not hungry but “I could eat” if it was convenient enough

    4- Almost hungry but not quite yet

    5- A little hungry. Not urgent.

    6- Hungry. Could wait if needed.

    7- Definitely hungry, ready to eat

    8- Very hungry

    9- Ravenous. Almost losing control of decision-making

    10- Off the plan. Whatever is around will be eaten.

  • Commitment: 1-2 weeks

    While hunger is not to be glorified, developing a level of peace with it is essential for fat loss.

    Feeling hunger without ignoring it or being thrown off-plan means less stress and more success.

    The following tasks are not what you’re supposed to do all the time.

    They are just short, approachable hunger challenges to familiarize and reduce the stress of hunger.

    After 1-2 weeks, it’s time to move on.

    Whatever you do, exit the waiting period with composure (versus ravenously pouncing on your meal like a starving jackal).

    L1 = Pause for 30-60sec before eating

    L2 = Wait 1-2h longer before eating a meal/snack

    L3 = Eliminate snacking between meals or skip a meal altogether (be careful with this last one)

  • Commitment: 1-2 weeks

    Hunger tolerance helps going into a meal while understanding satiety (“doneness” rather than fullness) helps you during and ending a meal.

    Once you’ve finished a meal, check in and rate your satiety according to the following levels and scale:

    L1 = Check in after 1 meal

    L2 = Check in after 2 meals

    L3 = Check in after 3 meals

    SATIETY SCALING

    1- Definitely still hungry.

    2- Still a little hungry. Would like more food.

    3- “Done” and satisfied. Not physically full.

    4- Physically full.

    5- Stuffed and uncomfortable.

  • Commitment: 2-4 weeks

    Boredom and staleness regularly undermine great food plans- if you cannot or will not eat your food, it doesn’t matter how nutritious it is.

    Having a few more options to diversify meals can be the difference between a satisfying relationship with food and loathing it (“I just can’t eat another ____”).

    Select a meal from the following list. Identify how many unique dishes/options you’d want for that meal in a week.

    Recommended minimums are in (parentheses).

    Use the Food Planning Resources and the levels below to build your options.

    L1 = Hit the minimum counts shown for each category (smoothies are optional but recommended)

    L2 = Hit your personal # of desired meals for 2-3 categories

    L3 = Hit your personal # of desired meals for 4-5 categories

    Breakfast (2)

    Lunch (2)

    Dinner (3)

    Snacks (2)

    Smoothies (1)

Progression 2:

The Sprint Start

“The fastest road to some results”

For the person who wants to try for body composition changes ASAP. They accept the likelihood of results is lower and a Low Phase will be much more challenging.

If you choose this, you must shift to Progression 1 as soon as possible to avoid burning out.

This is rarely our recommended path. We include it because it is still better than what many people try on their own.

Must-Haves

Nail Level 2 (preferably Level 3) for each before the Low Phase Guide for fat loss.

  • Commitment: 1-3 weeks

    Everything is easier with a repeatable approach to get supportive food into your life.

    Reference our Food Planning Resources. (Tip: focus on “Quick Grabs” first).

    L1 = Take 5-10’ to plan a few meals/snacks for the coming week (shopping list, meal calendar, phone note, whatever helps you organize)

    L2 = Repeat L1. Add 1-3 meals/snacks emphasizing protein and vegetables

    L3 = Set a regular calendar time to plan. Keep repeating L2 until you have more options than you need.

  • Commitment: 2-4 weeks

    Nearly all goals happen faster and more reliably with more protein.

    There are two main methods to know how much protein you’re eating:

    (1) A food scale like this plus the Cronometer App

    or

    (2) Hand Portions (here’s a guide)

    Hand portions are portable and get you started sooner. The scale and tracker app give you the fastest road to the least guessing.

    In reality, a combo of both works best.

    Proven Tip: have 2-4 “Quick Grabs” on hand

    Reference our Food Planning Resources.

    Spread the following intake targets across meals and snacks for the day.

    Eat at least 2 meals + 1 snack, preferably 3 meals + 1 snack.

    OPTION 1: Scale + Cronometer

    L1 = .3g/lb bodyweight or 60g. Whichever is lower

    L2 = .6g/lb bodyweight or 120g. Whichever is lower

    L3 = .8g/lb bodyweight or 160g. Whichever is lower

    OPTION 2: Hand Portions

    L1 = 3-4 palms

    L2 = 4-6 palms

    L3 = 6-8 palms

  • Commitment: 1-2 weeks

    While hunger is not to be glorified, developing a level of peace with it is essential for fat loss.

    Feeling hunger without ignoring it or being thrown off-plan means less stress and more success.

    The following tasks are not what you’re supposed to do all the time.

    They are just short, approachable hunger challenges to familiarize and reduce the stress of hunger.

    After 1-2 weeks, it’s time to move on.

    Whatever you do, exit the waiting period with composure (versus ravenously pouncing on your meal like a starving jackal).

    L1 = Pause for 30-60sec before eating

    L2 = Wait 1-2h longer before eating a meal/snack

    L3 = Eliminate snacking between meals or skip a meal altogether (be careful with this last one)