At the time of writing this post, I’ve shared a total of 1,191 posts on Instagram. The time I wasted making those posts… sends a shudder down my spine. You should avoid social media like the plague. Anyway, 1,191 posts:

Instagram screenshot

And none of them are about what I eat for breakfast, lunch, or dinner. That’s because my diet is… boring. And unlike the ‘keto-compatible’ organic hot dog water for weight loss that this Douglas Bevans dude sold for $38 a bottle to 60 people, boring doesn’t sell well.

I mean, the breakfast that I’ve been eating since I was old enough to vomit is as follows:

  • Low-fat Greek yogurt.
  • A scoop of protein powder.
  • A serving of peanut butter.
  • One banana.
  • A handful of frozen or fresh berries (the latter is only if my post on Medium goes viral and I earn a box full of dollars).

I have four meals per day and only my lunch is different on most days. The other three meals are usually the same boring stuff that nobody wants to see on Instagram (plus some ‘fun’ food if I feel like having it — an ice cream, a donut, cake, Snickers, etc.).

And that’s the reality behind 90% of the meals eaten by ripped people — they eat boring stuff most of the time because they are easy to plan and prepare, and they are filling:

lean meats, low/non-fat dairy, eggs/whites, tuna, veggies, fruits, oats, potatoes, white rice, peanut butter

Minimally-processed. Nutritious. Basic. And boring. But there’s merit in doing boring and simple: simple is easier to follow.

And that’s exactly what we see in successful weight losers too — they do simple things when it comes to nutrition:

  • They have healthy foods available at home.
  • They eat breakfast regularly.
  • They increase vegetable consumption.
  • They reduce the consumption of sugary foods.
  • They reduce fat in meals.

You see? Simple and boring. And so that’s my ​​no-nonsense advice:

Have 1-3 different dishes for each meal. Make them from minimally processed nutritious foods (throw some ‘fun’ foods in there too). Rotate them if you get too bored.

Eating this way for most of your days will probably make you feel way better than trying out five different diets until you end up with an eating disorder. Or even worse, until you become a keto zealot with an IQ in a single figure who spends way too much time making other people feel bad about eating a carb-filled cake during his/her mother’s birthday.


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Originally published by me on Medium on July 8, 2022

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