Stupidly Simple Eating For Moises Rodriguez
Protein first. Blood sugar steady. Keep it simple.
Non-Negotiables
Three things every day. Hit these and the rest takes care of itself. Log it all in MyFitnessPal so we can both see the picture.
Protein Per Meal Anchor This
Lead every meal with protein. It blunts the blood sugar spike, keeps you full, and kills the afternoon crash that leads to bad choices.
Your Carb Rules Swap The Bread
Bread, bagels and wraps are the ones spiking you. Swap them for carbs that treat you better.
Skip: bread, bagels, wraps
→ Protein first, then a fist of carbs, then fill the rest with veg or fruit. Fruit is fine, it is not your problem.
Daily Structure
Same shape every day. No shakes needed. Only dinner really changes.
Breakfast
Even a couple of days a week beats none. Pick one:
- 3 hard-boiled eggs + cottage cheese + a handful of berries
- Scrambled eggs + fruit
- Greek yogurt + berries + a few nuts
Lunch
Your biggest meal. You order it, so order it right.
- Grilled chicken or steak + rice + veg
- Skip: the hero, the bagel, the bacon-egg-and-cheese
Dinner
Flexible, but build it in this order.
- Protein first
- Add a carb (rice or potato)
- Add veg
- Sauce on the side
The 9:30 Danger Zone
When dinner was light and the sweets call.
- A protein snack at 7 beats a carb binge at 9:30
- Hard-boiled eggs, cottage cheese, or berries + a few nuts
If You Go Off Plan
One bad meal never broke anyone. The spiral does.
- Next meal = back to structure. That fast.
- Do not skip tomorrow's workout to punish yourself. That is the old pattern, and it is what we are breaking.
- No compensation. No starving the next day, no extra guilt. Just the next right choice.
Sample Days
Examples of the framework in action, not separate plans to follow exactly.
Day 1
~2200 kcal · ~172g protein- 3 hard-boiled eggs
- 150g cottage cheese
- Handful of blueberries
- 200g grilled chicken
- 200g cooked rice
- Peppers + onions or a side salad
- Sauce on the side
- 180g sirloin steak
- 250g roasted potatoes
- Green beans
- 200g Greek yogurt + berries
- Or 3 hard-boiled eggs
Day 2
~2200 kcal · ~170g protein- 4 eggs scrambled
- Cottage cheese on the side
- Grapes
- 200g lean ground beef
- 250g potatoes
- Peppers + salsa
- 200g chicken
- 180g cooked rice
- Broccoli
- Cottage cheese + banana
Built for Moises Rodriguez · SupraHuman Coaching