Brothers, this is what I eat. Every morning I wake up knowing exactly what’s on deck—no guesswork, no decision fatigue staring into the fridge. That’s a fast track to nutritional disaster.
I’m laying this out as one real example, not a blueprint for you to copy. The whole point of this Nutrition series—and your entire discipleship grind—is ownership. Be intentional. Assess. Adapt. Lasting change roots deep when you forge it yourself, not when you mimic someone else’s script. That’s why so much church discipleship flops: It tells you what to think and do, but skips the how of owning the process. Don’t just ape my meals. Persuade yourself in your own mind (Romans 14). Own your fuel.
How I Got Here
This didn’t happen overnight. I started wanting to drop weight, used Noom for tracking (highly recommend—the database is solid, and “food as fuel” was a game-changer for me). Then I discovered intermittent fasting (IF), specifically time-restricted eating. I began with 16/8 (eat in an 8-hour window), now I’m at 18/6 (noon to 6 p.m.). It fits my life, keeps things simple, and works.
Add workouts—morning 2-mile walks, lifting 3x/week (6 machines, 4 sets, 12 reps)—and my protein needs shifted higher to build muscle and burn fat. At 64, post-Long Covid, with two new knees and hips, this fueling is foundational to staying active, clear-headed, and grinding.
My Daily Structure
Two meals + one mid-afternoon shake/snack. Eating window: noon–6 p.m. Lunch after noon, dinner before 6. Simple, automatic.
I eat the same core meals most days because once food became fuel, meals turned into recharge stops. I only eat what I like—plenty of healthy options that taste good. No forcing “healthy” crap I hate.
Lunch Options (rotate these)
- Option 1: 10-12 oz chicken tenderloin (or breast/thighs for swaps), large romaine salad (tomatoes, mushrooms, fat-free ranch for lighter calories), 2 slices keto bread with butter.
- Option 2: 16 oz Dannon Light & Fit yogurt + 1 scoop whey protein, same salad.
- Option 3: 6 oz ground beef with sesame garlic sauce + onions, same salad.
Lunch Takeaway
Always: meat for protein, salad (and sometimes bread) for satiety. I think components, not recipes. Backup: 5 oz tuna in water + 1 Tbsp Miracle Whip + dill pickles. Chicken tenderloin gives me great protein density, but swap to fit your budget or taste. Scale portions to your energy needs—start where you are.
Mid-Afternoon Protein Hit
- Option 1: 1.5 cups almond milk + 1 scoop whey protein.
- Option 2: David Protein Bar.
Mid-Afternoon Takeaway
Choose based on how the day’s shaping up. Higher lunch volume? Go lighter here. Intentional choices, not rigid rules.
Dinner
Same formula: Meat (chicken thighs/breast/tenderloin, beef chuck roast, pork roast, flounder/tilapia), steamed/air-fried veggies (broccoli, green beans, cauliflower), salad most nights.
I know roughly how the day’s gone so far, so I pick accordingly. Some days I smash dinner (prime rib roast, anyone?)—then I skip lunch or snack, bank room, no guilt. Your portions and choices should flex to match your goals, activity, and life—make it sustainable for you.
Final Takeaways
- Plan tomorrow right after dinner tonight. I’m full, rational—not hungry and impulsive. Portion sizes, meat choices all decided calmly.
- I weighed food for 6 months early on; now I eyeball it. Buy family packs, repackage into 1-lb freezer bags—pull and know exactly what you’ve got.
- Use an app to log… It’s give-and-take. For sources on protein and calorie basics, check the Fitness Resource Guide.
I’m 64. Lost 100 lbs. No meds. Walk 2 miles daily, lift 3x/week, writing my second book, built this site—all me. Nutrition is the core that fuels the rest. Mind clearer, body stronger than ever. This is possible.
But you don’t pussy-foot to this place. It takes effort. Intentionality. Overcoming obstacles. Forging through. Whatever God calls me to, I’m up for it. This is discipleship: Christ’s impact hitting every area—Faith, Fitness, Finances, Family.
Who’s with me on representing Jesus like this?
Drop comments/questions below.
Forge ahead, brothers.
Pete is Out.