Sample This - Defined Fitness

Sample This

Thought I’d share this with you.

In the process of putting some nutrition content together

for my lads in Bulletproof Dad.

I’m running a seminar for them next week in the gym.

Here’s a simple example of a Day’s Food Intake

for a lad who’s just getting started into the BPD program.

And is trying to get into better habits with his food.


Omelette: cooking time = 5 mins

4 eggs & mixed veg (peppers, onions mushrooms etc)

24g of protein & 300 calories. 1/5 Fruit & Veg

Snack 1: 

Cooking time = 2 mins

Black Coffee / Tea with protein bar (fulfil, quest, grenade etc)

20g of protein & 200 calories


Cooking time = 5 mins

Brown Bread sandwich with Ham or Chicken & veg

12-17g of protein & 400 calories. 1/5 Fruit & Veg

Snack 2: 

Cooking time = 2 mins

150g Greek yoghurt & piece of fruit (apple, banana, berries etc)

15g of protein & 200 calories 1/5 Fruit & Veg


Cooking time = 12 mins

Chicken stir-fry (2 chicken breasts, 120g rice, mixed peppers & onions etc)

40g of protein & 600 calories,  2/5 Fruit & Veg

Snack 3: 

Cooking time = 2 mins

Tea & dark chocolate (70% +) 2 squares or 2 chocolate rice cakes

3g of protein & 160 calories

Total Cooking Time: 28 mins

Total Calories: 1,860

Total Protein: 120 grams

Total Fruit & Veg Portions: 6

It’s a pretty hefty amount of food when you look at it.

Reason being, the bulk of it comes from good protein & veg sources.

Just show’s you don’t need to be starving yourself

when trying to shed the belly.

You just need to eat the right stuff most of the time.

Andrew “more of the good stuff” Lahart

About the Author Andrew Lahart