Stupidly Simple Eating For Thomas Natoli
Systems, not willpower.
You told me the problem is not knowing what to eat, it is the weeks where work goes mad and the structure disappears. So this is not a menu. It is a shape for the day that survives a bad week, a drive to Florida and a dinner out. Same breakfast, a mid-morning meal that lives in the fridge, a lunch you batch once, and dinner staying exactly the routine you and your wife already like. Two numbers to hit: 2,200 calories and 140g of protein.
Non-Negotiables
The targets you hit every single day. Nothing else moves until these do.
Protein is the one that does the heavy lifting. Hit 140g and keep calories near 2,200 and everything else sorts itself out. If you go over on protein, I do not care. Under is the only miss.
Protein Per Meal Anchor This
Hit these four and the daily 140g builds itself. Lock the protein in first, every meal, then fill the rest of the plate around it.
The mid-morning one is yours specifically. You said it yourself: when work got crazy that was the meal that vanished. That single meal is the difference between 140g and 105g. It is why section 05 exists, so it takes no thought and no time.
The Plate Rule
Build every plate the same way, in this order. This is what keeps you on target without weighing every gram.
- Protein first. Chicken, beef, fish, pork, eggs. It goes down first and it takes the biggest share of the plate.
- Then the veg. Pile it on. This is your free volume and it is what makes 2,200 calories feel like plenty of food.
- Then the carb, and keep it modest. You said you do not want much carb right now, so one cupped hand, about 150g cooked. Rice, potato, a slice of bread.
- Fats and sauce measured, on the side. Oil, butter, cheese, dressing. This is where calories quietly walk in, so keep them deliberate rather than poured on.
Notice the veg moved up ahead of the carb. That is the one change from the standard order, and it is there because of how you said you want to eat.
Daily Structure
Same shape every day. Only dinner really changes.
Breakfast
Exactly what you told me you are already going back to. Run it daily, no decisions:
- Egg whites and a vegetable: 200g liquid egg whites plus 2 whole eggs, cooked with peppers, onion, spinach or mushrooms
- One slice of wholegrain toast if you want it
- Coffee as normal, just watch what goes in it
Mid-Morning
The meal that goes missing. It has to need zero thought, so it lives ready-made in the fridge or the car:
- 250g Greek yogurt with berries
- Or cottage cheese, a small tin of tuna, or a pack of turkey or chicken slices
- Whatever you pick, buy it once a week and buy seven of them
Lunch
Your own words: a protein, a vegetable and some type of carb. Batch it Sunday so it is grab and go all week:
- Chicken, rice and roasted veg
- Lean beef, potatoes and whatever veg is in
- Same bowl five days running is a feature, not a problem
Dinner
The routine stays exactly as it is. This is the only meal you actually think about:
- Chicken, beef, fish, a bit of pork here and there, built on the Plate Rule
- Or out, using the template in section 06
You and your wife are not eating the same amount and that is fine. Cook one meal in one pan, then serve two different plates. Yours gets the bigger protein portion and the carb; hers is smaller across the board. One dinner, two servings, no separate cooking and no arguments about it.
Nothing on this page is a shake, a bar or a packaged meal system. You have been down that road before and it did not agree with you. Every single thing here is food you buy and cook, which is also the only version that still works in five years.
The Sunday Hour The Prep System
One hour, once a week. This is the whole system, and it is the thing that holds when work goes mad.
- Oven on, two trays in. One tray of chicken or lean beef, one tray of veg. Season, oil, forget about it for 35 minutes.
- Rice or potatoes on the hob while the trays cook. Make five portions, not one.
- Five containers on the counter. Protein, veg, carb into each. That is lunch handled until Friday.
- Fill the mid-morning shelf. Seven yogurts, or seven tins, or seven packs. One shelf, one job, so the meal cannot go missing.
- Egg whites and eggs in the door. Breakfast needs no prep, it just needs the ingredients to actually be there on Wednesday.
That is it. One hour buys you a week where three of your four meals need no decisions at all, and dinner is the only thing left to think about.
No Scales? Use Your Hand
For eating out, the drives to Florida, the hikes, or any day you are not weighing food. Works anywhere, zero logging.
Eating Out Template
- Grilled protein or a lean steak, and take the bigger portion (aim 200 to 250g)
- A plain potato or rice on the side, hold anything loaded or creamy
- Double the veg or add a side salad
- Butter, sauce and dressing on the side so you decide how much lands
- Appetiser rule: if there is bread on the table, order a shrimp cocktail or a salad instead and let that be your starter
The Recovery Rule
One off meal is not an off week.
This is the one that matters most for you, because the last few months have thrown everything at you at once. When a meal goes sideways, a work lunch, a night out, a day of driving, the very next meal goes straight back to structure. Not Monday. Next plate. That single habit is what stops a rough Tuesday turning into a written-off month.
Sample Days
The framework in action. Around 2,200 calories, around 140g protein, every day.
Day 1 · Home Day
~2,170 kcal · ~148g protein- 200g liquid egg whites plus 2 whole eggs
- Peppers, onion, spinach and mushrooms, cooked in a teaspoon of olive oil
- 1 slice of wholegrain toast
- 250g 0% Greek yogurt
- A handful of berries
- A small handful of almonds (about 10g)
- 120g cooked chicken breast
- 200g cooked rice
- A big pile of roasted peppers, courgette and onion
- A tablespoon of olive oil across the tray
- 180g (6oz) cooked salmon
- 250g roasted new potatoes
- Broccoli and a side salad
- Dressing measured, one tablespoon, on the side
Day 2 · Out / On The Road
~2,180 kcal · ~146g protein- Egg white omelette, three whites and two whole eggs, loaded with veg
- Dry wholegrain toast, butter on the side
- Skip the home fries
- A small tin of tuna or a pack of turkey slices
- A piece of fruit
- Grilled chicken bowl or a big salad, double the protein (about 200g)
- Rice or a plain baked potato
- Skip the cheese and the creamy dressing, oil and vinegar instead
- 200g grilled fish or a lean steak
- Plain baked potato or rice, nothing loaded
- Double veg or a side salad
- Butter and dressing on the side
Egg whites in the morning, something protein-shaped mid-morning so a mad week cannot steal that meal, a lunch you batched on Sunday, and dinner staying exactly the routine you already like. Protein first, veg second, carbs modest. That is the system.
Built for Thomas Natoli · SupraHuman Coaching