Why We Use 33/33/33 Ratios
One of the most effective ways to fuel fat loss and build muscle is to balance your macronutrients evenly:
Protein (33%) – Repairs and builds lean muscle, protects metabolism, keeps hunger in check.
Carbohydrates (33%) – Provide steady energy for your workouts and daily activity.
Fats (33%) – Support hormones, joint health, and satiety.
This even split creates stable energy, better recovery, and sustainable fat loss without muscle loss.
The Power of Leftovers
Here’s the truth: most people don’t fail because of willpower — they fail because they get busy. Lunch rolls around, they didn’t prep, and suddenly convenience food takes over. That’s where our Dinner → Lunch Leftover Strategy comes in.
Instead of cooking twice, you cook once. Dinner becomes the anchor of your day, and tomorrow’s lunch is already solved. It’s one of the simplest, most powerful nutrition habits for long-term success.
Mega Tip for Success
Don’t store leftovers in one big container. That leads to grazing, overeating, or skipping altogether.
Instead, portion dinner into individual containers right after the meal. That way, lunch is grab-and-go the next morning.
As a sports nutrition coach, I can tell you this is the #1 habit difference-maker:
You’ll eat the right serving size.
You won’t waste time or decision-making during the day.
You’ll stay consistent — which is the secret to fat loss and performance.
Two Sample Plans
Sample Plan 1 – Standard Balanced
(~1,600 kcal | 130g protein | 136g carbs | 57g fat)
Breakfast (7:30am): Greek yogurt (¾ cup) + ½ cup berries + 2 tbsp pumpkin seeds.
Lunch (12pm): Quinoa bowl – 4 oz chicken, ½ cup quinoa, spinach, cucumber, olive oil drizzle.
Snack (3pm): Apple + 2 boiled eggs.
Dinner (6:30pm): Grilled salmon (5 oz), roasted zucchini (1 cup), ½ cup sweet potato, 1 tsp olive oil.
Sample Plan 2 – Dinner → Lunch Leftovers
(~1,600 kcal | 132g protein | 134g carbs | 58g fat)
Breakfast (8am): Power smoothie – 1 scoop protein, 1 cup almond milk, ½ banana, spinach, 1 tbsp chia.
Lunch (12pm): Leftover chicken wrap – grilled chicken (4 oz from last night), whole wheat wrap, spinach, hummus.
Snack (3pm): Greek yogurt (¾ cup plain) + raspberries.
Dinner (6:30pm): Grilled chicken (5 oz), zucchini (1 cup), ½ cup roasted sweet potato, 1 tsp olive oil.
Expert Note: Notice how dinner repeats into lunch? You just saved 30 minutes of prep, eliminated food decisions, and guaranteed protein at two meals in a row.
Coaching Notes for the Group
Dinner is non-negotiable. Cook extra every time.
Portion leftovers into individual meals — do not leave them in one big dish.
Snacks must be planned, not random. Always protein + fruit/veg.
Carbs are fuel, not the enemy — but they must be smart carbs, paired with protein.
For these 5 weeks: no processed foods, no desserts, no alcohol.
Final Word
The biggest transformation doesn’t come from extreme diets. It comes from repeatable habits.
Eat above your BMR.
Balance your macros.
Make dinner the anchor.
Portion leftovers into ready-to-go lunches.
Consistency beats perfection every single time.
