That’s why we created this meal guide to be your personal healthy eating guide. We’ve found a system that allows us to eat delicious, filling meals that satisfies your lifestyle. It’s a simple, effective system we use and trust in personally that has helped us lose upwards of 130 pounds total.

This nutrition guide is straightforward, easy to follow and even leaves room to indulge. It’s true - you can stay fit, look great and even have room for the good stuff. Let’s get started! 

King Athletic Head Coach and Trainer
Simon Sekski

King Athletic is a brand that focuses on promoting health and fitness as a main source of well-being and happiness We believe that motion, sports, exercise and fitness are essential in living healthy, joyful and satisfied lives. We strive to achieve our mission through the design and creation of high-end fitness equipment, and workout programs It is our top priority to help individuals and athletes of all skill level reach their top performance.

This ultimate nutritional guide is a collaborative guide to mastering the two core habits we preach: eating delicious, healthy meals and engaging in an active, fit lifestyle. Each aspect will help and encourage you to do the other better, eventually becoming routine and second nature. It’s worked for us and we know it will work for you too. Thanks for allowing us to take this journey with you. Now let’s get started improving your life.

Eating to obtain a lean body is actually quite simple. With a few scientific principles and an easy-to follow system, making delicious, nutrient-rich meals that help the body lose fat faster becomes mindless and enjoyable, rather than bland and tedious. King Athletic has teamed up with personal trainers, Zen Dudes Fitness, to create the ultimate Fitness Simple Meal System. It is the exact system The Zen Dudes used to collectively lose 130 lbs, and continue to use to help their clients obtain their ideal physique (and keep it) all year round. These are simplified guidelines that will help most people lose body fat faster and, more importantly, keep it off. We are more concerned with simplicity as opposed to perfection, because most people are better off using simple strategies they can actually implement rather than specific, time consuming strategies that are ultimately unnecessary. For example, eating plain chicken and broccoli for 12 weeks might help you get a six-pack fast. But if you hate chicken and broccoli (or eating the same thing every day) you will never keep your six pack.

PROBLEM: Time - “How do I cook and eat delicious, nutrient-dense meals required for a ripped physique, having more energy, living longer, and generally feeling better while on a busy schedule?”

SOLUTION: - Simple Meal System!
With the King Athletic and Zen Dude Fitness Simple Meal System, you eat two large and delicious nutrient-rich meals per day. If you still feel hungry after that, we’ve included a list of healthy snacks to keep you satisfied and make sure the body is still burning fat. Here at King Athletic and Zen Dude Fitness, we believe getting ripped and feeling awesome should also taste great. Not restrictive. Not time consuming. WHY is this system better than a diet?

FREEDOM TO EAT WHAT YOU WANT

Saves time because you know what you’re eating.  As you become familiar with our system, creating meals you love will take less time. You know exactly how many calories/ macronutrients are being consumed. As time passes, you will stop needing to log your food because you will develop an understanding of its nutritional content. This simple approach to nutrition leaves you more freedom to eat what you want while still maintaining your fitness and health.

YES YOU STILL LOSE FAT AND WEIGHT.  No restrictions

“Diets” restrict things. This is not a “diet” so much as it is a system for feeding. We only recommend using this system for 70% of your calories. The other 30% can be saved for booze, chocolate and all that good stuff. (Yes, you still lose fat and weight if you consume those things as long as they fit into your macros.)

 A FACT!  On average, you need to burn 3,500 calories to lose 1 pound of fat

GRILLED TERIYAKI CHICKEN WITH SPANISH RICE!? Hell yeah

You still eat a variety of kick ass food. Steak and eggs with hot sauce and goat cheese one night, and gilled teriyaki chicken with Spanish rice the next night? Hell yeah. Don’t want to eat pork, rice and asparagus every night? Good, we don’t either. Sirloin steak, sweet potatoes and spinach will do the same awesome stuff to your body (awesome stuff = lose fat).

LESS STRESS LOWER CORTISOL LEVELS

Less stress, more energy.  Say goodbye to constantly wondering if you’re eating right or how many calories are in your food. Less stress = lower cortisol levels. Cortisol (considered by health experts to be a huge threat to health and well-being) is the hormone involved in fat storage when stress levels are high.

When you lower your cortisol levels, your body naturally sheds some extra weight and boosts energy levels. Why would you not want to feel more energized, look younger and even live longer? Oh yeah… and an increased sex drive too.

THIS SYSTEM AFFORDS YOU FREEDOM

Satisfaction and freedom - When your body gets the nutrients it wants, it doesn’t nag you into constantly being hungry. This means less money spent on food and more cash spent on the things you love to do.

Most importantly, this system affords you freedom. Eat what you want and stay within your calories/ macronutrients. Consume whole, unprocessed foods from this list 70% of the time and have fun the other 30%. 

STEP BY STEP GUIDELINES

Calories & macronutrients are king - Fat loss and maintaining a lean physique is mainly dependent on how much you are eating (calories) and what those calories consist of (macronutrients like protein, carbs and fat).

IMPORTANT: Use the Figuring Out Calories & Macronutrient Guide to figure these numbers out first!

1. Log food using MyFitnessPal.  -You don’t have to be exact (this is impossible anyway) but you need to be within range on a daily and weekly basis. Use the Logging Food in MyFitnessPal guide. Also available on Google and iPhones as apps.

2. Food scale - Buy food scale to measure everything you eat. Weighing food may seem tedious at first but this is how you learn to visualize how much food you are consuming. It won’t take long before you will be able to simply eyeball portion sizes.

3. Cook and repeat your meals - This is most effective way to stay within your calories, get the right amount of macronutrients, and ultimately get lean. Use the Quick Cooking Guide (pg. 23) for easy instructions on cooking meat, fish, veggies and carbs. Repeat the same meals often. Once you find combinations you enjoy, repeating those meals increases convenience and decreases body fat4. 70% of total food intake - Calories/macros should come from the whole, unprocessed foods found on the Approved Foods List .We recommend trying to hit that 70% goal Monday through Friday every week. Don’t go crazy and wreck yourself on the weekends, but feel free to indulge in some foods not on this list. We believe it’s better to eat a small portion to satisfy a craving than wait until later and risk binge eating an entire tub of Ben & Jerry’s!

IMPORTANT: Use the Figuring Out Calories & Macronutrient Guide (pg. 10) to figure these numbers out first!

The other 30% - What about that other 30% of total food intake? We can’t be perfect ALL the time. In fact, in order to maintain a lean figure, you have to eat some junk food (yes, we are serious). See the Other 30% Guide (pg. 14) for tips.

Eat nutrient rich food - Don’t think of this food as “healthy” or “unhealthy.” Just focus on consuming nutrient-dense foods. Nutrient-dense means more nutrients per calorie. Basically, more bang for your buck. By  consistently eating these types of foods, your body will feel more satisfied and nourished, and consuming these superfoods will prevent you from overeating.

HOW IT WORKS

EAT TWO MEALS PER DAY- Meals will be “feast” size(roughly 1,000 calories each depending on your personal macro number) so if you need to split them up into 3 or 4 meals that is fine, too. These are guidelines, not hard rules.

Pick 1-3 items from each “base” category (a protein, a carb and a fat) keeping in mind your recommended macro number. If you have questions on serving size, please see the Nutrition Quick Guide (pg. 16). Remember to log all “base” foods in MyFitnessPal.com.

Next, pile your bowl/plate high with unlimited veggies, sauces, and seasonings. Why? These foods barely contain any calories and are all around great for you.

Lastly, make things unique and interesting to your taste buds by adding some of the suggested spices, seasonings and dressings we suggested in the Nutrition Quick Guide (pg. 16).

FIGURING OUT calories & macronutrients - The best way to get the most out of this system is to calculate your calories and macronutrients online through the Zen Dude Fitness Calorie & Macronutrient Calculator. This is an essential step in this nutrition system and you can not proceed into the next section of this book without it. 

GUIDELINES AND SCREENSHOTS FOR HELP:

 Fill out the below criteria: Age, Gender, Weight, Height.

“Current Activity Level” using the following guidelines:“Highly Active” high intensity exercise 4x or more per week.

• Moderately Active” - moderate intensity exercise 3-4x per week. “Light Activity” - moderate intensity exercise 1-2x per week. “Sedentary” - DO NOT choose this (assuming you are completing the Zen Dude Fitness workouts).
• Under “Goal” make sure you select “Lose” on the calculator.
• “Calculate Macros”
• Protein Intake: Males - select “High.”
• Protein Intake: Females - select “Normal.”

STOP! Do not go any further in this book until you have used the macronutrients calculator above. It is essential to this system and you cannot successfully continue without it. click here to go to the calculator.

TIP: As a quick reference guide, use this chart to track your caloric intake based on food intake amount.

ADJUSTING MACROS FOR BODY TYPE

In addition to understanding how many calories and macronutrients you should be eating to lose fat, it is also important to go one step further to ensure ultimate success: Eating the right macros based off of your body type. There are three types:

Body type means more than “how you look.” Body type is also associated with how your body responds to certain types of nutrients. Some people lose more fat/weight on higher carb diets. Some people lose more fat/weight from eating more protein. Some people cannot gain weight no matter how hard they try.

Understanding your body type and how it responds to certain nutrients is an integral part of understanding how to achieve and maintain a lean figure.

Below we've broken down each of the three body types and given you a suggested macro intake percentage. It is important to note that this is a guideline for getting more specific with your eating habits, and many people can be a mix of all different body types. Knowing your body type ensures that you understand the right exercise and nutrition protocols to follow in order to achieve a lean, healthy figure. 

So, what’s my body type?

ECTOMORPHS - Suggested macronutrient percentages for this group:
55% carbs  25% protein   20% fat

Thinner individuals characterized by thinner bone structures and limbs. Think of someone like a long distance runner. Typically skinny, right? Ectomorph physiques are correlated with a fast metabolic rate and higher tolerance for carbs. Essentially, these are the folks who can take five trips to the buffet without much weight gain (everyone has the skinny friend who loves to brag about his/her ability to consume two pizzas without consequence).

In terms of fat loss and maintaining a healthy, lean figure, this group responds better to higher carb intake, moderate protein, and low fat. For simplicity’s sake, think “more carbs, less fat.”

MESOMORPHS -Suggested macronutrient percentages for this group:
40% carbs  30% protein   30% fat

Characterized by a medium sized bone structure and more lean mass. This group typically has more of an athletic frame if active. Think of sprinters, soccer players, gymnasts, or NFL running backs. Mesomorphs tend to be more dominant in growth hormone and testosterone, making muscle gain easier along with a leaner body fat percentage.

Dan is a mesomorph. Although he can achieve a very low body fat percentage and gain muscle easier, it is VERY difficult for him to maintain a low body fat percentage without extreme focus on exercise and nutrition. On the other hand, if he takes a few weeks off and doesn’t focus on maintaining muscle mass, he gains body fat faster resulting in a constant need to stay active and being aware of how much he eats. This group responds better to a balanced macronutrient strategy. 

Although Dan typically characterizes himself as a mesomorph, his body responds much better to lower carb, higher fat such as an ectomorph. This is what we meant when we said many people can be a mix of different body types so it is important to constantly measure progress and make changes as needed. Dan’s macronutrient breakdown: 30% carbs, 35% protein, 35% fat.  

ENDOMORPHS - Suggested macronutrient breakdown: 25% carbs  35% protein   40% fat

Characterized by larger bone structure with a higher total body fat and mass. Think football linemen, plus size models, and power lifters. Unlike ectomorphs, excess calories tend not to burn off as fast via exercise making nutrition and food portion more important for losing body fat. Basically, this body type is characterized by a higher propensity to store energy, increasing the ability to quickly add on lean and fat mass. Through weight training, these folks can typically add muscle and overall strength very fast but also body fat if they are not careful with nutrition.

Endomorphs do better on a higher fat and protein diet with low carbohydrate consumption.Additionally, it is important that carb consumption is properly timed (post exercise). For simplicity sake: high protein, pretty high fat, low carb (if you like eggs, red meat, and nuts, being an endomorph is awesome).

Note: Regardless of body type, your ability to handle carbohydrates is greatly improved the more active you are. This means that the most optimal time to consume carbohydrate rich food is around (before or after, though we prefer after) the time you are most physically active.

ECTOMORPHS - High carb need especially around the time of exercise. High protein to avoid the loss of muscle mass.

MESOMORPHS - Moderate carbs with a majority consumed around exercise. More experimentation with protein and fat intake until you find what ratio is optimal for muscle gain and fat loss.

ENDOMORPHS -Low carb consumption with almost all carbs being consumed around exercise. High protein and high fat necessary for muscle gain and fat loss.

THE OTHER 30% - So, if 70% of your food intake should come from whole, unprocessed foods on the approved food list, what about the other 30%?

ANSWER: It doesn’t matter. Remember, the most important factor in losing fat is calories and macronutrients, not food “type.” We are not suggesting you attempt to eat McDonald’s for the other 30% of your food intake.

However… this is the reason why, yes, you can still booze, eat chocolate, and eat burgers. As long as most (70%) of your food intake 1) comes from whole, unprocessed nutrient-rich food (real food), and 2) you stay within your
calorie range and meet your macronutrient goals, you will continue to lose fat and feel awesome.

Personally, we have found that eating more “indulgent food” is a better strategy for the other 30%. Why? Eating “healthy” sweets won’t satisfy your craving. You will end up eating more low quality “healthy” dessert food vs. eating a small portion of sugary “unhealthy” dessert food.

It’s like drinking expensive, high ABV% beer vs. cheap, light beer. Sure, Bud Light per bottle is cheaper, but we’d have to drink 20 to get drunk AND get bloated. We’d rather pay double per bottle for two IPAs that taste amazing and get us a good buzz, without making us feel bloated. Make sense?

To add to our point above, stop trying to eat “healthy food” at restaurants. You are already not eating healthy because guess what… you are in a restaurant. The Zen Dude Fitness Simple Meal System was designed so you can be super particular and make awesome, unprocessed, whole food meals during the week (that make up 70% of food intake) while still going out to eat, drink and have fun with friends and family (those who are beginners still need to log it!). Don’t get us wrong, the system does require discipline, and you have to be strict with yourself when you are alone so you can be indulgent when you are out. Losing fat and getting fit wouldn’t be worth it if you couldn’t enjoy yourself!

QUICK NUTRITION GUIDE

We have categorized foods that have a similar calorie and macronutrient content. This is the bread and butter of how to create delicious, repeatable meals. We suggest using at least one ingredient from each section of this chart. Pay attention to the macros keeping in mind your unique suggested intake. (Figure that number out here.) There are hundreds of ways to prepare delicious, healthy meals with this chart.

For example, although 8 oz. of chicken and 8 oz. steak do not contain identical calories/macronutrients, they are similar enough that you can substitute them to eat a variety of delicious meals that will all deliver similarly awesome fat loss results.

Different flavors. Similar macronutrients. Similar results.

Once you have calculated your calories and macronutrients, logging food intake in MyFitnessPal is the easiest way to ensure you are getting the right amount of nutrients to lose fat faster while maintaining your muscle mass. Here are a few guidelines for setting it up: 

• Set Up - Using a smartphone, download the MyFitnessPal app from the Apple Appstore or Google Play.
• Create an account using Facebook or a personal email.
• The app will require you to fill out information such as goals, activity level, age, gender, weight, and height. Enter as directed.

• The app will construct a plan for for you based off the information entered but you can ignore the recommendation given by MyFitnessPal. We are only using the app to track food intake against the calorie and macronutrient numbers we already calculated.
• To manually enter your macros, start on the home screen and select > more > goals.
• Under nutrition goals, enter your calorie amount from when you calculated your calories and macronutrients and adjust the % of carbs, fat, and protein until you get as close as possible to your numbers (the app will only allow you to adjust to the nearest 5% increment.)

• When we calculated our calories and macronutrients, we already factored in activity level so we can turn off.
  
  

  EXERCISE TRACKING

• It is simpler to enter your calories and macronutrients manually, making it easier to track food intake because your daily numbers stay consistent.

• To turn off exercise tracking go to home > more > steps > don’t track steps.

• Additionally, do not pair any other fitness tracking apps or devices with MyFitnessPal nor add any exercises in your in your daily food diary.

• Enter Food and Track Macros

• Select the diary at the bottom of the home page.

• “Add food” to record the appropriate meal.

• Adjust serving sizes as needed.

• Suggestion: buy a food scale to weigh food for more accuracy.

• Note: this process gets easier as you continue tracking because MyFitnessPal remembers foods you have entered before.

  Viewing Macro Totals + Percentages

  
• Scroll down on your diary and click “nutrition.”
• The first will give you a pie graph of your macronutrient ratios.
• Click the four bar icon in the top right corner to see the actual numbers.
• For a simpler method: when on the diary screen turn your phone sideways.

STEAK, SWEET POTATOES & ASPARAGUS

ingredients
sirloin steak: 8oz, grilled
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp (use for
both sweet potatoes and asparagus)
greek yogurt, herb, dijon dip: 2 tbsp
asparagus: 6-10 spears, baked

macros
cals: 600-650
carbs: 30-40g
fat: 25-30g
protein: 55-60g

ROSEMARY CHICKEN, SWEET POTATOES & BROCCOLI
ingredients

chicken breast: 8 oz, boneless
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp (use for
both sweet potatoes and broccoli)
rosemary balsamic vinaigrette: 2 tbsp
greek yogurt, herb, dijon dip: 2 tbsp
broccoli florets: 1 cup, chopped

macros

cals: 700-750"
carbs: 35-40g
fat: 35-40g
protein: 55-60g

SOUTHERN SWEET POTATO SCRAMBLE

ingredients

eggs: 3, large, scrambled
sweet potato: 1 cup cubes, sauteed
bacon: 2 strips
avocado: ¼ avocado, sliced
feta cheese: 1 oz, crumbled
coconut oil: 1 tbsp
broccoli: 1 cup, chopped
red bell pepper: ¼ pepper, diced
onion: ⅛ onion, diced
spinach: 2 cups, chopped
cilantro: ¼ cup, chopped
hot sauce: 2 tsp
macros
cals: 700-750
carbs: 30-35g
fat: 40-45g
protein: 35-40g

JAMAICAN JERK PORK LOIN OMELETTE

ingredients
pork loin: 4 oz. grilled, boneless
eggs: 3, large
avocado: ¼ avocado, sliced
feta cheese: 1 oz, crumbled
olive oil: 1 tbsp on brussels sprouts
spinach: 2 cups, chopped
cilantro: ¼ cup chopped
red bell pepper: ¼ pepper, diced
brussels sprouts: 1 cup, baked
Jamaican jerk marinade: 2 tbsp
macros
cals: 675-700
carbs: 15-20g
fat: 35-40g
protein: 55-60g

SEARED AHI TUNA STEAK SALAD

ingredients
tuna steak: 6 oz, seared
feta cheese: 1 oz, crumbled
soy ginger vinaigrette: 2 tbsp
butter or olive oil: 1 tbsp, for pan
orange slices: 2-3 thin sliced, peeled
mixed greens: 2 cups, whole
spinach: 1 cup, chopped
carrots: ½ cup, shredded
macros
cals: 475-500
carbs: 15-20g
fat: 15-20g
protein: 45-50g

STEAK, SWEET POTATOES & ROASTED BROCCOLI

ingredients
sirloin steak: 8 oz, grilled
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp (use forboth sweet potatoes and broccoli)
broccoli florets: 1 cup, chopped
macros
cals: 575-625
carbs: 25-30g
fat: 25-30g
protein: 50-55g

ROSEMARY CHICKEN, SWEET POTATOES & ASPARAGUS

ingredients
chicken breast: 8 oz, boneless
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp
(use for both sweet potatoes and broccoli)
rosemary balsamic vinaigrette: 2 tbsp
greek yogurt, herb, dijon dip: 2 tbsp
asparagus: 6-10 spears, baked
macros
cals: 700-750
carbs: 35-40g
fat: 35-40g
protein: 55-60g

TURKEY TACO SALAD

ingredients
ground turkey: 5 oz, extra lean
avocado: ¼ avocado, sliced
goat cheese: 1 oz, crumbled
MCT oil: ½ tbsp
walnuts: 1 oz (about 14 halves)
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
cilantro: ¼ cup, chopped
spinach: 3 cups, chopped
sriracha: 2 tbsp
macros
cals: 500-550
carbs: 15-20g
fat: 30-35g
protein: 45-50g

CHICKEN APPLE NUT SALAD
ingredients

chicken breast: 6 oz, boneless
bacon: 1 strip
pistachios: ¼ cup
goat cheese: 1 oz, crumbled
rosemary balsamic vinaigrette: 2 tbsp
fuji apple: ¼ apple, thinly sliced
spinach: 3 cups
broccoli: 1 cup, chopped
cilantro: ½ cup, chopped
asparagus: 6-10 spears
macros
cals: 675-725
carbs: 25-30g
fat: 30-35g
protein: 55-65g

STEAK, EGG & ASPARAGUS OMELETTE

ingredients
sirloin steak: 4 oz, grilled
eggs: 2, large
avocado: ¼ avocado, sliced
goat cheese: 1 oz, crumbled
asparagus: 6-10 spears, baked
cilantro: ¼ cup chopped
hot sauce: 2 tsp
macros
cals: 550-600
carbs: 5-10g
fat: 30-35g
protein: 40-45g

CHICKEN PROTEIN AND VEGGIE BOWL

ingredients
chicken breast: 8 oz, boneless
goat cheese: 1 oz, crumbled
avocado: ¼ avocado, sliced
asparagus: 6-10 spears
hot sauce: 1 tsp
macros
cals: 575-600
carbs: 0-5g
fat: 25-30g
protein: 60-65g

MEXICAN STEAK, RICE & BEANS BOWL
ingredients

ribeye steak: 6 oz, grilled
avocado: ¼ avocado, sliced
jasmine rice: ¼ c. uncooked (¾ cooked)
black beans: ½ cup
spinach: 2 cups, chopped
cilantro: ¼ cup, chopped
hot sauce: 2 tsp
macros
cals: 700-750
carbs: 60-65g
fat: 15-20g
protein: 55-60g

MEXICAN SHRIMP, RICE & BEANS BOWL

ingredients
shrimp: 6 oz, peeled, tails off
jasmine rice: ¼ c. uncooked (¾ cooked)
pinto beans: ½ cup
avocado: ¼ avocado, sliced
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
spinach: 1 cup, chopped
sriracha: 1 tbsp
cilantro: ¼ cup, chopped
macros
cals: 600-650
carbs: 70-75g
fat: 15-20g
protein: 45-50g

MEXICAN CHICKEN, RICE & BEANS BOWL
ingredients

chicken breast: 6 oz, boneless
jasmine rice: ¼ c. uncooked (¾ cooked)
pinto beans: ½ cup
goat cheese: 1 oz, crumbled
asparagus: 6-10 spears
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
white onion: ¼ onion, diced
spinach: 1 cup, chopped
sriracha: 1 tbsp
cilantro: ¼ cup, chopped
macros
cals: 625-675
carbs: 70-75g
fat: 15-20g
protein: 50-55g

CHICKEN & CHICKEN CARB BOWL
ingredients
chicken breast: 4 oz, boneless
chicken sausage: 4 oz
jasmine rice: ¼ c. uncooked (¾ cooked)
black beans: ¼ cup
sweet potatoes: ½ cup, cubed
cilantro: ¼ cup, chopped
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
spinach: 1 cup, chopped
sriracha: 1 tbsp
macros
cals: 650-675
carbs: 70-75g
fat: 15-20g
protein: 50-55g

TURKEY SAUSAGE & VEGGIE BOWL
ingredients

turkey sausage: 8 oz
jasmine rice: ¼ c. uncooked (¾ cooked)
black beans: ¼ cup
sweet potatoes: ½ cup, cubed
bacon: 1 slice, diced
avocado: ¼ avocado, sliced
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
broccoli: 1 cup, chopped
spinach: 1 cup, chopped
cilantro: ¼ cup, chopped
hot sauce: 2 tsp
macros
cals: 775-800
carbs: 65-70g
fat: 25-30g
protein: 50-55g

STEAK, SWEET POTATO & VEGGIE BOWL

ingredients
sirloin steak: 8 oz, grilled
sweet potatoes: 1 cup, cubed
bacon: 1 slice, diced
avocado: ¼ avocado, sliced
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
broccoli: 1 cup, chopped
spinach: 1 cup, chopped
macros
cals: 600-625
carbs: 25-30g
fat: 25-30g
protein: 55-60g

STEAK, EGG & GOAT CHEESE BOWL
ingredients

sirloin steak: 8 oz, grilled
sweet potatoes: 1 cup, cubed
avocado: ¼ avocado, sliced
egg: 1, fried
goat cheese: 1 oz, crumbled
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced

macros
cals: 600-625
carbs: 25-30g
fat: 25-30g
protein: 60-65g

CHICKEN CARB VEGGIE BOWL
ingredients

chicken breast: 8 oz, boneless
sweet potatoes: 1 cup, cubed
bacon: 1 slice
spinach: 1 cup, chopped
brussels sprouts: 1 cup
broccoli: 1 cup, chopped
macros
cals: 575-600
carbs: 25-30g
fat: 25-30g
protein: 55-60g

TURKEY SAUSAGE & SWEET POTATO SCRAMBLE
ingredients

turkey sausage: 8 oz
avocado: ¼ avocado, sliced
egg: 1, fried
sweet potatoes: 1 cup, cubed
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
cilantro: ¼ cup, chopped

macros
cals: 600-650
carbs: 30-35g
fat: 25-30g
protein: 45-50g

KITCHEN SINK BOWL (TURKEY SAUSAGE)
ingredients

turkey sausage: 4 oz
chicken breast: 4 oz, boneless
garbanzo beans: ¼ cup
black beans: ¼ cup
jasmine rice: ¼ c. uncooked (¾ cooked)
pistachios: ¼ cup
feta cheese: 1 oz
spinach: 1 cup, chopped
bacon: 1 slice
macros
cals: 850-900
carbs: 65-70g
fat: 35-40g
protein: 70-75g

KITCHEN SINK BOWL (STEAK & CHICKEN) ingredients

sirloin steak: 4 oz, grilled
chicken breast: 4 oz, boneless
garbanzo beans: ¼ cup
black beans: ¼ cup
jasmine rice: ¼ c. uncooked (¾ cooked)
pistachios: ¼ cup
avocado: ¼ avocado, sliced
feta cheese: 1 oz
spinach: 1 cup, chopped
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
macros
cals: 800-850
carbs: 70-75g
fat: 30-35g
protein: 70-75g

STEAK & EGG VEGGIE SCRAMBLE

ingredients
ribeye steak: 8 oz, grilled
egg: 1, fried
sweet potatoes: 1 cup, cubed
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
spinach: 1 cup, chopped
macros
cals: 625-650
carbs: 25-30g
fat: 15-20g
protein: 65-70g

STEAK BACON AND BEANS BOWL

ingredients
sirloin steak: 8 oz, grilled
garbanzo beans: ¼ cup
black beans: ¼ cup
jasmine rice: ¼ c. uncooked (¾ cooked)
bacon: 1 slice
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
spinach: 1 cup, chopped
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
macros
cals: 650-675
carbs: 55-60g
fat: 15-20g
protein: 65-70g

TUNA STEAK VEGGIE BOWL

ingredients
tuna steak: 8 oz, seared
jasmine rice: ¼ c. uncooked (¾ cooked)
avocado: ¼ avocado, sliced
garbanzo beans: ½ cup
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
asparagus: 6-10 spears
macros
cals: 575-600
carbs: 55-60
fat: 5-10g
protein: 65-70g

POULTRY & VEGGIE BOWL

ingredients
chicken breast: 4 oz, boneless
turkey sausage: 4 oz
sweet potatoes: 1 cup, cubed
green bell pepper: ¼ pepper, sliced
asparagus: 6-10 spears
macros
cals: 450-500
carbs: 25-30g
fat: 5-10g
protein: 45-50g

TESTOSTERONE BOWL
ingredients
sirloin steak: 4 oz, grilled
turkey sausage: 4 oz
bacon: 1 slice
avocado: ¼ avocado, sliced
walnuts: 1 oz
sweet potatoes: 1 cup, cubed
spinach: 1 cup, chopped
asparagus: 6-10 spears
cilantro: ½ cup, chopped
macros
cals: 750-800
carbs: 35-40
fat: 40-45g
protein: 55-60g

MEDITERRANEAN TUNA STEAK BOWL

ingredients
tuna steak: 8 oz, seared
greek yogurt, herb, dijon mustard
dip: 2 tbsp
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
spinach: 1 cup, chopped
macros
cals: 575-600
carbs: 60-65
fat: 0-5g
protein: 70-75g

SPRING TUNA STEAK & STEAK BOWL
ingredients
ribeye steak: 4 oz, grilled
tuna steak: 4 oz, seared
jasmine rice: ¼ c. uncooked (¾ cooked)
walnuts: 1 oz
brussels sprouts: 1 cup
spinach: 1 cup, chopped
balsamic vinegar: 2 tbsp
macros
cals: 700-725
carbs: 35-40g
fat: 25-30g
protein: 65-70g

LEAN BALSAMIC TUNA STEAK BOWL
ingredients

tuna steak: 8 oz, seared
greek yogurt, herb, dijon mustard
dip: 2 tbsp
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
balsamic vinegar: 2 tbsp
macros
cals: 300-350
carbs: 0-5g
fat: 0-5g
protein: 55-60g

RECOMMENDED SNACKS & SUPPLEMENTS

Creating nutrient-rich meals using the Simple Meal System is priority #1 for eating to lose fat.
However, sometimes cooking your own meals just won’t cut it. Travel, a busy work day, and afternoon hunger cravings are just a few examples of things that can throw a person off of their plan of eating to lose fat and maintain muscle.

While we might not always have time to eat delicious nutrient rich foods, all hope is not lost. In fact, having a few of the right snacks and supplements handy is a great way to make sure your body is getting the nutrients it needs while also providing your taste buds with some “hell yeahs!” throughout the day.

Here are some recommendations for snacks and supplements that keep us satisfied and hitting our macronutrient goals when we are on the road or just too busy.

SNACKS

SUPPLEMENTS 

ABOUT THE ZEN DUDES

The mission of Zen Dude Fitness is to help young ambitious individuals get ripped in less time by applying a simple and fun methodology to exercise, nutrition and lifestyle.

If you have questions or are interested in making fat loss enjoyable and less time consuming visit zendudefitness.com for more details.