nutrition guide

SIMPLE MEAL SYSTEM

King Athletic believes a happy life begins with good physical and mental health. When these two aspects are taken care of, you will naturally elevate the other parts of your life. The one area most people struggle with is maintaining a healthy diet. What to eat? And how much of it?


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.

     

    SUMMARY OF MICRONUTRIENTS AND RECOMMENDATIONS

     

    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!

     

    APPROVED FOODLIST

    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.

    FILLING IN THE REST

    PROTEINS



    CARBS & FATS

    VEGGIES

    THE REST: LOG IN EVERYTHING

    LOGGING FOOD IN MY FITNESSPAL

    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.

        30 MEAL RECIPES

        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
        i
        ngredients

        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

        protein bars
        ProBar Protein (all)
        ProBar Meal replacement (all)
        Quest Protein Bars (all)

        beef jerky

        Krave Jerky (all)
        Matador Jerky (all)
        Jack Links Jerky (all)
         
        nuts
        Almonds
        Pistachios
        Walnuts
        Brazil nuts
         nut butters
        Almond butter (all natural)
        Peanut butter (all natural)
        PB2 (no sugar)

        SUPPLEMENTS 

        protein
        Dymatize (our fave brand)
        Onnit Hemp Force Protein
        The Dolce Whey protein
        SFH Pure (all flavors) 
        BCAAs
        GNC BCAAs
        GNC BCAAs (chews)
        BSN Amino X (our favorite)
         

        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.

         

         

         

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