Stupidly Simple Eating For Ezra Grotberg
Remove decisions. Execute.
The point of this page is to take the thinking out of it. You have got a business that runs you hard most of the year, a family, and a lot of windshield time between job sites. So we make the parts you control a copy and paste job, leave the dinner table flexible for whatever is cooked at home, and build a plan for the road so the gas station stops being the weak point. Same breakfast, same prepped lunch, dinner moves. That is the whole game.
Non-Negotiables
The targets you hit every single day. Nothing else moves until these do.
Protein is the anchor. Hit 200g and keep calories near 2,250 and the fat loss takes care of itself. We are not chasing shredded here, we are losing the 20 and keeping training fun, so this is built to be livable, not punishing.
Protein Per Meal Anchor This
Hit these and 200g basically builds itself. Lock protein in first at every meal, then fill the rest of the plate around it.
Protein first is doing two jobs for you: it drives the fat loss and it keeps you full enough that the gas station candy aisle stops calling on a long drive.
The Plate Rule
Build every plate the same way, in this order. This is the move that keeps you on target without logging every gram.
- Protein first. Goes down first, takes up the most room.
- Then the carb. Rice, potato, bread, whatever (about 150g cooked). Put most of it around your training days.
- Then the veg. Pile it on. This is your free volume when you are hungry.
- Fats and sauce measured, on the side. This is where calories quietly walk in, so keep them deliberate.
For you specifically, fats and the cut of meat are the same conversation. You eat a lot of red meat, which is great for protein, but the fattier cuts are where the calories hide. Lean cuts as the default, save the ribeye-type stuff for a deliberate night.
Daily Structure
Same shape every day. Only dinner really changes.
Breakfast
Same every day. Pick your one go-to and run it daily, no decisions:
- 3 eggs, a scoop of whey (~30g) in a shake or coffee, a bowl of oats (~60g dry), a piece of fruit
Prepped Lunch
Repeat meal. This is the one you batch and control, cook it once and eat it all week:
- Lean beef or another protein, rice, a big pile of veg
- Build it off your own beef supply, just lean cuts for the everyday version
Dinner
The flexible one. Dinner at home with the family, whatever is cooked. No weighing, no logging, just run the Plate Rule by eye:
- A palm and a half of the protein (~200g cooked)
- One cupped hand of the carb (~150g cooked)
- As much veg as you want
- Go easy on the heavy sauces and added fats
Evening Anchor
Plan it in so you are not foraging late:
- Greek yogurt with berries, or
- A protein shake
Running dinner by eye keeps it low effort for everyone and keeps tracking off your wife's plate entirely. The two meals you weigh are the two you control on your own, breakfast and the prepped lunch.
On The Road Your Gas Station Playbook
This is your single biggest daily fail point, so it gets its own plan. The goal is simple: never let "I'm starving and I'm at a gas station" be an unplanned decision.
Default Grab-and-Go Combos
Pick one. All gas station or truck stop friendly:
- Beef jerky or a meat stick, a ready-to-drink protein shake, and a piece of fruit
- A grilled chicken wrap or sandwich, hold the mayo, plus a string cheese or two
- A rotisserie or pre-cooked chicken pack and a bag of pretzels
- Protein first, always. Get the protein item in before anything else and the rest of the stop sorts itself out.
- Stock the truck. Keep a couple of shakes or jerky packs in the cab so there is always a default that is not candy.
- Plan the stop before you are hungry. If you know it is a long drive, decide the combo before you pull in.
The Recovery Rule
One off meal is not an off week. This one matters most for you, because your wiring is all or nothing.
A bad gas station stop, a big night out, a rough day on a job site, none of it is a write-off. The very next meal goes straight back to structure. No "I'll start fresh Monday." Next plate, back on plan. That single habit is what stops one slip turning into a lost week, and it is the difference between this being sustainable and being another all-or-nothing run.
Same logic on the training side. Modifying or backing off when your back flares is the smart play, not a failure. Consistency beats intensity here every time.
Keeping Digestion Regular
You mentioned things back up on you, sometimes for a few days, especially on early field days, and that home mornings with coffee and a slower start keep you regular. That tells us most of what we need. The fix is mostly routine and hydration, not a magic food.
Protect your morning window, even on field days
That coffee and calm start is doing real work. A warm drink first thing plus a few quiet minutes gets the system moving. On field days, try to wake ten or fifteen minutes earlier so you still get your coffee and a chance to go before you head out, rather than skipping it and paying for it three days later.
Hydrate early and keep it going
Early starts usually mean you under-drink, and that is a big driver of getting backed up. Front-load water in the morning, keep a big bottle in the truck, and add a pinch of salt or an electrolyte tab on hot or heavy field days.
Move
Walking gets the bowel moving. On the days you are driving and sitting a lot, a short walk in the morning or after a meal helps more than you would think. This doubles up with the walks we already talked about.
Eat for easy digestion
Build your controllable meals around foods that digest easily and sit well: your red meat, white rice, and gut-friendly veg and fruit like carrots, spinach, bell peppers, potatoes, and berries. Go easier on the big bloat triggers if they bother you, things like large amounts of broccoli, cauliflower, onion, and garlic. Keep a piece of fruit in daily though, and your oats at breakfast stay, because for staying regular we want that fiber and fluid working together, not stripped out.
Keep meals at regular times
Regular meals make for regular bowels. The same locked-in breakfast and prepped lunch we have built already helps here too.
If this stuff does not get you sorted within a few weeks, flag it and we will point you toward getting it properly checked.
Sample Days
The framework in action. Around 2,250 calories, around 200g protein, every day.
Day 1 · Home / Work Day
~2,195 kcal · ~198g protein- 3 whole eggs
- 1 scoop whey (~30g) in a shake
- 60g oats (dry weight), cooked
- 1 banana
- 7oz (200g) lean top sirloin
- 1.5 cups cooked rice (~270g)
- Big pile of roasted veg
- A palm and a half of whatever is cooked (~200g)
- A cupped hand of the carb (~150g)
- Load the veg, easy on the heavy sauces
- 250g 0% Greek yogurt with berries
Day 2 · On The Road / Driving Day
~2,220 kcal · ~205g protein- 3 whole eggs, 1 scoop whey (~30g), 60g oats (dry), 1 banana
- 1 bag beef jerky (~80g)
- 1 ready-to-drink protein shake
- 1 apple
- A handful of almonds (~30g)
- A bit bigger than usual since lunch ran light
- Palm and a half of protein (~225g), cupped hand of carb (~150g), plenty of veg
- Protein shake (~30g whey)
Same breakfast, same prepped lunch, protein first on every plate, dinner is the family meal by eye, and a plan in the truck so the gas station never catches you out. That is the system.
Built for Ezra Grotberg · SupraHuman Coaching