Eating healthy is not complicated. It doesn’t have to be difficult.
Many of us overcomplicate it and make it A LOT more difficult than it has to be. This makes it easy to get frustrated, put your hands up and say “fuck it!” And go back to eating Applebee’s poop.
So today, we’re going to break down the math of healthy eating, in the simplest way possible.
There are seven (7) days in a week. Suppose you eat three (3) meals per day (yes, I know, sometimes we snack and some days we eat 4 meals, but other days we only drive 2, whatever, I’m keeping the math easy).
7×3 = 21. 21 meals per week.
You have 21 chances to eat healthy.
We are going to graduate eating like a class at school. Except here, there is no “U” – we still give F for failing. Fitness is tough, but also fair.
Grade “F” food
To “win” (can we even call it that?) An “F” must score … well, anything below 60%.
13/21 = 60%. So getting an F means 12 or fewer of your weekly meals are healthy, clean meals.
There is nothing that I, nor any coach, nor any supplement, can do for you at this time. If you are eating at an “F” level, you must decide whether or not your health is important to you. We can give you all the information in the world, but we cannot force you to use it. No one can change your priorities except you.
That does not mean that all hope is lost. I have seen many people make the switch from level F eating to levels C, B and even A. But it is a change that YOU have to make for yourself.
Grade “D” food
To get a “D,” you must score between 60% and 69%.
13/21 = 60%.
If you have 21 meals per week, that means at least 13 meals must be clean and healthy meals. You get a maximum of eight cheat meals per week.
This is the point where, at the parent-teacher conference, we have serious discussions about their intentions, their future, the waste of their talents, tears are shed, and someone goes to bed without dinner.
Grade “C” food
To earn a “C”, you must score between 70% and 79%.
15/21 = 70%.
If you have 21 meals per week, that means 15 meals should be clean and healthy meals. You get a maximum of six cheat meals per week.
If your mindset is “I eat healthy all week, I can take Saturday and Sunday off,” this is where you are. You are eating at a C level.
You “pass”, but if you are looking to achieve greatness, you will have to do better.
Grade “B” food
To get a “B”, you must score between 80% and 89%.
17/21 = 80%.
If you have 21 meals per week, that means 17 meals should be clean and healthy meals. You get a maximum of four cheat meals per week.
There is nothing wrong with scoring at a “B” level, as long as it is consistent with your goals.
I’ve been consistently scoring a “B” lately and will likely continue to do so. I feel good at my current 12% body fat, my social life is satisfying, and I am happy with the foods I am eating. This isn’t the best I’ve seen, but I’m not worried about walking with 6% body fat right now.
Grade “A” food
This is where the elite differ.
To get an “A” on your diet report card, you must score 90% or higher.
19/21 = 90%.
If you have 21 meals per week, that means 19 meals should be clean and healthy meals. You get a maximum of two cheat meals per week.
Remember, this is the minimum to get an A. If you are looking for an elite body state (less than 7% body fat for men or equivalent for women), it will need to be 95% or even 100%, depending on your goals and other factors.
Losing weight and looking good is 90% of what you eat. Remember classic quotes like “Abs are made in the kitchen,” “You can’t get over a bad diet,” and “Stop eating like crap” (OK, the last one isn’t a classic, I’m just saying it’s a lot).