What I Eat in a Day: Fat Loss, Muscle Gain, and Peak Performance

Ever since I began my fitness journey, I’ve been on the hunt for the perfect diet.

And when I was younger, it was a lot easier.

I had a lightning-speed metabolism, few responsibilities, and all the time and energy to be perfect with nutrition so I can maintain a great shape, stay energized, and remain focused.

But then I got older.

I went through medical school.

I entered the entrepreneur life.

I have clients to help, bills (lots of them), taxes, a family to feed, a house to take care of, and a marriage to nurture.

As a result, many of the easy habits have gone out the window. 

But what worked for me was having general rules.

A rhythm.

A structure.

If anything, a disorganized dieting structure takes more energy than an organized one. 

So after plenty of testing and experimentation, and the results and anecdotes of 100s of coaching clients, I’m ready to spill the beans on what I eat in a day to stay lean, mean, and productive.

Now, before we dive in, let me just say that if you’re expecting a miracle diet that lets you eat nothing but ice cream and still get shredded, you’re at the wrong place.

But that doesn’t mean you can’t have some fun and flexibility. 

But fear not! What I’m about to share with you is my tried-and-true approach to fueling my body for fat loss, muscle gain, and enough energy to make the Energizer Bunny look like a sloth on vacation.

So, grab your notepads (or your smartphones, because let’s face it, who uses paper anymore?), and let’s get into it.

The Foundation

Before we jump into the nitty-gritty of my daily menu, let’s talk about the foundation of any good nutrition plan.

It’s like building a house – you wouldn’t start with the roof, would you?

Unless you’re trying to reinvent architecture, in which case, good luck with that.

The key to a successful diet is understanding that your body is unique.

What works for me might not work exactly the same for you.

It’s like fingerprints, but less useful for solving crimes and more useful for solving the mystery of why your pants don’t fit anymore.

That being said, there are some universal principles that apply to most of us:

  1. Calories matter: Yes, even if you’re eating nothing but organic, gluten-free, non-GMO, blessed-by-a-unicorn food. In terms of body composition, your body doesn’t care about labels; it cares about energy balance. In terms of mental acuity, the food label might matter, however. 
  2. Macronutrients are important: Protein, carbs, and fats – the holy trinity of nutrition. Get these right, and you’re halfway there.
  3. Timing can make a difference: When you eat can be almost as important as what you eat. It’s like showing up to a party – arrive too early, and you’re awkwardly standing around; arrive too late, and all the good food is gone.
  4. Consistency is key: One perfect day of eating won’t give you abs, just like one day of binge-eating won’t make you gain 20 pounds. Unless you have some sort of superpower, in which case, we need to talk.
  5. Gut health is crucial: Your gut is like the backstage crew of a theater production. You might not see them, but without them, the whole show falls apart.

Now that we’ve got that out of the way, let’s dive into what my typical day looks like.

Buckle up, folks – it’s going to be a wild ride through the exciting world of… food.

Try to contain your enthusiasm.

The Morning Ritual

I wake up around 6:30 or 7 AM, and no, I don’t jump out of bed with a smile on my face like those people in commercials.

I’m more of a “grumble at the alarm and contemplate the meaning of life” kind of person.

But once I’m up, it’s go time.

First things first: hydration. I down about 500ml of water with a pinch of sea salt.

Why?

Because I’m not a camel, and my body needs water and electrolytes after a night of not drinking anything.

The sea salt helps with electrolyte balance and makes me feel like I’m doing something fancy.

Plus, it’s crucial for muscle and nervous system function.

You see, electrolytes are like the postal service of your body – they make sure all the important messages get delivered.

Now, here’s where I might ruffle some feathers in the nutrition world: I don’t eat breakfast right away.

Gasp!

I know, I know, “breakfast is the most important meal of the day,” blah blah blah.

But hear me out.

I practice a form of intermittent fasting, which is just a fancy way of saying I don’t eat for a while after waking up.

It’s not because I enjoy torturing myself (although some might argue otherwise), but because it works for me. It helps me stay focused in the morning and keeps my energy levels stable.

There’s actually some science behind this.

Think of your prehistoric ancestors.

They did not always have food readily available – they had to go hunt for it.

Fasting triggers this primal response where you’re more focused and alert because your body thinks it has to go out and hunt for food.

But instead, I use that alertness to be sharp for my meetings, build out plans, and work on my business. 

But don’t worry, I’m not running on empty.

Around 7:30 or 8 AM, I have my first cup of coffee.

It’s typically just two shots of espresso and I might add some almond milk and some cinnamon as well. 

One way to level this up, if you’re brave, is to add 1 tablespoon of grass-fed butter and some collagen peptides.

This is like a hug for your brain cells.

The healthy fats from the butter provide sustained energy, help with the absorption of fat-soluble vitamins, and provide a smoother, slower absorption of the caffeine.

The collagen helps joints, skin, and gut health (because who doesn’t want to be flexible, wrinkle-free, and have a happy tummy?), and the cinnamon adds a touch of sweetness without spiking my blood sugar.

I don’t typically add the collagen and rarely add the butter, but it is one way to boost focus even further. 

This coffee keeps me going until my first real meal of the day, which brings us to…

Midday Fuel: Breaking the Fast

Around 11 or 12 PM, it’s time to break my fast with a proper meal.

Now, I know what you’re thinking: “Finally, some real food!” Well, prepare to be whelmed.

My first meal is substantial but not heavy.

The goal here is to provide my body with high-quality nutrients without making me want to take a nap under my desk.

Here’s what it typically looks like: A few whole eggs (because the yolks are where the party’s at), a handful of spinach (Popeye was onto something), 1/2 of an avocado (because I’m basic like that), and either a bagel or roasted potato (for those precious carbs).

I scramble the eggs in a pan with a bit of butter or olive oil.

The potato gets roasted in the air fryer with some olive oil and sea salt.

And the avocado?

Well, it just sits there looking green and beautiful.

If I opt for a bagel, I make this all into a sandwich with some cream cheese.

This meal is a powerhouse of nutrients.

The eggs provide high-quality protein and healthy fats, which are crucial for muscle repair and hormone production.

The spinach gives me vitamins and minerals, including iron for oxygen transport (because passing out from anemia is not on my to-do list).

The avocado adds more healthy fats and fiber, which is great for gut health and keeps me full.

And the potato provides complex carbs for sustained energy without causing a blood sugar rollercoaster.

It’s a meal that keeps me satisfied and focused for hours.

Plus, it’s colorful enough to make my Instagram followers jealous.

Afternoon Pick-Me-Up

Around 3 PM, the afternoon slump tries to hit.

But I’m prepared.

I don’t succumb to the siren call of the cookies in the pantry or the leftover ice cream cake in the freezer.

No, I have a secret weapon: my power-packed snack.

Here’s what I munch on to keep the energy flowing and the muscles growing: a fat source, a fruit, and a protein source.

Typically this could be a handful of pistachios (I love that they take forever to eat), whatever fruit is in season (berries and pineapple are my favorites), and either a protein shake, Greek yogurt, or some leftover meat in the fridge.

This snack is the perfect combination of healthy fats, fiber, and protein.

The nuts provide sustained energy and help keep me full.

They’re also rich in magnesium, which is crucial for over 300 biochemical reactions in your body.

It’s like the Swiss Army knife of minerals.

The fruit gives me a small boost of natural sugars and antioxidants.

Berries, in particular, are like little antioxidant bombs, fighting off free radicals and potentially helping with brain function.

Because let’s face it, we could all use a little help in that department sometimes.

And the protein?

Well, that’s to make sure my muscles don’t think I’ve forgotten about them.

We all know this, but protein helps with muscle recovery and can even support immune function.

It’s like a superhero cape for your muscles.

It’s a snack that satisfies both my taste buds and my nutritional needs.

Plus, it’s portable, which means I can eat it while pretending to pay attention in meetings. (Just kidding, I am paying attention…)

The Main Event: Dinner Time

Dinner is where I really get to flex my culinary muscles.

And by “flex my culinary muscles,” I mean “heat up something I meal-prepped a few days ago”

Because let’s face it, after a long day of being awesome, who has the energy to channel their inner Gordon Ramsay?

So I try and cook every few days, and I always make enough for some lunches for my wife, and another dinner.

I take a basic approach of preparing a meat, a starch, and a vegetable. 

As a result, my dinner usually consists of: A hand-sized portion of lean protein (chicken, fish, or lean beef), a fist-sized portion of complex carbs (rice, quinoa, potato, or sweet potato), and two fist-sized portions of vegetables (broccoli, Brussels sprouts, or mixed greens).

And if it’s leftover, I can make it fun.

I can add these to a pan with some teriyaki sauce for a stir fry.

I can wrap them in a tortilla for a burrito.

I can add them to a bed of lettuce or mixed greens for a salad.

The options are endless.

I cook my meals with minimal added fats, using herbs and spices for flavor.

It’s like a party in my mouth, but a party where everyone goes home at a reasonable hour and drinks plenty of water.

This meal is designed to refuel my body after a day of mental and physical exertion.

The lean protein helps with muscle recovery and growth.

Did you know that your body is constantly breaking down and rebuilding muscle tissue?

It’s like a never-ending construction project, and protein is the building material.

The complex carbs replenish my energy stores, particularly my muscle glycogen.

This is crucial if you want to crush your workouts and not feel like you’re moving through molasses.

And the veggies?

Well, they’re there to make my mom proud and keep my digestive system running smoother than a well-oiled machine.

But seriously, vegetables are nutritional powerhouses.

They’re packed with vitamins, minerals, and fiber.

They help support a healthy gut microbiome, which in turn supports everything from your immune system to your mood.

It’s like having a really efficient, microscopic maintenance crew in your gut.

The Nightcap: Evening Ritual

Now, I know what you’re thinking: “Surely, that’s it, right?”

Wrong!

I have one more trick up my sleeve.

I try to not eat anything 2 hours before bed.

Around 2-3 hours before bed, I have my final “meal” of the day.

This is where it can get fun.

If I’m feeling like behaving, I’ll have some more fruit (like cherries, mango, banana, or pineapple) and another protein snack, like Greek yogurt or a casein protein shake in water. 

But life is about balance, so I may include a dessert: cookies, ice cream cake, or a peanut butter and jelly sandwich.

I make sure to control my portions and still hit my rough calorie and macro goals. 

The other life hack here is tea.

A nice warm cup of tea hits the spot before bed.

The tea helps me relax and unwind.

Chamomile, in particular, has been shown to have mild sedative effects.

It’s like a lullaby in a cup.

The casein protein is slow-digesting, providing my muscles with a steady stream of amino acids throughout the night.

Think of it as a slow-release protein drip for your muscles while you sleep.

It’s particularly rich in leucine, an amino acid that’s crucial for muscle protein synthesis.

Casein isn’t necessary by any means, however.

And the fruits I mentioned?

They’re natural sources of melatonin, which helps regulate sleep cycles.

Melatonin is like your body’s internal clock, telling it when it’s time to wind down and go to sleep.

Plus, they’re delicious.

It’s like having dessert, but with benefits!

This nighttime snack helps me sleep better and wake up feeling more recovered.

It’s like tucking my muscles into bed with a bedtime story and a glass of milk.

Except the milk is protein powder, and the bedtime story is… well, I guess I could read the nutrition label if I’m really desperate for entertainment.

The Secret Sauce: Consistency and Flexibility

Now, I know what you’re thinking: “This all sounds great, but do you eat like this every single day?”

And the answer is… mostly yes, but also no.

Confused?

Let me explain.

Consistency is key when it comes to seeing results.

You can’t eat like a saint one day and a dumpster raccoon the next and expect to make progress.

Trust me, I’ve tried. The raccoon life is not all it’s cracked up to be.

But here’s the thing: I’m also human. (Shocking, I know.)

I have days where I crave something different, or social events where strict adherence to my plan isn’t practical.

And that’s okay.

The secret is to stick to the plan 80-90% of the time and allow for some flexibility in the remaining 10-20%.

This approach keeps me sane, social, and still seeing results.

For example, if I’m going out to dinner with friends or my wife, I might adjust my meals earlier in the day to accommodate a larger dinner. 

The key is to make informed choices and not let one off-plan meal turn into an off-plan week.

It’s all about balance, like a tightrope walker who occasionally stumbles but doesn’t plummet to their doom. (Dark, I know, but you get the point.)

Beyond the Plate: Other Factors for Success

Now, I’d be remiss if I didn’t mention that what you eat is only part of the equation.

To truly optimize your body composition and energy levels, you need to consider a few other factors:

  1. Sleep: Aim for 7-9 hours of quality sleep per night. It’s when your body does most of its repair work, and it’s crucial for hormone balance. Plus, it’s the only time of day when lying down and doing nothing is considered productive. Lack of sleep can mess with your hunger hormones, making you more likely to overeat and crave junk food. It’s like your body’s way of throwing a temper tantrum when it doesn’t get enough rest.
  2. Hydration: Drink water throughout the day. A good rule of thumb is to drink half your body weight in ounces. And no, before you ask, beer doesn’t count as water, no matter how much you wish it did. Proper hydration is crucial for everything from cognitive function to muscle performance. Even mild dehydration can make you feel like you’re trying to think through a fog and move through quicksand.
  3. Exercise: Combine resistance training with some form of cardiovascular exercise. It’s like peanut butter and jelly – they’re good on their own, but magic when combined. Resistance training helps build and maintain muscle mass, which is crucial for a healthy metabolism. Cardio helps improve your cardiovascular health and can aid in fat loss. Together, they’re like the dynamic duo of fitness.
  4. Stress management: Find ways to manage stress that work for you. Prayer, meditation, deep breathing, or screaming into a pillow – whatever floats your boat. Chronic stress can wreak havoc on your body, increasing cortisol levels which can lead to increased appetite and fat storage, particularly around the midsection. It’s like your body’s way of trying to build a protective cushion, except the only thing it’s protecting you from is fitting into your favorite jeans.
  5. Supplementation: While not necessary, some supplements can help fill nutritional gaps. Just remember, they’re called supplements for a reason – they’re meant to supplement a good diet, not replace it. Some of my favorites include omega-3 fatty acids for brain health and inflammation reduction, vitamin D for immune function and bone health (especially if you’re not getting much sun), magnesium glycinate for sleep quality and muscle function, and ashwagandha for stress management.

Remember, though, that the best source of nutrients is always whole foods.

Supplements are just that – supplementary.

The Bottom Line

At the end of the day, the best diet is the one you can stick to.

My approach works for me because it fits my lifestyle, my goals, and my preferences.

It might not work exactly the same for you, and that’s okay.

The key is to start with the basics – adequate protein, lots of vegetables, healthy fats, and appropriate portions – and then tweak from there based on your individual needs and responses.

Pay attention to how different foods make you feel.

Some people thrive on higher carb diets, others do better with more fats.

It’s all about finding your personal sweet spot.

Remember, changing your body composition and improving your energy levels is a journey, not a destination.

It’s about making sustainable changes that you can maintain long-term, not about finding a quick fix.

It’s like learning to play an instrument – you don’t become a virtuoso overnight, but with consistent practice, you’ll keep getting better.

So, take what resonates with you from my approach, experiment, and find what works best for you.

And most importantly, enjoy the process!

After all, life’s too short to eat bland chicken and broccoli.

All the best,
Dr. Christian Poulos