---
title: 'How To Simplify Your Nutrition (Free Meal Plan)'
source: 'https://youtube.com/watch?v=aADukThvjXQ'
video_id: 'aADukThvjXQ'
date: 2026-07-01
duration_sec: 481
---

# How To Simplify Your Nutrition (Free Meal Plan)

> Source: [How To Simplify Your Nutrition (Free Meal Plan)](https://youtube.com/watch?v=aADukThvjXQ)

## Summary

The video emphasizes that the key to a successful muscle-building diet is simplicity and convenience. It advises using only 2-3 simple meal options and kitchen helpers like blenders and rice cookers to ensure adherence. The core method involves calculating daily protein intake, splitting it evenly across 3-6 meals, and building each meal around a protein source, auto-regulating other foods by hunger.

### Key Points

- **Convenience is Key** [00:00] — Make the diet so simple to follow that failure is impossible; laziness is the main reason for skipping meals or binge eating.
- **Limit Meal Options** [00:45] — Focus on only 2-3 simple meal options per meal type to avoid complexity.
- **Use Kitchen Helpers** [01:49] — Blenders for smoothies and rice cookers for rice, oats, or steaming vegetables simplify preparation.
- **Calculate Protein Intake** [02:33] — Determine daily protein intake (e.g., 150g) and split evenly across 3-6 meals.
- **Pick Protein Sources** [04:10] — For each meal, choose a protein source (e.g., chicken breast, Greek yogurt, tuna, protein powder) and use the amount that provides the required protein grams.
- **Auto-Regulate Other Foods** [06:00] — No need to count calories; simply add enough carbohydrates and fats to satisfy hunger while meeting protein targets.

### Conclusion

By prioritizing convenience and protein distribution, anyone can build a sustainable muscle-building diet without obsessive calorie counting. The video also promotes specialized nutrition plans for cutting or bulking.

## Transcript

the, key, to, making, a, great, muscle
building, diet, is, to, make, it, so, simple, to
follow, that, there, is, no, chance, that, you
will, fail, what, do, I, mean, by, that, well
it's, very, simple, the, main, thing, that, you
should, focus, on, is, convenience, let, me
give, you, a, couple, of, examples, how, you
can, make, your, diet, way, more, convenient
which, will, lead, to, you, being, able, to
stick, to, it, for, a, long, time, without
going, on, some, Psychopathic, bench, or
skipping, meals, that, you, were, supposed, to
eat, because, all, the, binge, eating, or
skipping, meals, stems, from, one, simple
reason, and, as, you, might, have, already
guessed, the, reason, is, laziness, you, need
to, make, your, diet, as, easy, as, grabbing, a
bag, of, chips, from, your, cupboard, you
might, think, that, something, like, this, is
not, possible, but, if, you, use, all, the, tips
that, I'm, going, to, share, with, you, today
it, will, become, a, reality, when, you, are
building, your, diet, Focus, only, on, couple
of, simple, meals, so, have, like, two, to
three, options, for, each, meal, and, only
select, between, them, you, don't, need, to
become, Goden
ramsy, couple, of, simple, options, is, all
you, need, the, main, focus, should, be, on, how
easy, to, those, meals, are, to, prepare
because, the, harder, something, is, to
prepare, the, more, likely, you, are, to, skip
it, or, replace, it, with, junk, food, I, for
example, always, have, a, protein, smoothie
or, overnight, oats, for, breakfast, and, do
you, know, why, because, these, foods, are, so
easy, to, make, that, I, don't, even, have, to
think, while, making, them, and, that's
exactly, how, it, should, be, if, I, had, to
wake, up, and, make, a, Sul, for, breakfast, of
course, that, I, would, skip, it, and, just
grab, something, that, I'm, not, supposed, to
eat, instead, because, that's, just, way, too
complicated, sure, you, might, be, able, to
prepare, prepare, very, complicated, meals
for, like, a, week, but, then, you, will, give
up, anyway, because, something, like, that, is
not, sustainable, you, need, to, develop, a
system, that, you, can, follow, for, the, rest
of, your, life, when, you, start, a, new, diet
and, you, want, to, quit, it, after, 3, days, you
obviously, didn't, do, a, great, job
designing, the, diet, in, the, first, place, to
make, your, meals, even, easier, to, make, take
advantage, of, Handy, Kitchen, helpers
blender, for, example, is, a, great
investment, if, you, are, into, smoothies
frozen, fruit, with, Greek, yogurt, protein
powder, or, any, other, protein, source, is
one, of, the, easiest, meals, in, existence
and, of, course, I, can't, forget, about, the
rice, cooker, honestly, if, you, don't, have, a
rice, cooker, what, are, you, doing, this, is
hands, down, the, best, kitchen, helper, to
simplify, your, diet, the, fact, that, you, can
just, set, it, and, forget, it, makes, it
invaluable, I, wish, I, had, some, company
that, makes, rice, cookers, to, sponsor, me
because, I, just, cannot, recommend, it
enough, most, rice, cookers, are, not, limited
to, just, rice, you, can, also, cook, oats, or
steam, vegetables, the, rice, cooker, will
become, your, best, friend, trust, me, now, I
will, show, you, how, to, build, a, muscle
building, diet, that, is, very, easy, to
follow, everyone, knows, that, the, main
pillar, of, any, muscle, building, diet, is
protein, that's, why, the, first, thing, that
you, need, to, do, is, to, calculate, your
daily, protein, intake, you, calculate, your
daily, protein, intake, by, using, this
formula, once, you, know, your, daily, protein
intake, you, should, split, this, protein
amount, relatively, evenly, between, your
meals, the, number, of, meals, I, recommend, is
between, 3, to, 6, meals, per, day, and, if, you
ask, me, why, do, I, need, to, split, my, protein
intake, into, multiple, meals, why, can't, I
just, eat, it, all, at, once, well, that's, a
very, good, question, every, time, you, give
your, body, a, good, amount, of, protein, you
give, your, body, an, opportunity, to, build
muscle, and, because, we, are, trying, to
build, the, maximum, amount, of, muscle
possible, we, need, to, give, our, body, as
many, opportunities, for, that, to, happen, I
know, that, some, of, you, are, now, thinking
about, eating, 16, meals, per, day, but, it
doesn't, work, like, that, that's, why, I, told
you, to, be, in, the, free, to, six, meals, range
if, you, want, to, eat, more, than, six, meals
per, day, then, you, can, do, so, but, you, won't
get, any, extra, benefits, from, that, on, the
other, hand, if, you, are, eating, less, than
three, meals, per, day, you, are, leaving
gains, on, the, table, it, doesn't, matter, if
you, pick, three, four, five, or, six, meals
the, results, are, pretty, much, going, to, be
the, same, you, should, pick, the, number, of
meals, that, works, best, with, your, schedule
and, that, you, enjoy, the, most, so, let's, say
that, our, daily, protein, intake, is, 150, g
and, we, want, to, eat, four, meals, per, day, so
if, we, split, those, 150, g, of, protein
between, four, meals, we, will, end, up, with
roughly, 37, .5, g, of, protein, in, each, meal
keep, in, mind, that, you, don't, need, to, hit
that, number, exactly, you, can, be, more
flexible, with, it, as, long, as, it, balances
out, at, the, end, of, the, day, and, once, you
know, how, many, grams, of, protein, you, need
in, each, meal, you, can, just, pick, a, protein
source, that, you, want, and, use, the, amount
of, it, that, is, equal, to, the, amount, of
protein, you, need, in, each, meal, so, for
example, if, I, pick, chicken, breast, as, my
protein, Source, I, will, need, roughly, 165, G
of, chicken, breast, to, get, the, 37.5, g, of
protein, from, it, and, you, just, repeat, this
process, for, every, single, one, of, your
meals, this, will, cover, all, of, your
protein, needs, so, you, can, build, as, much
muscle, as, possible, then, you, can, build
the, rest, of, the, meal, around, the, protein
Source, you, chose, so, let, me, show, you, an
example, of, how, this, could, look, if, I
wanted, to, create, a, meal, plan, for, a, day
we, will, still, be, using, the, same, example
as, before, so, 150, g, of, protein, spread
relatively, evenly, amongst, for, Ms, which
as, I, said, before, is, roughly, 37.5, g, of
protein, in, each, meal, so, so, protein
source, for, meal, one, will, be, Greek, yogurt
and, to, get, close, to, the, amount, of
protein, we, need, in, each, meal, we, will, use
roughly, 300, G, of, Greek, yogurt, now, we
will, do, the, exact, same, thing, with
different, protein, sources, for, all, of, our
meals, for, meal, two, we, will, use, 165, G, of
chicken, breast, meal, three, will, be, 130, G
of, canned, tuna, and, for, meal, four, we, will
have, two, scoops, of, protein, powder, and
that's, the, most, important, part, done, now
you, can, just, finish, all, the, meals, with
stuffed, that, goes, well, with, the, protein
source, so, we, are, going, to, do, that, now
protein, source, of, meal, one, was, Greek
yogurt, so, we, will, add, some, fruit, to, make
a, protein, smoothie, protein, source, for
meal, 2, was, chicken, breast, so, here, we
will, add, some, rice, protein, source, for
meal, 3, was, can, tuna, so, we, will, add, pasta
to, make, a, tuna, pasta, salad, and, protein
source, for, meal, four, was, protein, powder
so, we, will, add, a, couple, of, rice, cakes, to
make, a, nice, snake, before, bath, and, if, you
ask, for, example, how, much, rice, should, I
add, to, the, meal, my, my, answer, to, that, is
just, adding, the, amount, that, will, satisfy
your, hunger, this, meal, plan, is, not, taking
into, account, calorie, counting, or, any
other, in-depth, stuff, it's, all, about
getting, in, your, protein, and, then, just
Auto, regulating, everything, else, it's, the
easiest, way, of, making, sure, that, you, will
build, muscle, while, not, having, to, worry
about, counting, anything, else, than, that
but, if, you, are, someone, who, has, a, clear
goal, in, mind, so, either, cutting, or
bulking, I, have, the, pleasure, to, introduce
you, to, my, brand, new, nutrition, plans, I
spend, hundreds, of, hours, creating, them
and, today, is, the, day, that, they, are
finally, finished, I, know, how, complicated
it, feels, to, create, a, meal, plan, for, a
specific, goal, for, someone, who, has, very
little, experience, with, it, that's, why, I
created, these, nutrition, plans, I, compiled
everything, you, need, to, know, about
nutrition, into, an, easy, to, follow
step-by-step, guide, it, doesn't, matter, if
you, want, to, bul, up, lose, weight, or, just
maintain, your, current, weight, I, got, you
covered, I, don't, want, to, say, that, I
created, a, revolutionary, system, because
that, would, be, too, egoistical, but, it's
revolutionary, I, have, honestly, never, seen
anything, similar, to, what, I, have, created
other, nutrition, plants, are, usually
pre-written, and, you, can't, really, change
that, much, about, them, but, I, created, a
streamline, process, that, you, can, use, to
create, a, meal, plan, using, all, the, foods
you, like, to, achieve, your, goal, and, the
best, part, about, it, is, that, throughout
the, whole, guide, I, will, be, making, an
example, meal, plan, with, you, so, you, just
have, to, copy, what, I, do, and, you, are, set, I
believe, that, this, is, the, easiest, way, of
creating, a, meal, plan, out, there, so, click
the, link, in, the, description, and, start
the
day, and, in, the, end, I, just, want, to, thank
everyone, for, the, huge, amount, of, support
in, the, last, couple, of, months, it, truly
means, a, lot, to, me, and, I, would, not, have
been, able, to, read, without, you, so, thank
you, and, an, extra, thank, you, to, all, the
supporters, on, my
patreon, did, you, like, this, video, then, it
will, for, sure, like, this, one, to
[Music]