Uploaded July 2022 | Updated September 2026, 2 weeks ago
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In this video, I will discuss the composition of my diet.
My typical meal pattern is 2 meals a day, no snacks, with lunch at around 1-2:30PM and dinner around 4-5PM. Sometimes I may only eat once, depending on my schedule and my body composition goals, but usually I have 2 meals. My lunch is very basic...
- At least 10-16+ ounces of chicken, fish or steak (sometimes my serving size will be 20+ ounces)
- Vegetables, frozen berries, olive oil mixed in as a salad
- 4-6 eggs
- A few pieces of fruit
Dinner is ...
- Another 10-16+ ounces of chicken, fish, or steak
- Some fibrous vegetables, an avocado, sometimes some sweet potato
- Usually some fruit for dessert
My goal with these meals is to have a high amount of satiety relative to total calories. I also really enjoy these meals and never get sick of them.
Weekends, I indulge on a high carbohydrate/high calorie breakfast (the only time I eat breakfast all week), and I do this after my most intense cardio session of the week. This is a meal I don't hold back on. It's there for pure enjoyment.
Remember that good dietary principles can structure your approach to nutrition, but your individual choices will be context dependent. We all vary significantly in terms of our disease risk, preferences, cultural backdrop, food availability, activity level etc. This is not meant to be an instructional, just trying to offer some insight into my current dietary pattern.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
In this video, I will discuss the composition of my diet.
My typical meal pattern is 2 meals a day, no snacks, with lunch at around 1-2:30PM and dinner around 4-5PM. Sometimes I may only eat once, depending on my schedule and my body composition goals, but usually I have 2 meals. My lunch is very basic...
- At least 10-16+ ounces of chicken, fish or steak (sometimes my serving size will be 20+ ounces)
- Vegetables, frozen berries, olive oil mixed in as a salad
- 4-6 eggs
- A few pieces of fruit
Dinner is ...
- Another 10-16+ ounces of chicken, fish, or steak
- Some fibrous vegetables, an avocado, sometimes some sweet potato
- Usually some fruit for dessert
My goal with these meals is to have a high amount of satiety relative to total calories. I also really enjoy these meals and never get sick of them.
Weekends, I indulge on a high carbohydrate/high calorie breakfast (the only time I eat breakfast all week), and I do this after my most intense cardio session of the week. This is a meal I don't hold back on. It's there for pure enjoyment.
Remember that good dietary principles can structure your approach to nutrition, but your individual choices will be context dependent. We all vary significantly in terms of our disease risk, preferences, cultural backdrop, food availability, activity level etc. This is not meant to be an instructional, just trying to offer some insight into my current dietary pattern.
