My Current Diet (Full Eating Plan)

I’m never one to give anyone a completely overhauled diet plan, especially when I barely know their habits, likes, or dislikes. Lifestyle can dictate a ton when it comes to fitness, health, building muscle, losing fat, and any other life-improving action.

I like to instead look at what someone is doing and give suggestions. Here, I’m going to layout my current eating habits. This is just a current snapshot of what I’m currently doing to build muscle at 45 and slightly lose some body fat and stay healthy.

It’s not perfect and may evolve over time, but it’s a good look at how I’ve tried to remain practical and realistic. No pounds and pounds of beef here or perfectly curated photos of my meals for social media, just real-world eating for us regular folk.

Amounts are approximate and I’ve also included some notes at the end to explain myself.

Meal 1 (breakfast)

1/2 cup of organic oatmeal (quick oats) mixed with 2 tablespoons of natural peanut butter and cinnamon

1 serving of low sugar Greek yogurt

Coffee with sugar-free creamer

Meal 2 (lunch)

Turkey sandwich with low fat cheese slices

Piece of fruit or bowl of strawberries


2 whole eggs and two additional egg whites with low fat cheese

2 whole wheat slices of bread with low sugar or sugar free jelly

Meal 3 (post workout)

Protein shake: 1 serving of veggie protein with greens in water

1 piece of fruit

Meal 4 (dinner)

A variety of meals. Usually fish, chicken, or lean beef with a veggie such as sweet potato, zucchini, mixed salad, and a starch such as rice or pasta.


  • Breakfast is by far my favorite meal. I wake up hungry and go straight into making it. I also get up early on purpose so I don’t have to run out the door and do the grab n’ go. I like to make my breakfast, sit and enjoy it.
  • Midmorning (between meals 1 and 2) I may have a serving of mixed nuts to stave off hunger. This is important since I could easily cram my gullet with junk.
  • Lunch is another predictable meal like breakfast. I just choose from two options and I like it that way. Less thinking involved.
  • Post workout is about the only time I take sports supplements. Currently, I’m trying out veggie protein with greens and superfoods. I don’t get a ton of veggies in my diet yet so it’s a sneaky way of doing that.
  • Dinner has the most variety. We cook for the family, but ensure that we are getting in lean meats, low fat, and healthy carb sources. In the past I would have another predictable meal, but as a man with a family it’s nice to change this meal up. Plus, it’s a good time to bond.
  • If I’m still hungry at night (like after a hard lower body training day) I’ll snack on a bowl of low sugar cereal with skim milk), but not often.

Other things to keep in mind:

  • I drink a lot of water throughout the day.
  • I take vitamin C and vitamin D3 in the morning and a multivitamin at night just for insurance.
  • Lately, I’ve curtailed junk foods and cheat meals. Having a sweet tooth get’s me into too much trouble. Plus, my training will start to suffer for it.
  • For the most part I don’t think of food as pleasure, aside from the occasional weekend meal (take out usually).

4 thoughts on “My Current Diet (Full Eating Plan)

  1. Hey Brad,

    It’s nice to see a diet that’s practical and sustainable for building muscle and staying lean. Thanks for sharing!


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