I did a blog last week called “Focus on what you’re eating.” You can find it HERE.

I received a comment from Simon Nisha. He said the following.

“Yes, People should also have to understood the differences which gives us Calories, Protein, carbs, fat. Would be grateful if u put an another post on what is what a little one to enlighten who doesn’t know what are they eating.”

Thanks for the comment Simon. You can find his blog HERE.

There are some basic things you can do to get in shape and stay in shape. Below are a couple of simple things you can do.

  1. Get plenty of sleep. Right now I’m between 6-8 hours. I feel much better and so will you when it comes being the best version of yourself.
  2. Fast 12 hours a day. You can decide how often you want to fast, but this has worked best for me. What this looks like is this. If you wake up at 4 a.m. then consume your calories until 4 p.m. Change the time as you see fit. Simple. Effective. It works. Even if you fast 10-12 hours, it will give time for your gut to digest your food and to keep blood sugars balanced.

Those are two simple things you can do without spending extra money. These are things you can do that are in your control. Now let me give you a third tool for your success.

Eat protein and carbs with each meal. This will keep you full and help keep your blood sugar levels balanced. What might this look like?


brown chicken egg
Photo by Pixabay on Pexels.com
  • Lean beef
  • Turkey
  • Chicken
  • Fish
  • Eggs
  • Nuts
  • Protein shakes
  • Cottage Cheese
  • Yogurt (I like Dannon Light and Fit Original Greek 80 calorie yogurt)
  • Beans
  • Tuna
  • Pumpkin Seeds
  • Oats (I doubled checked this and that’s right).
  • Broccoli (Not a lot but you are getting veggies.


yellow spiral pasta
Photo by Oleg Magni on Pexels.com
  • Oats
  • Sweet Potatoes
  • Regular Potatoes
  • Veggies
  • Quinoa (not a fan of this but many enjoy it)
  • Fruit (I really enjoy blueberries and strawberries)
  • Beans


  • Avocado
  • Whole Eggs
  • Nuts
  • I have turned to these but certainly this is not an exhaustive list.

Now Put Them All Together

Protein and carbs with every meal. So here’s what that may look like.

  1. A protein shake (find one like Jay Robb’s protein or Bill Phillips Right Light Nutrition. Jay Robb’s doesn’t have many carbs in it, but you can add some like Almond Milk).
  2. A stick of cheese and an apple.
  3. A lean turkey sandwich. Your protein is the turkey and your carbs is the bread.
  4. Chicken breast with a sweet potato. You could also put some Avocado on your chicken.
  5. A nice steak and a baked potato. Put some sour cream on the potato to get some fat.
  6. 10-20 ounces of yogurt is a great snack. You will get everything you need. It’s a good balance.

Getting protein and carbs in every meal a simple thing you can do to accomplish your health and fitness goals.

Check out my book recommendation page on my site for books that will give you more detail about nutrition and fitness.

If you have any questions, please let me know. It will be my pleasure to assist. If you interested in any other particular topics you would like for me to discuss, leave me a comment.