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How to Eat Healthy Using Simple Healthy Eating Math

Eating healthy is not complicated. It doesn’t have to be difficult.

Many of us overcomplicate it and make it WAY harder than it needs to be. This can leave you frustrated, throwing up your hands and saying “fuck you!” and going back to eating fried pooptaters from Applebee’s.

So today we’re going to break down the math of healthy eating in the simplest way possible.

A week has seven (7) days. Let’s say you eat three (3) meals a day (yes, I know, sometimes we snack and some days we eat 4 meals, but other days we only manage 2, whatever that is, I’m just doing the math).

7×3 = 21. 21 meals per week.

You have 21 opportunities to eat healthy.

We will evaluate meals as in school. Except there’s no “U” here – we’re still giving an F for failure. Fitness is rough, but also fair.

Class “F” catering.

To “earn” (can we even call it that?) an “F” you have to score… well, anything below 60%.

13/21 = 60%. So earning an F means that 12 or fewer of your weekly meals are healthy, clean meals.

There is nothing I, any trainer, or any supplement can do for you at this point. If you are eating at an “F” level, you need to decide whether or not your health is important to you. We can give you all the information in the world, but we can’t force you to use it. No one but you can change your priorities.

That doesn’t mean all hope is lost. I’ve seen a lot of people go from F to C, B and even A. But it’s a change you have to make yourself.

Class “D” catering.

To get a “D” you must score between 60% – 69%.

13/21 = 60%.

If you have 21 meals a week, that means at least 13 meals need to be clean, healthy meals. You get a maximum of eight cheat meals per week.

This is the point at parent teacher conference where we seriously discuss your intentions, your future, the waste of your talent, the tears, and someone goes home to bed without their dinner.

Class “C” catering.

To get a “C” you must score between 70% – 79%.

15/21 = 70%.

If you have 21 meals a week, that means 15 meals need to be clean, healthy meals. You get a maximum of six cheat meals per week.

If your mindset is “I eat healthy all week, I can take Saturday and Sunday off,” – here you are. You eat at C level.

You will “pass” but if you want to achieve greatness you will have to improve.

Boarding class “B”.

To get a “B” you must score between 80% – 89%.

17/21 = 80%.

If you have 21 meals a week, that means 17 meals need to be clean, healthy meals. You get a maximum of four cheat meals per week.

There’s nothing wrong with scoring at a “B” level if it aligns with your goals.

I have been consistently scoring “B’s” lately and will probably continue to do so. I feel good at my current 12% body fat, my social life is fulfilling and I am happy with the foods I eat. It’s not the best I’ve ever seen, but I’m not concerned with going to 6% body fat right now.

Class “A” catering.

This is where the elite differentiate themselves.

You must score 90% or higher to get an “A” on your diet report card.

19/21 = 90%.

If you have 21 meals a week, that means 19 meals need to be clean, healthy meals. You get a maximum of two cheat meals per week.

Remember, this is the minimum to get an A. If you’re looking for elite body condition (less than 7% body fat for men or the equivalent for women), it will need to be 95% or even 100%, depending on your goal and other factors.

Wrap up

Losing weight and looking great is 90% about what you eat. Remember the classic quotes like “Abs are made in the kitchen.”, “You can’t outdo a bad diet.” and “Stop eating like garbage” (OK, that last one isn’t a classic, I just say it a lot).

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