Most people don't have a diet problem. They have a "too many rules" problem.
Three days of eating simple. One rule, full meals, a grocery list, zero guesswork.
- ✓One rule you can use at any meal, anywhere
- ✓Three full days of breakfast, lunch, dinner, and snacks
- ✓A grocery list you're already half done with
- ✓No counting, no macros, no cutting out food groups
Delivered right after checkout.
Eat clean. Count macros. No carbs after 6.
Fast until noon. Cut sugar, cut dairy, cut bread, cut the one thing you actually look forward to. No wonder people quit by Wednesday.
Here's the part nobody says out loud. Almost nobody comes to me because of a fitness goal. They come after a moment. A doctor visit that didn't go the way they hoped. A comment that stuck with them all week. A photo they wish they hadn't seen.
That moment doesn't need another rulebook. It needs one thing you can actually do, starting with your next trip to the store.
So here's what I've watched work instead. Eat simple for three days. Same easy setup every meal, real food you already buy. Long enough to feel the difference, short enough that anyone can do it.
One rule runs the entire plan
Build every plate the same way. Your own hand is the measuring cup, so it works at home, at a restaurant, or standing in a break room.
A palm of protein
Chicken, eggs, beef, fish, Greek yogurt, cottage cheese.
Your palm, not your whole hand.
A fist of veggies or fruit
Whatever you actually like. Fresh or frozen, it doesn't matter.
Frozen counts. Bagged salad counts.
A cupped handful of a smart carb
Rice, potato, oats, beans, fruit.
Carbs stay. Nothing gets banned here.
A thumb of fat
Olive oil, avocado, nuts, cheese.
A thumb, not a handful.
If your plate has those four things, you're winning. No app, no counting, no food scale you'll quit using by Thursday. Add a tall glass of water with every meal while you're at it.
Three days of meals built on that one rule.
Three full days, planned for you
Every meal is that one rule in action. Nothing fancy, nothing you have to hunt for at a specialty store.
Breakfast: Scrambled eggs, a piece of fruit, coffee or tea.
Lunch: Rotisserie chicken over a bag of pre-washed salad, olive oil and vinegar, a small handful of nuts.
Dinner: Ground beef or turkey, a scoop of rice, a pile of frozen veggies steamed in the microwave.
Snack, if you want one: Greek yogurt and fruit.
Daily swap: Trade your usual sugary drink for water or a sparkling water. Just for today.
Breakfast: Greek yogurt, a handful of berries, a spoon of peanut butter stirred in.
Lunch: Eggs plus leftover protein from Day 1 over greens, or a turkey and cheese roll-up with an apple.
Dinner: Chicken thighs, a baked potato, a fist of any veggie.
Snack, if you want one: Cottage cheese and fruit.
Daily swap: Eat one meal slowly. Full takes about twenty minutes to register.
Breakfast: Oats with milk or water, protein powder or a couple eggs on the side, a piece of fruit.
Lunch: Tuna or canned chicken over greens or on a wrap, fruit, a thumb of avocado.
Dinner: Salmon or any fish, rice or a potato, roasted or steamed veggies.
Snack, if you want one: A hard-boiled egg and some fruit.
Daily swap: Add one extra fist of veggies somewhere today. Small, but it compounds.
The full grocery list
Protein, veggies and fruit, smart carbs, fats, and the handful of extras that make it taste like food you want to eat. One trip, one cart, no decisions in the aisle.
A small swap each day
One tiny change per day on top of the meals. Not a rule to obey forever. A thing to try once, so you feel the difference yourself.
Delivered right after checkout.
Simple isn't the beginner version. It's the version that lasts.
The industry sells quick fixes. Crash diet, brutal workouts, drop it fast, hand it all back later plus interest. I'd rather teach you something that sticks.
She started with me at 427 pounds. On her last session she was 128 pounds lighter and under 300 for the first time since high school. I still have the letters her son and grandchildren sent me.
She complained at me through every single workout. She also showed up for every single one. Several pant sizes later she surprised herself a whole lot more than she surprised me.
She used to dread the pool on vacation. She lost over 100 pounds, wore a two-piece for the first time since having kids, then fell back in love with traveling.
None of that started with a perfect diet. It started with somebody eating simple, on purpose, a few days in a row.
Busy adults who are tired of overthinking food
- ✓You want to eat better without counting a single thing.
- ✓Your schedule is full and food is the thing that keeps falling apart.
- ✓You've started and stopped enough plans to be suspicious of another one.
- ✓You want real food from the store you already shop at.
- ✓You want proof it can be simple before you commit to anything bigger.
If what you want is a crash diet or a thirty-day punishment plan, this isn't it. I don't sell those.
Three days. One rule. Real food.
If it feels good, there's a next step
Do the three days first. That's the whole ask, and it's enough on its own.
If it clicks and you want the same simple approach built out week after week, that's what Self-Led is for. My coaching system in the app, the workouts, the week-to-week progression, and your nutrition targets, built for a real schedule. Founding rate is $39 a month, locked in for as long as you stay.
See Self-LedNo pressure. Start with the three days, then come find this when you're ready.
Before you grab it
How do I get it?
It's delivered right after checkout. Nothing ships, nothing to wait on. Pay, open it, start with your next meal.
Do I have to count calories or macros?
Not one. Your hand is the only measuring tool in the whole plan. That's the point of it.
Do I need a gym, supplements, or special food?
None of the above. Groceries you already buy, from the store you already go to.
What if I'm a picky eater, or I don't eat something on the list?
Swap it. The rule is the plan, the meals are just examples of the rule. Keep the palm, the fist, the cupped handful, and the thumb, then use foods you actually like.
Is this a crash diet?
No. No starving, no weird powders, no cutting out entire food groups. Those work for about a week, then the rebound costs you more than you lost.
Is $9 all I ever pay?
Yes. It's a one-time nine dollars, not a subscription.
What happens after the three days?
You'll know from your own three days that eating well doesn't have to be complicated, expensive, or miserable. Most people just keep going, because by then it's easy to.
Three days. One rule. Real food.
If three simple days sound better than another rulebook you'll abandon by Wednesday, this is $9 and it starts the second you check out.
Get the 3-Day Simple Plate for $9Come find me. I've got you.
Corey