Stupidly Simple Eating For Elmer Choe
Remove the guesswork. Run the system.
You already run your life on systems, so this is just one more. We make the meals you control automatic, give you a simple framework for the ones you build at home, and take the decisions off your plate so the only thing left to do is execute. Same breakfast, same lunch, dinner flexes. That is the whole system.
Non-Negotiables
The targets you hit every single day. These are the standard.
One thing to read carefully: that calorie number is a floor, not a ceiling. Your challenge is not eating too much, it is eating enough to fuel the training and keep your body switched on. The days you fall short are the days progress stalls. Hit the protein, hit the calories, every day.
Protein Per Meal Anchor This
Hit these and 135g builds itself. Lock protein in first at every meal, then build the rest of the plate around it.
Breakfast is the one to watch. Getting a real protein hit in early means you are not chasing the number at dinner trying to eat half a cow in one sitting.
The Plate Rule
Build every plate the same way, in this order. This is what keeps you on target without overthinking it.
- Protein first. Goes down first, takes up the most room.
- Then the carb. Rice, potatoes, sweet potato. One portion (about 150g cooked).
- Then the veg. Pile it on. Free volume when you are hungry.
- Fats and sauce measured, on the side. This is where calories quietly stack up, so keep them deliberate.
Flavour is a tool. Zero-calorie hot sauces and a good seasoning blend are a genuine superpower here. The same chicken or pork becomes a different meal just by switching the spice. Master that and bland food stops being a problem for life.
Daily Structure
Same shape every day. Only dinner really changes.
Breakfast
Protein first thing, no decisions:
- Eggs plus Greek yogurt with berries
- Take it alongside your usual green drink and supplements
Lunch
Repeat meal. Prepped or grabbed, kept simple:
- A prepped chicken, rice and veg box, or a Trader Joe's high-protein meal with a couple of boiled eggs on the side
Dinner off the grill
The flexible one. This is where your Ninja grill earns its keep. Build a plate, then rotate to keep it interesting:
- Pick the protein: pork loin, chicken, tri-tip, steak
- Pick the carb: potatoes, rice, sweet potato (one portion, ~150g cooked)
- Roast some veg alongside
- Switch the seasoning each time and it is a new meal every night
Evening Snack
Your built-in dessert and protein top-up:
- Greek yogurt, berries, a little honey
- Or boiled eggs or a bit of jerky if you are short on protein for the day
The Trader Joe's Shortlist
You shop there, so let's make the cart a no-brainer. Keep these on rotation and the system runs itself.
- Grab-and-go protein: their chicken bowls and high-protein frozen meals, boiled eggs by the pack, beef jerky
- The dessert: Greek yogurt and berries
- Cook-at-home protein: pork loin, chicken, tri-tip for the grill
- Carbs: microwave rice, potatoes, sweet potato
- Veg: roasted or frozen veg you can heat in minutes
Keep a few of these stocked at all times and there is never a moment where the easy choice is not the right one.
Korean Food, Made To Fit
You love it, so it stays in. Korean food actually fits this really well, it is built on protein, rice, and a pile of vegetable sides. A few simple rules and you barely have to think about it.
- Bibimbap: great as is. Load the protein and veg, keep the rice to one portion, and go easy on the sesame oil and gochujang. Measure those, don't pour.
- Bulgogi and galbi: lean cuts are your friend. The marinades carry sugar, so count it and keep the portion sensible. Protein and veg do the heavy lifting.
- Kimchi jjigae and other soups: brilliant. High volume, high flavour, low calorie. Add tofu or lean protein to bump it.
- Banchan: kimchi and the vegetable side dishes are basically free. Fill up on those.
- Watch: fried items (mandu, jeon), sweet sauces, and the oil. That is where the calories hide.
The pattern is always the same: protein and veg first, rice measured, sauces and oils on the side.
Eating Enough, Staying Steady
Two things to keep in mind, because they are specific to you.
Eat enough, but don't force it
The calories are there to fuel the work, not to stuff yourself. If you are genuinely full with 200 calories left, you are fine, don't sweat it. Over time, as your body gets used to being fed, your appetite comes up and you naturally move more through the day. We are building that, not forcing it overnight.
Steady beats sore
You have got the training drive already, so the skill here is not overcooking it. Consistency over weeks and months is what builds the physique, not hammering yourself in any single session or week. Leave a little in the tank and show up again.
One off meal is not an off week
Wings and a couple of beers watching the game won't undo anything. Log it, enjoy it, and the very next meal goes straight back to the system. No starting over.
Same breakfast, same lunch, protein first on every plate, dinner off the grill with the protein and seasoning swapped, your Korean favourites built to fit, and a calorie floor you actually hit. Run the system and let the work compound.
Built for Elmer Choe · SupraHuman Coaching