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Marc’s Basic Diet Restart

A simple way to cut out most of the junk and get re-started.
Tailored to me, but open to you!
Version 2023-11a


- We use liberal cheat meals, to start in a fairly easy-going, sustainable way. One cheat meal every 2 days. (Tips: Plan 2h in advance, so they’re not wild!)

- Hydrate heavily and use an exercise routine along with this.

- Know / plan your meals ahead! At least an hour in advance. DO NOT get caught thinking at mealtime in the kitchen.

- Calorie counting can help, and maybe macro counting is even slightly more important to start. Aim for high protein for more satiation.

- Day 1 is typically Monday.

- I have listed some substitutions below.

- I keep sauces and such pretty low in amount, but this is not an elimination-of-sauces diet per se.

Basic Restart Diet A

I may add a B-version later…

Day 1 (Typically Monday)

- Breakfast: Oatmeal with sliced bananas and a sprinkle of walnuts.

- Lunch: (CHEAT)

- Dinner: Stir-fried rice with assorted vegetables (like carrots, peas, and bell peppers).

Day 2

- Breakfast: Peanut butter and banana smoothie with a scoop of protein powder.

- Lunch: Veggie stir-fry with tofu, served over brown rice.

- Dinner: Baked sweet potato with a side of steamed broccoli.

Day 3 (Typically Wednesday)

- Breakfast: Oatmeal with cacao nibs and a sprinkle of walnuts.

- Lunch: (CHEAT)

- Dinner: Curry with chickpeas, spinach, and sweet potatoes, served with brown rice.

Day 4

- Breakfast: Smoothie with banana, cacao powder, almond milk, and protein powder.

- Lunch: Baked potato topped with a bean chili.

- Dinner: Simple rice dish like rice, asian sauce / beans, and nuts on top.

Day 5 (Typically Friday)

- Breakfast: Oatmeal with peanut butter, banana, and a scoop of protein powder.

- Lunch: (CHEAT)

- Dinner: Baked sweet potato with a side salad.

Day 6

- Breakfast: Peanut butter and cacao smoothie with protein powder.

- Lunch: Bean can food with baked potato.

- Dinner: Veggie stir-fry with brown rice.

Day 7 (Typically Sunday)

- Breakfast: Oatmeal with cacao powder and fresh fruit.

- Lunch: (CHEAT)

- Dinner: Curry with chickpeas and mixed vegetables.


- Oatmeal sub: Yogurt & Nuts, Yam, Rice porridge, Egg

- Potato sub: Yam, squash, or pumpkin