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information provided in this book is based upon my experiences as well as my 
interpretations of the current research available. 
 
The advice and strategies given in this course are meant for healthy adults 
only. You should consult your physician to insure the strategies given in this 
course are appropriate for your individual circumstances. 
 
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 Contents 
(click on the titles to navigate the ebook) 

Introduction 

Strategy #1 - Eat the same foods almost every day 

Strategy #2 - Eat protein and veggies in every meal 

Strategy #3 - Eyeball quantities  

Strategy #4 - Use Intermittent Fasting 

Strategy #5 - Cook/Buy only as much food as you intend to eat 

Strategy #6 - Eat from smaller plates 

Strategy #7 - Eat slower 

Advantages & Disadvantages of this Plan 

Examples of high-protein meals that don’t contain animal products 

The Purpose of this Guide 
In this short guide you’ll find a simple system for reducing your total caloric 
intake without having to directly count calories and macros.  

If you haven’t read ​my free course Master of Macros​ yet, I would suggest you 
read that first. From that course you’ll learn the basics of nutrition and human 
metabolism, the causes of weight loss or weight gain and why there are no 
good or ​bad foods.   

When you understand those concepts you’ll also understand why and how the 
system in this guide works.  

If you’re ready, let’s get started!  

 
 Because you’ve joined Cutting without Counting and my newsletter, you’ve unlocked a
special coupon code from The ShredSmart Program: ​NEW10

Adding that code to the checkout page will reduce the price of ShredSmart from $37 to $27

 
 Introduction 
When cutting, we usually set our nutrition plan this way: 

1. Set the total calories and macros for the day​ – in order to lose fat and 
maintain/increase muscle mass 
2. Make the right Food Choices​ – for satiety, health, and consistency 
3. Use our preferred Diet Structure​ – meal frequency and food distribution 
is set to fit the person’s lifestyle and preferences. The diet structure 
plays a vital role for satiety and consistency  

Usually we put counting calories and macros first because we know it’s the 
most reliable way to lose fat​. With a daily energy deficit of 500-600 kcal a 
person loses about 1 pound (half a kilogram) of body fat per week – it’s very 
predictable.  

When people track their total food intake and know what their calorie budget 
is, they start choosing foods that satisfy them the most, finding a balance 
between taste, satiety, and micronutrient content. 

The same thing happens with their diet structure. By tracking macros people 
don’t need to follow a strict meal frequency and are free to eat whenever they 
want, making their diet fit their lifestyle.   

Basically, food choices and the structure of the diet are tools for making 
eating in a deficit as easy as possible.  

However, when counting macros is not possible (due to lack of time, vacation, 
or personal choice) the right food choices and diet structure can be set to 
create an energy deficit indirectly.  

 
The hierarchy of importance would now look like this: 

1. Food Choices 
2. Diet Structure 
3. Other small habits 

This is the way most popular diets work. The authors create arbitrary rules for 
food choices and diet structure that force people to eat fewer calories without 
counting them. 

Most diet books restrict food choices. They usually don’t allow refined, 
high-carb, or high-fat foods so people are going to eat fewer calories for the 
same quantity they ate before. 

Other diets work by manipulating meal frequency and food distribution. When 
people follow a strict eating pattern they are less likely to overeat and may 
even reduce their total food intake.   

We’ll do something similar as well

For this cutting plan we’ll set some strict rules for our food choices and diet 
structure in order to reach the same satiety level as before but with fewer 
calories. We’ll also use different tricks to make ourselves think we’re eating 
more than we are. ​These strategies will create an energy deficit​.  

Our food choices will become stricter because we’ll no longer measure the 
quantity exactly. By including several high calorie snacks every day 
(something you can do when you count calories directly) we could 
accidentally cancel our deficit.  

So our main goal now will be choosing the foods that are most filling for the 
lowest amount of calories. Of course, we’ll take taste into account as well.  

Our meal frequency and food distribution will also change to maximize 
satiety and prevent overeating.  
Cutting without Counting 
Strategy #1 – Eat the same foods almost every
day

Yeah it sounds boring but it’s not as bad as you thinking. Almost every lean 
person I know (including fitness models, youtubers, and authors) eat more or 
less the same foods every day for long periods of time.  

The reason for this is because we actually enjoy those foods (and almost 
never get bored of them) and we don’t spend a lot of time cooking, eating and 
cleaning.  

I always recommend that people start dieting in this way even if they track 
their macros because they learn to fit their diet into their lifestyle, not the 
other way around. This is why this strategy is number 1.  

So, choose 4 or 5 protein sources that you like and 3 or 4 sources of starchy 
carbs and make those the base of your diet. On top of those you’ll include a 
large variety of veggies every day and one or two pieces of fruit. 

Here is my list of foods I eat almost every day:  

Protein sources:​ Pea & Rice Protein Powder, Tofu, Beans, Nuts & Seeds. 
 
Before I was concerned about the environment and animal welfare my main 
protein sources were: Chicken, Pork Tenderloin, Eggs, Low-fat Cheese.  
 
Animal products are a much more convenient source of protein because some 
of them are virtually pure protein. Chicken breast, egg whites, and low-fat 
cheese for example contain minimal amounts of fat and carbs. For this reason 
they allow you to prepare high protein, low calorie meals much easier. 
Getting your protein from plants, like I do, is much more challenging because 
all high protein foods also contain substantial amounts of fat and carbs 
(beans contain lots of carbs, nuts & seeds contain lots of fat).   

Carb sources:​ Potatoes, Rice, Bread, Frozen Veggies (mushrooms, broccoli, 

cauliflower, peas, carrots, corn, spinach), Apples, Bananas.  

Veggie sources:​ All kinds of fresh veggies (tomatoes, cucumbers, peppers, 

cabbage, carrots, salad, etc). 

Fats:​ Olive oil (I use little added fats. I get the majority of my fats from the 
protein sources). 

What you’ll see is that all the foods from my list are really low in calories 
compared to their volume and satiety index.  

By eating these kinds of foods, most people would reach the feeling of 
fullness at a much lower caloric intake. What would feel like maintenance in 
terms of food quantity would actually be a caloric deficit. That’s the key to 
making this plan work.  

So, create your own list of foods similar to the example above.  

Protein sources:  

Carbs: 

Fats:  

Remember to choose only 3-4 foods for each. 

What foods to avoid​:​ oil (use only in small amounts for cooking or 
dressing), high fat protein sources (high fat cheese, bacon, salami, sausages, 
etc.), high fat snacks (nuts & seeds, microwave popcorn, chips, etc.) and high 
carb foods (bakery products, pasta, salty snacks). 
You don’t need to completely give up these foods but it’s best to not have 
them daily either. In order to eat them, you must make room for those 
calories by giving up something else.  

*For the sake of supporting the transition to sustainable energy, I encourage you 
to reduce your intake of animal products as much as possible. I included a chapter 
on why this is important at the end of Master of Macros if you’re interested. 

Strategy #2 - Eat protein and veggies in every

meal

Ok, now we know all of our food choices are low in calories.  

In order to create a deficit we’ll only have to make sure we don’t eat too 
much​. This is what all the following strategies will focus on.  

The second strategy we’ll use to maximize satiety (and therefore indirectly 
reduce caloric intake) is to eat 30-50g of protein and a serving of veggies in 
every meal.  

Protein is the most satiating nutrient and veggies are very filling and low in 
calories. This makes them great for adding bulk to each meal, making you 
unconsciously eat less carbs and fats.   

This works so well that you may actually reduce your carbs and fats too much. 
That’s not ideal either. Carbs and fats are very important for testosterone 
production, mood, and training performance.   

To ensure adequate carb intake​: eat a small amount of starchy carbs 

(potatoes, bread, rice, corn) in every meal. 
To ensure adequate fat intake​: If you get your protein from lean animal 
products, in one of your meals make the protein sources higher in fat (eggs, 
fattier cut of meat, cheese, etc.) If you get your protein mostly from plants, 
you don’t have to worry about this.   

Another trick I’ve been using to avoid overeating is making some of my meals 
very boring. So for example if I have only 500 kcal left for dinner and I’m 
pretty hungry, I’ll have just a large protein shake and two bananas. When I 
used to eat meat, I had chicken breast with baked potatoes (with no sauce or 
oil). These types of meals are so boring that those 500 calories will be more 
than enough to fill you up. 

Strategy #3 - Eyeball quantities

When creating meals you’ll need to eyeball how much protein, carbs and fats 
you’re having. This will be very easy because you’ll be eating the same foods 
on a daily basis. 

Until you master this skill, here is a quick guide to get you started: 

Protein sources: 

● Cooked meat (chicken, beef, pork, fish, etc.) the size of a smartphone = 
25 grams of protein (fat content differs depending on the type of meat). 
● One egg = 6 grams protein, 6 grams of fat 
● One egg white = 4 grams of protein 
● One tablespoon of low-fat cheese (as much cheese as you can take with 
a spoon) = 5 grams of protein, 1 gram of fat 
● One tablespoon of boiled or canned beans, drained = 1g protein, 3g 
carbs 
● One block of tofu the size of your fist = 20g protein, 5g carbs, 8g fat 
 
Carb sources:  
 
● One piece of fruit (or one cup of small fruits) = 20 grams of carbs 
● Potato the size of a closed fist = 40 grams of carbs 
● One cup of cooked rice = 50 grams of carbs 
 ● One medium size slice of bread = 15-20 grams of carbs 
● Two cups of veggies = 25 grams of carbs 
 
Fat sources:  
 
● One tablespoon of oil = 10-15 grams of fats 
● One tablespoon of butter = 5-10 grams of fat 

Strategy #4 - Use Intermittent Fasting

Ok, we’ve finished with the food choices, now let’s see how to manipulate the 
diet structure to make our plan easy to stick to, enjoyable and effective at 
preventing overeating.  

Before I give you my recommended diet structure, I’d like to mention that 
when you control the total calories and macronutrients you’re eating, food 
distribution is irrelevant. ​Small meals do not ramp up your metabolism, 
neither are they better for appetite control. Eating in the evening doesn’t 
make you fat and you don’t need to eat protein every three hours to maintain 
your muscle mass. 

This means that you can choose whatever structure makes it easy and 
enjoyable for you to stick to the plan. 

With that said, I’ve noticed that eating small meals throughout the day is not 
the best strategy for most people. They never feel satisfied after a small meal 
and they lose a lot of time cooking, eating and cleaning. For this reason I 
think a better strategy is eating only 2 or 3 big meals a day using an 
Intermittent Fasting structure. This way, you maintain a negative energy 
balance but you can still eat big meals that leave you satisfied. The 
psychological pressure is much lower this way. 

I’m sure most you are familiar with Intermittent Fasting. It is a pattern of 
eating that alternates between periods of fasting and non-fasting. There are a 
few different popular types (you may have heard of Leangains, The Warrior 
Diet, or Eat Stop Eat) but in this guide we refer to a simple form of daily 
fasting where you are just purposefully skipping breakfast.  

So the diet structure could look something like this​:  

Template 1: 

● 12-2 PM - First meal of the day (30% of daily calories) 

● 4-6 PM – Second meal (30% of calories) 
● 8-9 PM – Final meal (40% of calories) 

Template 2: 

● 12-2 PM – First meal of the day (15% of daily calories) 

● 4-6 PM – Second meal (60% of calories) 
● 8-9 PM – Final meal (25% of calories) 

Template 3: 

● 12-2 PM – First meal of the day (40% of daily calories) 

● 6-9 PM – Final meal (60% of calories) 

* Training is done between meals or before the first one.  

I recommend making the first meal somewhat smaller than the others. This is 
what I found to be the most enjoyable and convenient way to eat and so did 
my clients.  

If you’re not familiar with IF, let me explain why this eating pattern is better 
for hunger control and adherence.  

Why we skip breakfast

By  skipping  breakfast  we  take  advantage  of  the  fact  that most people are not 
hungry  in  the  morning  and  can  save  more  calories  for  the  second  part  of  the 
day.  
Surprisingly, fasting has appetite suppressing effects. 

Have you ever felt really hungry but for some reason could not eat for a few 
hours only to discover that your hunger had almost disappeared later in the 
day? By skipping breakfast we intentionally take advantage of this 
phenomenon. 

Why we eat more in the second part of the day

We eat most of our food in the second part of the day for comfort and satiety.  

Most  people  tend  eat  more  in  the  evening.  Intermittent  fasting  advocates 
speculate  that  this  is  the  way  our  species  evolved  – we would hunt or gather 
food  during  the  morning  hours  and  only  get  to  eat  in  the  second  part  of  the 
day.  I  don’t  know  if  that’s  true  but  what’s  important  is  that  this  way of eating 
fits  our  lifestyle  today.  In  the  morning and noon we go to work, or school and 
are  generally  busy  and  only  in  the  second  part  of  the  day do we have time to 
cook and eat a good meal. 

Moreover, almost every social event we attend (weddings, parties, dinner with 
the family or friends, going to movies, etc) happens in the evening. That is 
why it makes sense to save a good portion of our calorie budget for the 
evening meal. Some people recommend the opposite, not to eat anything 
after 6 PM but this is a losing strategy right of the bat. How could we have a 
social life if we don’t eat in the evening?  

How to time your meals with IF

The main point of fasting is pushing your first meal later in the day. To do this 
you’ll only have to fast for 4-6 hours after waking up. During this time you’ll 
drink water and have one cup of black coffee.  
Coffee is great for blunting appetite so we use it strategically during the 
fasting hours. If you can, I recommend not drinking coffee right after you 
wake up but about one or two hours later. This will help you get to your first 
meal without feeling hungry at all. Also it helps if you drink it slowly over the 
course of 30-60 minutes.  
 
Template one: 
 
First meal 12-2 PM 
If you choose to have 3 medium sized meals every day (my personal favorite) 
then around lunch you’ll have your first meal. I recommend having a high 
protein, high fiber, low calorie meal. This will save carbs for dinner allowing 
you to enjoy a big, satisfying meal.  
You could eat 40-70g of protein in this first meal and a large serving of 
veggies.  
For example, if you’re a meat eater you could have: chicken breast (two pieces 
the size of a smartphone) and a large salad with tomatoes and cucumbers. Or 
one can of lean fish, two slices of whole wheat bread and some veggie. Or a 
large cup of low-fat cheese with berries and an apple.   
If you want to eat only plants you could have: a large salad with a can of 
beans, tomatoes, cucumbers, and some canned corn. Or scrambled fried tofu 
with onions, soy sauce, and a side of veggies. Or a large protein shake (pea & 
rice isolate is the best choice for protein powder) with two pieces of fruit.  
 
Second Small Meal or Snack 4-6 PM 
Around 4-6 PM you could have another meal like the first one or just a snack.  
If you eat animal products you could have an omelette made from 3 eggs and 
some low fat cheddar cheese with a side of veggies. Or you could have a 
sandwich with lean meat.  
If you eat mostly plants, you could have a veggie burger with a side of fried 
zucchini or sauteed mushrooms. Or you could have a bag of nuts or seeds and 
a piece of fruit. 
The point is to include about 30g of protein in this meal as well.  
 
Last Large Meal 8-9 PM  
In the evening you’ll have your large meal that will consist of 50-70g of 
protein, 70-80g of carbs and 20-30g of fat. This will be a really large meal 
and you’ll feel amazing after it.  
If you’re a meat eater you could have broiled chicken or pork (the size of two 
smartphones), a large serving of potatoes (about two closed fists), a bit of 
butter and a side of veggies. 
If you eat only plants you could have broiled tempeh, green lentils, and sweet 
potato wedges. Or you could have black bean or edamame pasta with broiled 
seitan.   
 
In ​my ShredSmart Program​ you can find other complete meal plans like these 
(with or without animal products).  
 
Template 2: 
Other people prefer to eat just a little during the day and have a very large 
meal at night. Greg from Kinobody is a good example for this.  
When cutting he usually breaks his fast with an apple, about 5-6 hours after 
waking up.  
As his first meal he has some cheese quesadillas or sometimes just a 
chocolate bar.  
Then a few hours later (around 6-7 PM) he’ll have a 1200-1300kcal meal that 
includes most of his daily protein and fat, some veggies and little carbs.   
As his last meal he’ll have the carbs: usually baked potatoes, fries, pop-chips, 
or frozen yogurt.  
If this sounds like a “diet” you’d enjoy, Greg has laid out the entire protocol in 
his ​Aggressive Fat Loss Course​. It’s not exactly ideal for health but it’s very 
enjoyable and in the short term it can help some people finally get lean.  
 
Another important consideration is that this meal structure works well only if 
you get your protein from animal products. High protein plant foods are very 
filling (think beans, lentils, mushrooms, etc) and you simply cannot eat 
enough food to get almost your entire daily protein in one meal.  
 
Adherence benefits of Intermittent Fasting
So, in short the reasons I think IF works great for cutting are: 

1. Better hunger control because of the fasting period 

2. It’s harder to overeat during the short eating window 
3. More satisfying meals  
4. Less time spent preparing and eating food  
5. Saves enough calories for the evening meal to allow eating out  
6. Eliminates the need for cheat-meals  

All these psychological factors combined with the right food choices will 
easily create the caloric deficit needed for fat loss.  

Alright, we’ve now covered the food choices and diet structure. These are the 
most important to get right in order to make this plan work.  

We will now cover a few more extra tips and strategies we can use to trick 
ourselves into eating below maintenance. At first glance they may seem 
unimportant but you’ll see they are truly not. 

Strategy #5 - Cook/Buy only as much food as

you intend to eat

“It’s easier to change your environment to work for you, than it is to use will 
power. “ - dr Brian Wansink 

I’ve recently read the book ​Mindless Eating​ by dr Brian Wansink and it made 
me realize how much we are influenced by our environment when deciding 
how much or what we are going to eat.  
Brian and his colleagues conducted over 100 studies looking at people’s 
eating habits. Their purpose was to discover what makes people overeat and 
what they can do to eat less without conscious thought.  

They found some amazing stuff!   

The discovery I thought was the most interesting is that people ​always​ eat 
more of any food if they have a larger quantity.  

They tested this in many ways and it was always true. For example during a 
movie the people who were given larger bags of popcorn always ate more 
than the group that was given smaller bags - even if nobody actually finished 
the popcorn. People were used to eating about half a bag so they didn’t pay 
attention to how much popcorn they ate, they only paid attention to how 
empty the bag was.  

They repeated the experiment with M&Ms and the people who had larger 
bags ate on average 60 more M&Ms than the other group. Again, nobody ate 
them all. 

They also tested this at a buffet and discovered that the calorie intake of each 
person increased linearly with the number of foods on the table. The higher 
the variety of food, the more we put on our plate because we want to taste 
them all.   

So what can we learn from this research? I believe there are two lessons here:  

1. Don’t cook more tasty food than you intend to eat.  

The reason for this is obvious: If you have more of it, you’ll probably serve 
yourself more than planned or you’ll eat a few extra bites afterwards. And 
even if you do resist it and eat only as much as you need, it will still create 
mental stress because you’ll constantly think about that food.  

This happened to me when making pizza. I said I was going to make a large 
pizza and only eat two slices that evening. Yeah right…I ended up convincing 
myself to eat 2 more because I’d take them from the following day’s calories. 
(Which I did but I still failed to stop at 2 slices)  

If you know you tend to go back for seconds or thirds when eating tasty food, 
then I’d recommend you only cook as much as you intend to eat.  

2. When eating snacks, buy only as much as you intend to eat (Don’t keep 
snacks inside the house) 

Research showed that people who regularly keep snacks in the kitchen weigh 
on average 5-10 pounds more than those who don’t. This is because the 
easier it is for us to get some tasty snacks, the more difficult it is to resist 
temptation.  

This was the reason companies developed ice-cream freezers that have no lid. 
People buy more because there‘s one less barrier to grabbing, buying, and 
eating ice cream, and one less barrier to keep us from taking the time to 
decide whether we really want the product or not. 

So, the harder it is to get a snack, the less likely we are to do it. You should 
not leave food out where you can easily take it because you will.  

I’ve noticed this myself even before reading Mindless Eating. I noticed I 
always ate too much ice cream if I bought a big container and put it in the 
fridge. So I started buying just one cone instead – the amount I want to eat.  

Strategy #6 - Eat from smaller plates

This is another cool tip from Mindless Eating.  

The same quantity of food looks different on two plates of different sizes. “​If 
you spoon four ounces (115g) of mashed potatoes onto a 12-inch (30cm) plate, it 
will look like a lot less than if you had spooned it onto an 8-inch (20cm) plate.”  
Now the interesting fact is that Brian and his team discovered the same 
quantity of food is more filling when it looks like more. ​“If you take a 
medium-size hamburger and serve it to a person on a saucer, they estimate it as 
having 18 percent more calories than if you serve it to them on a normal-size 
plate.”  

The feeling of satiety is also influenced by how many calories we think we’ve 
eaten. In another study two groups of people were served the same 300 kcal 
meal but one group was told it had 450 kcal and the other was told it had 
150 kcal. The people who thought they ate 450 calories reported a much 
higher feeling of satiety than the other group.   

After I read that I realized how easy it is to fool ourselves into thinking we’re 
eating more than we are. A few months ago I changed my dinner plates with 
smaller ones:  

Check out how different two similar size apples look on them. I must say it 
sure feels like I eat a lot more when I use the white plates instead of the old 
black ones.  
Strategy #7 - Eat slower

We all know that eating slowly reduces the amount of calories we eat and 
increases the feeling of satiety.  

But most of us don’t do it because it sucks to consciously restrain ourselves 

for eating big bites. There is one solution for this though: use smaller forks or 
spoons (or use chopsticks).  

This way you’ll be forced to eat slower and you’ll feel more satisfied at the 
end of the meal.  

You can also learn to chew your food more. Not only does this help digestion 
a lot but it can significantly improve satiety. You should make an effort to 
chew your food at least 20 times before swallowing.  

Fast food restaurants chains (like McDonald’s, KFC, Pizza Hut, etc.) know how 
much chewing influences our satiety and they purposely make their foods 
dissolve in your mouth as quickly as possible so you eat more. This is 
explained very well in the book The End of Overeating by David Kessler.  

Have you noticed how quickly the McDonalds burger bun melts in your mouth 
compared to regular bread? Or how quickly you can chew the chicken from 
KFC compared to the one you cook at home?  

That’s done on purpose. As a rule, fast food restaurants always use meat that 
has been frozen beforehand. The ice crystals pierce the meat cells and make 
it more tender. So when you come into their stores you can eat a burger in 
three minutes and decide to buy another one.  

 
 Advantages & Disadvantages 
of this Plan 
 

As any other cutting plan based on rules the disadvantage is that it’s not 
flexible. You can’t really eat anything you want as you would do by counting 
calories. You have to make sure you avoid high calorie foods most of the time 
and focus on moderation.   

Now the advantage is that this way of eating does not take a lot of time (you 
don’t have to weight or track anything) and you also don’t think about food 
very much. When you’re going through some busy times, this is a great plan 
to follow.  

If I were to choose which plan is best, cutting by following strict rules or 
cutting by counting calories, I’d say it depends.  

Beginners would without question get better results from weighing their food 
and counting their macros. But more advanced folks who’ve counted calories 
for a few months may be ready to advance to intuitive eating or eyeballing 
portions.  

They usually know what most foods are made of and can accurately 
approximate portions and quantities without weighing food.  

In my opinion most people should advance to intuitive eating at some point 

anyway. If we want fitness to become a part of our life, not our whole life, 
then we need to learn to give less attention to our diet and training and focus 
more on other areas. You can maintain an awesome physique with much less 
effort than some people think. 

 
 Examples of high-protein 
meals that don’t contain 
animal products 
In 2017 I’ve decided to make a video on what we can do to support the
transition to sustainable energy. And what I’ve learned while doing research
for that video completely changed my stance on eating animal products.

In my old video and articles I promoted eating lots of chicken breast, low-fat
cheese, eggs (mostly egg whites and throw away the yolk) because that’s what
everyone else in the industry was doing.

Besides, animal products are a superior source of protein compared to plants:

● animal protein has a better amino-acid profile for muscle growth

● it has a higher digestibility ratio
● animal products are low in fat and carbs which make them much better
suited for low calorie diets
● they are tasty and easy to cook
● they are much more convenient because you can find them anywhere

But then I learned how bad their production is for the environment, how
much energy we’re wasting when we make them, and how much the animals
suffer in industrial farms. I wrote a long chapter on this in ​Master of Macros​ ​if
you want to learn the details.

The simple message is this: The best thing we can do right now to reduce
suffering on this planet and support the transition to sustainable energy is to
reduce our intake of animal products.

For these reason I’ve personally almost eliminated animal products from my
diet (the process took me a bit more than a year). If you want to do your share
as well, all you have to do is have more meals that don’t include animal
products. Here are some ideas:

Bean burritos 
 

● Two 10” tortillas (2.5 oz / 70g each) = ~11g protein, ~72g carbs, ~11g fats, ~440
kcal
● 250g / 9 oz boiled beans (any kind) = ~22g protein, ~65g carbs, ~1.5g fat, ~360
kcal
● Onion, garlic, cilantro, peppers, cumin = ~3g protein, ~4g carbs, ~30 kcal
● One tablespoon olive oil = ~13g fat, ~120 kcal
● other veggies/grains you like such as tomatoes, corn, olives, salad, etc.

TOTAL: ~36g protein, ~26g fat, ~141g carbs, ~950 kcal

 
 
 
 
 
 
 
 Veggie burgers with baked potatoes 
 

 
 
● Two small buns or 4 slices of bread = ~10g protein, ~50g carbs, ~3g fat, ~270 kcal
● Two veggie burgers (you can find these in any large supermarket already made. The
ones I bought had these macros) = ~22g protein, ~12g carbs, ~26g fat, ~380 kcal
● 150g / 5 ounces baked potatoes = ~3g protein, ~32g carbs, ~1g fat, ~150 kcal
● Tomatoes, onions, pickles, ketchup = ~6g carbs, ~25 kcal
● Two slices of fake cheese made from plant oil (optional) = ~15g of fat, ~135 kcal
________________________________________________________________________________________________
TOTAL: ~35g protein, ~100g carbs, ~30g fat, ~825 kcal (without the cheese)

 
 
 
 
 
 
 
 
 
 
 Scrambled tofu with rice 
 

● 200g / 7 oz firm tofu = ~18g protein, ~5g carbs, ~8g fat, ~180 kcal
● one large onion = ~1g protein, ~12g carbs, ~50 kcal
● one tablespoon of oil = ~14g fat, ~120 kcal
● 200g canned peas = ~9g protein, ~25g carbs, ~140 kcal
● 100g / 4 oz boiled rice = ~3g protein, ~30g carbs, ~140 kcal
● soy sauce for taste
____________________________________________________________________
TOTAL: ~31g protein, ~72g carbs, ~22g fat, ~630 kcal

Instructions:
1. Crush the block of tofu with a fork until it looks like bread crumbs
2. Chop the onion into small pieces
3. Heat the oil in a pan then add the tofu and onion. Fry until golden-brown
4. Add the peas and rice
5. Add some soy sauce
 
 
 
 
 Broiled Tempeh, Green Lentils and Sweet Potato Wedges​ (​ ​recipe​) 
 

 
 
● 200g / 7 oz Broiled Tempeh = ~36g protein, ~18g carbs, ~21g fat, 380 kcal
● 150g / 5 oz Lentils weighed raw = ~38g protein, ~90g carbs, ~1.5g fat, 530 kcal
● 5 mushrooms = ~4g protein, ~4g carbs, ~25 kcal
● One tablespoon oil = ~13g fat, ~120 kcal
● Onion, garlic, and seasoning = ~5g carbs, ~20 kcal
● One medium sized sweet potato = ~2g protein, ~25g carbs, 100 kcal
_______________________________________________________________________
TOTAL: ~76g protein, ~35g fat, ~142g carbs, ~1200 kcal
 
 
 
 
 
 
 
 
 
 
 Your next Step 
First of all, thank you for reading until the end! I appreciate the time and
attention you’ve put into reading this guide. My hope is that you now better
understand what needs to be done to lose fat without counting calories.

If you’re willing to spend a few days researching and putting the information
together, you can create a great nutrition plan for yourself.

Transformation Fast Track 

For the people who want all the information structured in stages and an exact
training and nutrition plan to follow to achieve their goal, I highly recommend
these programs:

The ShredSmart Program​ ​shows you how to

build a lean and muscular physique without
making fitness your top priority.

If you are a busy professional or student, this is

the fitness program for you. Complete with
specific diet plans, training regimens for all
levels, and techniques for staying motivated on
your cut, ShredSmart is truly one of the most
complete workout programs on the market.

Click Here to Check it Out

  
The GREEK GOD Muscle Building Program
is a workout and nutrition plan geared towards
building muscle strategically while staying lean
for the aesthetic look of a Greek God.

This is actually the program I used to build my

physique in my first two years of training before
I transitioned to ShredSmart. 
Click Here to Check it Out 

The Bodyweight Mastery Program​ ​is

perfect for people who don’t have time to go to
the gym or prefer bodyweight training. It’s
designed to take you through 8-phases of
bodyweight-based workouts structured
around achieving the lean, muscular
Hollywood type physique.

  Click Here to Check it Out 

 
 Thank you ! 
 
For any questions, comments, suggestions, complaints, compliments, grammar or spelling 
corrections or any other form of feedback, you can find me at:  

email:​ generalinfo@thinkeatlift.com 

Facebook:​ www.facebook.com/thinkeatlift  

Blog:​ www.thinkeatlift.com  

   

​I wish you great success ! 

Radu Antoniu