SupraHuman

Stupidly Simple Eating For Dane Iovino

Remove decisions. Execute.

01

Non-Negotiables

The targets you hit every single day. Nothing else moves until these do.

Calories
2,000
Protein
150g / day
Repetition
Same B & L
02

Protein Per Meal Anchor This

Hit these ranges and the daily total takes care of itself.

Breakfast
35–45g
Lunch
45–55g
Dinner
45–55g

These ranges add up to your 150g daily target.

03

The 3-3-3 Plate

Three proteins, three veg, three starches. Pick one from each and the plate is built. Same structure every time, you just rotate what is in each slot.

3 Proteins
Chicken · Steak · Turkey
Swap in: fish, eggs, lean mince, prawns
3 Veg
Asparagus · Broccoli · Green beans
Swap in: peppers, spinach, a big salad
3 Starch
Rice · Potatoes · Corn
Swap in: sweet potato, pasta, a wrap
Add: Keep It Measured
A little fat and flavour: olive oil, avocado, cheese, nuts, sauce on the side.

→ Pick what you like. Keep the structure the same.

04

Daily Structure

Same shape every day. Only dinner really changes.

Breakfast

Same every day, pick one:

  • Eggs and toast
  • Greek yogurt and whey
  • Protein oats

Lunch

Repeat meal. A 3-3-3 plate:

  • Chicken, rice, broccoli
  • Turkey, potatoes, green beans

Dinner

Flexible. Another 3-3-3 plate.

The Plate Rule: Non-Negotiable
  1. Protein first
  2. Add the starch
  3. Add the veg
  4. Fats and sauce measured, on the side

Snack

Only if needed, hungry or behind on protein:

  • Greek yogurt
  • Protein shake
  • Fruit
No Scales? Build It By Hand
Palm of protein
Cupped hand of starch
Fist of veg
Thumb of fats
05

If You Go Off Plan

One meal does not break anything. Overcorrecting does.

  • Next meal: back to structure.
  • No restriction. No compensation. No extra cardio to make up for it.
  • On the road: build the same 3-3-3 plate off any menu. Grilled protein, a starch, a veg. It travels, so work trips are not an excuse to fall off.

Sample Days

The framework in action, not separate plans. Every food here comes straight off your 3-3-3 list.

Day 1

~2,000 kcal · ~150g protein
Breakfast · Egg Plate ~430 kcal · 38g protein
  • 2 whole eggs
  • 150g egg whites
  • 2 slices toast
  • Butter or hot sauce
Lunch · Chicken Rice Bowl ~600 kcal · 52g protein
  • 160g grilled chicken
  • 180g cooked rice
  • Broccoli
  • 5–10g olive oil or light sauce
Dinner · Steak and Potatoes ~660 kcal · 50g protein
  • 150g sirloin steak
  • 250g roasted potatoes
  • Green beans
  • BBQ sauce, light
Snack · If Needed ~210 kcal · 20g protein
  • 200g Greek yogurt
  • 1 apple

Day 2

~2,000 kcal · ~150g protein
Breakfast · Protein Oats ~450 kcal · 34g protein
  • 50g oats
  • 1 scoop whey
  • 100ml milk
  • Cinnamon, banana
Lunch · Turkey Potato Bowl ~560 kcal · 48g protein
  • 150g turkey mince
  • 250g potatoes
  • Asparagus
Dinner · Chicken and Corn Plate ~580 kcal · 52g protein
  • 160g chicken
  • Corn
  • Broccoli
  • Light cheese or sauce
Snack · If Needed ~290 kcal · 30g protein
  • Protein shake
  • Handful of almonds
SupraHuman Built for Dane Iovino · SupraHuman Coaching