No Macros Were Harmed in the Making of this Post.

“Vegetarians are healthier and live longer.” — Me (with dreadlocks), circa 2005

“Have you heard about the toxins in vegetables? We need to eat more organ meat like cavemen.” — also Me (Paleo & CrossFitting), circa 2010

I’ve been diet-obsessed since my teens, so you could say I’ve tried a few approaches over the decades.

Paleo.
Vegetarian. (4 years!)
Carnivore.
The Zone.
Body for Life.
Keto.
Intermittent fasting.
Even the Suzanne Somers diet. Somersizing 😂 (child of the ’90s over here.)

The “right” way to eat seems to change every few days. Nutrition science is still young, and we’re all doing our best to make sense of it in real time.

Today, I don’t label how I eat. I don’t fit neatly into any camp, and I’m not interested in joining one. (BTW, one of my favourite recipes is at the bottom of this email.)

That said, though it’s not a “diet,” I keep coming back to, and find it hard to improve upon, the simple CrossFit nutrition prescription:

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

That’s it. It sounds simple. But simple doesn’t mean easy.

Here are seven tips that help this approach fit my lifestyle and values:

1. The foods are listed in order of priority and quantity. I prioritize nutrient-dense animal protein at every meal. I’m not talking about quinoa, lentils, or nuts here, but eggs do count (they’re eggxcellent). This keeps me full and far less tempted by empty calories.
   
2. Adjust carbohydrates to match activity and sleep. Once protein is covered, I vary more carb-heavy foods based on how much, or how hard, I’m moving that day, and I usually eat them after training. More activity = more carbs. No activity = very little carbs. Some people also find it helpful to push carbs later in the day to support sleep.
   
3. Dairy: might be great. If you tolerate it like I do, dairy can be a great addition. Fermented options tend to work best—yogurt, cheese, etc.
   
4. Avoid drinking calories. Stick to water, black coffee, or tea (a little cream is fine if you tolerate dairy). My exception: after training, I sometimes have a high-protein, low-carb smoothie with whey protein, yogurt, berries, and nut butter. If you drink alcohol, avoid sweetened drinks and use it to celebrate, not medicate. Kevin Rose’s 2–2–2 rule is a helpful guardrail: no more than two drinks, never two days in a row, and only two days per week.
   
5. Cook your own food. Limit ultra-processed foods and meals from low-quality restaurant kitchens. I mostly cook but I keep it very simple.
   
6. Dessert should stay special. I’m not afraid of dessert. Small portions can elevate a truly special occasion. Important reminder: not every occasion is a special occasion.
   
7. It has to taste good. Use seasoning. Be cautious with sauces. If you lean sweet or salty, you may need to recalibrate your taste buds to enjoy more natural flavors.

When it comes to portion size (how much to eat) I have some good news. If you follow this approach and have the Movement Mandates woven into your lifestyle, you don’t need to obsess over it. Eat when you’re hungry. Stop when you’re satisfied. It’s a way of eating that’s surprisingly freeing (and delicious).

Zooming out for a moment: when I talk about “diet,” I mean a way of eating that’s sustainable long-term. I’m hesitant to recommend most diets because they aren’t. Extreme restrictions can usually only be maintained short-term and often lead to a yo-yo effect.

That said, they can have their place for a season – fun to experiment with, or exactly what you need in January if you’re coming off a standard Western diet and want a strict reset (or have a photo shoot or beach vacation coming up).

I also believe in rhythm. Humans have always lived with cycles of feasting and fasting. Diet sprints and fasts can be useful—but only when they sit on top of a solid, nourishing framework you can actually sustain.

Here’s an important disclaimer (and if this doesn’t resonate, you may be in the wrong place):

Diet is not just about body composition.

Food is social. Food is psychological. Food is spiritual. Food is comforting.

Yes, our culture has taken some of this too far…but let’s not throw the baby out with the bathwater.

To “break bread” with others, you actually have to eat bread. Even when you’re keto, or it doesn’t fit your macros. The shared experience matters.

My approach to diet is about a flourishing life, not just visible abs. The health of our relationships and communities is deeply connected to personal well-being.

Here’s what I’ve noticed over time: most diets can work. The real challenge is how hard they are to do well. Weighing. Measuring. Tracking. Rules on rules. All useful tools at times, but not something I wanted to live with forever.

Where I landed is… refreshingly boring.

And yet it continues to surprise me with how effective it is: for performance, body composition, and most importantly, a flourishing life lived in community.

With you in it,
Amanda

If you’re in the Edmonton area and want a coach in your corner, you can reach out to work with me ​here​.

P.S. This framework works well for most people seeking overall health, but your unique situation may require a more specific or structured approach. Reach out, I’m happy to chat.

 P.P.S. Stay tuned for Part 2: practical tips on cooking, meal planning, and making this work in real life. Here is one of my favourite recipes for you to try. Hot tip: the leftovers are just as good so make double.