What I Eat in a Day to Stay Lean at 37 (Without Counting Every Calorie)
By Malik Jordan
One of my go-to meals: chicken, broccoli, and rice — simple, high-protein, and easy to repeat.
A Simple, No-Stress Way of Eating That Actually Keeps Me Lean
I’ll be straight with you — I’m not the guy weighing chicken on a food scale at 10 p.m.
I’m 37, I work full time, I get tired, and I like food that tastes good. I needed a way of eating that kept me lean without turning meals into math equations.
What finally worked was something embarrassingly simple:
👉 Eat real food.
👉 Put protein first.
👉 Keep blood sugar steady.
Not “perfect.”
Not “clean.”
Just… doable. Every day.
Here’s exactly what I eat in a day now — the rhythm that keeps my energy up, my stomach calm, and my body in shape with almost no effort.
🍳 Breakfast (7:00–8:00 AM) — Protein First, Carbs That Don’t Crash Me
I used to skip breakfast or grab something sugary and wonder why I felt half-asleep by 10 a.m. Now I start with protein and slow carbs that don’t smack my energy off a cliff.
My go-to breakfast:
3–4 eggs (scrambled or over easy)
A cup of berries (blueberries or raspberries)
1 slice of sourdough or a small bowl of oatmeal
Black coffee or coffee with almond milk
Why it works:
Protein + fiber first thing keeps my blood sugar stable and kills the “snack cravings” that used to hit mid-morning.
🥩 Lunch (12:00 PM) — Simple, Heavy on Protein, Easy to Pack
I don’t complicate lunch. I rotate the same 3 meals and they always work.
Lunch rotation:
Option 1: The High-Protein Plate
Grilled chicken or lean beef
A big pile of veggies (broccoli, spinach, peppers)
A small starch (rice, potatoes)
Option 2: The 10-Minute Stir-Fry
Ground turkey or beef
Frozen vegetables
Coconut aminos or low-sugar sauce
Over rice or cauliflower rice
Option 3: The “I Don’t Have Time” Bowl
Rotisserie chicken
Pre-washed salad mix
Olive oil + lemon
Pumpkin seeds for extra protein/minerals
Why it works:
No rules. No tracking. Just a balanced meal that keeps me full for hours.
🍏 Afternoon — The Anti-Crash Snack
Before, this was where I crashed the hardest — sugar cravings, tired, brain fog.
Now I keep it stupid simple:
My everyday snack:
A piece of fruit (apple, orange, or berries)
A protein add-on: beef jerky or a protein shake
This combo keeps my energy level instead of spiking/crashing.
🍽️ Dinner (6:00–7:30 PM) — Big Protein + Big Veg
I treat dinner like recovery fuel. Nothing fancy, just solid, whole foods.
My typical dinner:
Salmon, lean beef, or chicken thighs
Roasted veggies (carrots, broccoli, zucchini)
A side of potatoes or rice if I trained that day
My lazy night go-to:
Air-fried chicken thighs
Microwave rice
Bagged veggies sautéed in olive oil
Takes 15 minutes and tastes better than it should.
🍫 Nighttime — What I Eat When I Want Something Sweet
I’m not trying to be the guy who “never eats dessert.”
I just choose stuff that doesn’t wreck my next morning.
My usual:
2 pieces of dark chocolate
Or a protein yogurt with berries
Or a hot tea that kills the craving
Does the job without undoing the whole day.
💡 The Basic Rules I Follow (So I Don’t Have to Count Calories)
These are the only “rules” I stick to:
Protein every meal. Makes everything else easier.
Eat carbs that give energy, not crashes. Oatmeal, fruit, potatoes, rice.
No starving myself. That always backfires.
Real food > perfect food. I keep it 80/20.
If I’m tired or stressed, I eat simpler — not more. No binges, no guilt.
That’s it.
And honestly? It works way better than the years I spent overthinking everything.
🔥 Final Thoughts — Staying Lean at 37 Doesn’t Require a Spreadsheet
My body stays lean now because I found a rhythm, not a punishment.
I don’t count calories.
I don’t chase perfection.
I just eat in a way my body actually likes.
If you’re 30+ and feeling like your metabolism is slowing down — it’s not too late.
Eat simpler. Eat in a rhythm. Put protein first. Be consistent, not perfect.
Your body will respond.
-Malik Jordan
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By Malik Jordan