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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The One Thing That Makes This Eating Style Stick
One thing that quietly makes this whole routine work is having meals already done — without turning my kitchen into a science lab.
I use simple glass meal prep containers so lunch is grab-and-go and dinner is halfway handled before the day even starts.
No tracking.
No weighing.
Just real food, already made, sitting there when I’m tired and hungry.
When eating well is the easiest option, staying lean stops feeling like effort and starts feeling automatic.
By Malik Jordan