Optimal Nutrition for Staying Shredded Year-Round: A Full Day of Eating Plan

Health fiction, health, Pinterest, short story iNthacity Network July 1, 2025 1 Comments

Ever wondered how fitness gurus like Doctor Mike Diamonds stay lean year-round without sacrificing their love for food? In his latest video, Mike takes us through a full day of eating that’s not only realistic but also sustainable. Spoiler alert: it’s not about starving yourself or eating bland chicken every day. It’s about smart choices, meal prepping, and enjoying what you eat. Let’s dive into his approach and see how you can apply it to your own life.

Meal 1: The Power of Protein and Carbs

Mike kicks off his day with a simple yet effective meal: Cheerios or oats, two scoops of Isopept Whey Protein, 500 milliliters of milk, and a small apple. This meal packs a punch with 50 grams of protein and 75 grams of carbs. If you’re practicing intermittent fasting like Mike, this meal is perfect for breaking your fast around 2 p.m. The key here is balance—protein for muscle repair and carbs for energy.

Mike’s tip: “If you want to try Isopept, it tastes amazing. Use discount code DIAMOND to support me.”

Meal 2: The Burger That Won’t Break Your Diet

Next up, Mike indulges in a burger with sweet potato fries. But before you think this is a cheat meal, think again. This burger is made with lean beef and clocks in at just 350 calories—compared to a Big Mac’s 550 calories. The sweet potato fries are oven-baked, not deep-fried, making them a healthier alternative. Mike’s philosophy? “Make variations of food that you love. Sustainability is key.”

Meal prepping is another game-changer. Mike spends two to three hours preparing his meals for the week, ensuring he always has healthy options on hand. “Spice your meals really well,” he advises. “This makes your diet more sustainable. You don’t want to be eating bland chicken.”

Meal 3: The High-Volume Finale

Mike’s final meal is all about volume. He starts with 500 grams of roasted mixed vegetables, packed with micronutrients and fiber. He then adds 150 grams of the beef he barbecued earlier. To satisfy his sweet tooth, he finishes with watermelon—low in calories but incredibly satiating. “It’s my way to cheat the sweet tooth,” he says.

This meal ensures Mike goes to bed feeling full, even as he prepares to fast again. It’s a smart strategy for anyone looking to stay lean without feeling deprived.

The Bigger Picture: Sustainability and Enjoyment

Mike’s approach to eating is all about sustainability. “You don’t want to feel like you’re on a diet,” he says. “You want to feel like this is food you want to eat the rest of your life.” This mindset is crucial for long-term success. It’s not about quick fixes or extreme measures—it’s about making smart, enjoyable choices that you can stick with.

As the Mayo Clinic puts it, “A healthy diet is one that helps maintain or improve overall health. It provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.” Mike’s full day of eating is a perfect example of this principle in action.

Your Turn: Rethink Your Eating Habits

So, what can you take away from Mike’s approach? First, meal prepping is a lifesaver. Spend a few hours on the weekend preparing your meals, and you’ll set yourself up for success. Second, don’t be afraid to spice things up. Flavor is your friend, not your enemy. Finally, focus on high-volume, nutrient-dense foods that keep you full and satisfied.

Here’s a quick recap of Mike’s full day of eating:

Meal 1: Cheerios or oats, Isopept Whey Protein, milk, and an apple.
Meal 2: Lean beef burger with oven-baked sweet potato fries.
Meal 3: Roasted mixed vegetables, barbecued beef, and watermelon.

Ready to give it a try? Start by incorporating one of these meals into your day and see how it feels. Remember, it’s not about perfection—it’s about progress.

Join the iNthacity Community

What’s your take on Mike’s approach to staying lean? Do you have any tips or tricks of your own? Share your thoughts in the comments below and become part of the iNthacity community—the “Shining City on the Web.” Like, share, and participate in the debate. Let’s build a community of like-minded individuals who are passionate about health, fitness, and living their best lives.