Apr 4 • General discussion
The No-BS Chef’s Nutrition Blueprint for More Energy, Less Fat, and Stronger Shifts(Exactly how I do it—and what actually works for busy chefs.)
Let’s simplify it 👇
⚙️ Step 1: Find your baseline caloriesThis is what your body burns daily just being a chef.Simple estimate: your weight (kg) x 30 = maintenance calories/day.
Example: A 90kg chef → roughly 2700 kcal/day.
📉 Step 2: To lose fat?Subtract 500 calories/day. That’s it.Slow and steady wins—rapid drops kill your energy and muscle.
🍗 Step 3: Protein first, alwaysAim for ~2g protein per kg bodyweight (around 180g/day if you weigh 90kg).This keeps you strong, sharp, and satisfied—no more grabbing unhealthy snacks mid-service.
🥑 Step 4: Carbs & fats?Keep it simple: choose what fuels your shifts best.I recommend chefs start with around 50% carbs / 30% fats (20% protein is covered).
🥦 Step 5: Fibre is your best mateTarget ~30g/day. Fibre = steady energy, fewer crashes, better digestion.
⚡ Bonus Chef Tips:• Prep quick, high-protein snacks for busy shifts (boiled eggs, Greek yogurt, protein shakes)• Hydrate before you caffeinate• Eat lighter during shifts, save bigger meals for recovery time• Track weekly, not daily (stress less)
If you hate tracking, I've also got super-simple no-tracking methods that work—more on those soon.
Want to simplify your health journey, build energy, and actually feel good again?
👉 If you haven't yet, start your 14-Day Challenge in the Classroom—it’s the best place to kick things off.
Questions? Drop them below or DM me directly.
Let's make your next 3 months the healthiest yet 👊
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The No-BS Chef’s Nutrition Blueprint for More Energy, Less Fat, and Stronger Shifts(Exactly how I do it—and what actually works for busy chefs.)
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