Nutrition Basics - Glow Up

You've probably been eating like garbage. Or not eating at all. Or oscillating wildly between the two.

Heartbreak destroys appetite for some people and triggers stress-eating for others. Either way, you're likely running on caffeine, takeout, and survival mode.

Nutrition isn't about perfection. It's not about keto or intermittent fasting or tracking macros down to the gram (unless you want to). It's about eating in a way that supports your goals—muscle, energy, mood, focus—instead of just numbing the pain.

If you're lifting weights, walking 10,000 steps, and trying to rebuild your life, you need fuel. Here's how to do it without overthinking it.

The Only Three Rules That Matter

1. Eat Enough Protein

Protein is the foundation. It builds muscle, keeps you full, stabilizes blood sugar, and supports recovery.

Target: 0.8–1g per pound of body weight per day.

If you weigh 150 lbs → 120–150g protein
If you weigh 180 lbs → 144–180g protein
If you weigh 200 lbs → 160–200g protein

High-protein foods:

Meat: Chicken breast, ground turkey, lean beef, pork
Fish: Salmon, tuna, cod, shrimp
Eggs: Whole eggs (6g protein each)
Dairy: Greek yogurt (15–20g per cup), cottage cheese, protein shakes
Plant-based: Tofu, tempeh, lentils, chickpeas, edamame

Practical tip: Aim for 30–40g protein per meal (breakfast, lunch, dinner). That's roughly the size of your palm.

2. Don't Under-Eat

If you're lifting weights and walking 10,000 steps, you're burning energy. If you're chronically under-eating, your body will:

Lose muscle (not just fat)
Tank your energy and mood
Slow your metabolism
Make workouts feel impossible

You need to eat enough to support your activity level. If you're always tired, irritable, and not seeing progress, you're probably not eating enough—not eating too much.

Rough baseline for active adults:

Women: 1,800–2,200 calories/day
Men: 2,200–2,800 calories/day

(More if you're very active or trying to build muscle. Less if you're sedentary or trying to lose fat.)

3. Prioritize Whole Foods

You don't have to eat "clean" 100% of the time. But the foundation should be whole, minimally processed foods:

Proteins: Meat, fish, eggs, dairy
Carbs: Rice, potatoes, oats, bread, pasta, fruit
Fats: Olive oil, avocado, nuts, butter
Vegetables: Whatever you'll actually eat (aim for 2–3 servings/day)

80/20 rule: If 80% of your diet is whole foods, the other 20% can be pizza, ice cream, or whatever you want. Perfection isn't the goal. Consistency is.

Eating Out: It's Fine, Just Be Strategic

You don't have to meal prep every meal or avoid restaurants. You just need to make decent choices.

Restaurants That Work

Chipotle / Cava / Sweetgreen: Build-your-own bowls with protein, rice, veggies
Steakhouses: Steak + potato + vegetables
Sushi: Salmon, tuna, edamame (watch the fried rolls and excessive rice)
Mediterranean / Middle Eastern: Grilled chicken/lamb, rice, hummus, salad
Diners: Eggs, bacon, toast, hash browns (breakfast is easy to hit protein)

What to Avoid (or Limit)

Fried food as your default (occasional is fine, but not daily)
Giant portions of pasta or bread (carbs are fine, but massive plates of pasta with no protein won't fuel your goals)
Liquid calories (soda, juice, sugary coffee drinks—empty calories that don't fill you up)

Simple rule: Order a protein, a carb, and a vegetable. Drink water. You'll be fine.

Alcohol: Know the Tradeoffs

Drinking after a breakup is common. Some people numb the pain. Some people "celebrate" moving on. Some people just need to feel normal at a social event.

Here's the truth: Alcohol isn't going to ruin your progress if you're smart about it. But it will slow it down.

How Alcohol Impacts Your Goals

Empty calories: 7 calories per gram (almost as much as fat, with zero nutritional value)
Disrupts sleep: Even if you fall asleep fast, your sleep quality tanks
Impairs recovery: Your body prioritizes metabolizing alcohol over building muscle
Increases appetite: Drunk eating is real (and rarely involves grilled chicken and broccoli)
Lowers inhibitions: Makes bad decisions easier (texting your ex, skipping the gym, eating garbage)

If You're Going to Drink

Limit frequency: 1–2 times per week max if you're serious about fitness goals
Choose lower-calorie options: Vodka soda, light beer, dry wine (not sugary cocktails or IPAs)
Eat protein before and after: Slows absorption, stabilizes blood sugar, reduces hangover
Drink water between drinks: 1:1 ratio (one glass of water per drink)
Plan for the next day: Hangover workouts suck, but skipping entirely is worse

Honest assessment: If you're drinking 4+ times per week, your progress will be minimal. If you can't go a week without drinking, that's a different conversation (and maybe worth talking to someone about).

Meal Structure: Keep It Simple

You don't need to cook elaborate meals. You need a system that works.

Breakfast Options (High Protein)

3–4 eggs + toast + avocado
Greek yogurt (full-fat) + berries + granola
Protein shake (whey or plant-based, 25–30g protein)
Oatmeal + protein powder stirred in + peanut butter

Lunch / Dinner Template

1 palm-sized protein + 1 fist-sized carb + 1 fist-sized vegetable + 1 thumb-sized fat

Examples:

Grilled chicken + rice + broccoli + olive oil
Ground beef + sweet potato + spinach + avocado
Salmon + quinoa + asparagus + butter
Stir-fry: shrimp + noodles + mixed veggies + sesame oil

Batch cook on Sunday. Make 3–4 servings of each component. Mix and match through the week.

Snacks (If Needed)

Protein bar (20g+ protein, not a candy bar disguised as health food)
Beef jerky
Hard-boiled eggs
Cottage cheese + fruit
Protein shake

Supplements: What's Worth It

You don't need 15 bottles of pills. Most supplements are overpriced and under-effective.

Worth it:

Protein powder (whey or plant-based) — convenient way to hit protein goals
Creatine (5g per day) — most researched supplement, improves strength and recovery
Vitamin D (if you live somewhere with limited sun) — supports mood and immunity
Fish oil (if you don't eat fish regularly) — supports heart health and inflammation

Not necessary but fine:

Pre-workout (if you need caffeine and focus, but coffee works too)
BCAAs (unnecessary if you're eating enough protein)
Multivitamin (insurance policy, not a game-changer)

Skip:

Fat burners (caffeine in a $60 bottle)
Testosterone boosters (unless prescribed by a doctor, these don't work)
Detox teas / cleanses (your liver and kidneys already detox you)

Hydration: Drink More Water

You're probably dehydrated. Most people are.

Target: Half your body weight in ounces per day.

150 lbs → 75 oz (about 9 cups)
180 lbs → 90 oz (about 11 cups)
200 lbs → 100 oz (about 12 cups)

Signs you're dehydrated:

Headaches
Fatigue
Dark yellow urine
Feeling hungry when you just ate (often thirst disguised as hunger)

Keep a water bottle with you. Drink a glass first thing in the morning. Drink one before each meal. It's boring, but it works.

What This Is and What It Isn't

What this is:

A practical, sustainable framework for eating to support your goals
Focused on protein, whole foods, and consistency
Flexible enough to include eating out and occasional indulgence

What this isn't:

A restrictive diet (no food is off-limits)
A promise of rapid fat loss (real change takes months)
Medical or clinical nutrition advice (consult a professional for specific health concerns)

Start This Week

Week 1 Action Steps:

Calculate your protein target (body weight × 0.8–1g)
Track what you're currently eating for 3 days (use MyFitnessPal or just a notes app—awareness is the first step)
Batch cook one protein, one carb, one vegetable (enough for 3–4 meals)
Buy a water bottle and drink 80+ oz per day

You're not overhauling your entire diet overnight. You're building a foundation that supports the life you're rebuilding.

One consistent meal at a time.

Next Steps:

Fitness Basics — Build muscle and strength
Style Basics — Look as good as you feel
Back to Glow Up Hub — Explore all rebuild pillars

Nutrition: Fuel Yourself Like You Matter