Eat the Weight Off Foundation Program

Six short lessons on how I actually eat. I went from 340 pounds to 198 without starving, and this is the order I did it in — protein first, half your plate vegetables, cut back on sugar and carbs, healthy fats.

Each lesson is a short read with one thing to do that week. Not a meal plan to follow perfectly. A way of eating that survives a long day at work.

What's inside:

1. Start here — the four principles, and why the order matters
2. Protein first — what it looks like on a plate, including on a GLP-1
3. Half your plate vegetables — the easiest swap, without giving up how you cook
4. Cutting back on sugar and carbs — without feeling deprived
5. Healthy fats — why fat is not the enemy
6. Making it hold — what to do on the hard days

Lesson one comes with The Plate Guide, a one-page PDF you can print and put on the fridge.

Take it at your own pace. One principle held beats four abandoned.