The Best Nutrition Plan in The World

I receive a lot of questions about nutrition and fitness….

fitness and nutrition

So do you want to know what the best nutritional plan in the world is to supplement your bootcamp workouts???


There’s science that backs up what works and what doesn’t work, but the thing is…

  • 80% of foods you should be eating are 1 ingredient minimally proceed (chicken, rice, broccoli, etc)
  • 10% of foods – it depends
  • 10% of foods – whatever you want

So, let’s dig a little deeper

Everyone starts somewhere, has different issues, different emotional triggers, been on different diets…

Nutrition, unfortunately, has become something that is not enjoyable – when it should be enjoyable. Not something you are going to just follow for 12 weeks, but something you follow for life.

You shouldn’t be on a plan where you are hating what you are doing, and hating what you are eating – that sounds like a diet. DIETS ARE NOT A LONG TERM SOLUTION!

Question – How can you sustain that when you don’t love it?
Question – How do you sustain it when you feel it’s so overwhelming you want it to stop?

I don’t want you to be losing 20lbs in 12 weeks then be like… nice its done and go back to normal and gain some weight back…

Then the whole process is not a lifestyle change! We want this to be a lifestyle change and not just a point a to point b, lose a few pounds and default back to your regular habits.

This is the rollercoaster that so many people decide to get on. The YO-YO dieting…

It’s not just about what we eat but who we are when we eat that food. If you are eating some foods and are stressed out because you don’t like them, then that’s not good – you are neurologically ingraining this response into your brain, making healthy food unenjoyable for you. That’s a recipe for disaster and at the first hint of struggle, you will go towards what makes you feel better, the food that makes you feel better.

Those who are successful at nutrition, and creating a positive lifestyle change, are those that have ingrained in their brain that healthy food makes them feel good.

We want to believe in what we are doing and enjoy what we eat!

So moving forward…

  • 80% of food should be healthy food that you like!

So what you do you like out of healthy proteins, carbs, vegetables, fats?

  • 10% is going to be the healthy foods that you are lacking, you may not love them, but you need them – the micronutrients you are lacking like iron, vitamin d. These are the healthy foods you don’t love, but should be eating to fill that void in your diet, seriously, just 10%.
  • the other 10% is whatever you want – pizza , burgers, etc

You will be perfectly fine doing this. You can even break it down as follows.

4 meals/day x 7 days/week = 28 meals/week (Note: it is up to you how many meals you eat per day – you will eat between 3 and 6 meals per day based on your habits and schedule. For simplicity sake, I count snacks and meals as meals).

10% of that is 3 meals/week of food you don’t like that is really healthy for you.

10% of that is 3 meals/week of food you like that is not healthy for you.

The remaining 80% is 1 ingredient healthy foods you love to eat!

The 90 – 10 rule.

If you eat great 90% of the time, you will get amazing results.

Now let’s look at a continuum and implementing this into your life.

We have a straight line with 2 points on it.


The far left is a true beginner with terrible nutrition habits.
The far right is someone who does 90 – 10 perfectly. Yes, that’s right you don’t have to be perfect 100% of the time. Just perfect at 90-10.

With this process of ingraining a love for great healthy food, you shouldn’t be hating what you are doing, but you are making incremental changes that don’t stress you out and that slowly get integrated into a healthier lifestyle.

As we start this journey, in week 1, we make 1 change that we can easily do.

And over time, slowly implement small changes that move us along the continuum from point a to point b.


When implementing a new habit ask yourself on a scale of 1-10 how confident are you that you can do this habit 90% of the time.

If you say 8-10 then that habit will be the focus for the next few weeks until it becomes a habit.

This is such an important question to ask yourself because one of the most important things with success is that you believe in it and believe in yourself. Believe that you can do something, do it, make the habit a habit and ingrain it positively in your brain, get confident about your success, and move on to the next attainable habit.

The saying it’s not about the outcome but the journey will never ring more true when it comes to healthy habits and nutrition. It’s about who you become as you implement these changes into your lifestyle, you take on more steps, build more confidence.


This way each individual, with our different experiences , can create change at a pace they are comfortable with.

Committed to your success,
Josh Saunders
The Bootcamp Effect