The High Performance Journal Written By Dan Go - May 19th, 2026

The fittest and leanest people I know are not chasing variety.

And when I got down to 12% body fat, I was eating roughly the same three meals almost every day, but it wasn’t because I lacked imagination.

Nutrition needs a system, and systems move the needle when you don't have motivation.

So in today's newsletter, I want to share with you 3 meals I ate almost every day to get my body to 12% body fat.

But before doing that, I have to answer the question: Is it healthy to eat similar meals every day?

Is it healthy to eat similar meals every day?

A ​2026 study tracked people trying to lose weight​ and measured the variety in their diets. Those who stuck to a smaller set of foods they ate repeatedly lost about 37% more weight than those who kept their diets more varied.

Also, when you observe the longest-living people on the planet, in places like Okinawa and Sardinia, you notice they mostly eat the same foods day after day. Same thing with the fittest people on the planet.

Variety isn’t always the enemy. Eating a variety of vegetables and fruits, along with whole foods, tends to help. But if it shows up in snacks and hyper-processed foods, it works against you.

The answer isn’t to eat the same 3 things forever. It's to find a rotation of meals you can rely on, especially when things get busy.

So yes. Done right, eating similar meals every day is not just healthy. It's one of the most reliable things you can do.

Here's what mine looked like....

Meal 1: Breakfast Glop

This one looks horrible but tastes delicious.

• 300 grams of low-fat Greek Yogurt
• 1 Scoop whey protein powder
• 1 tablespoon of psyllium husk
• 100 grams of frozen fruit

Mix all of this in a bowl the night before, then put it in your fridge overnight. The frozen fruit thaws, and once you wake up in the morning, you have a powerhouse of a breakfast to start your day.

The Greek yogurt contains active cultures to promote gut health. Add in the protein powder, and it puts me at 50 grams of protein to start the day. The psyllium husk is a soluble fiber, keeping me full for hours, and feeds my gut bacteria. The frozen fruit adds taste, fiber, and micronutrients.

It takes less than 3 minutes to make, and something I've found is starting your day with a gut-friendly, high-protein + fiber, and micronutrients keeps me full for hours.

Meal 2: The Flexible Meal

Now this one will be slightly controversial, but it needs to be said. I call this my flexible meal because when I'm in work mode, I prefer to grab and go when it comes to my lunch.

This meal has 2 versions, depending on what I had on my schedule that day.

Version 1: On workout days, 3 days a week, it was almost embarrassingly simple: 2 tablespoons of psyllium husk in 20 oz of water, and 3 bags of protein chips. This gives me 60 grams of protein along with 10 grams of fiber. I take the psyllium husk at least 30-60 min before the chips to slow digestion.

Version 2: Meal prepped for me by a local company containing meat, veggies, and carbs.

When it comes to lunch, I can't bother thinking about what I'm eating. I need something quick that's already prepared and ready to eat.

For our clients who eat out for lunch often, we highly recommend finding some form of meal prep. It's healthier and usually macro-friendly if you find the right service.

Meal 3: The Family Anchor aka. Dinner

• 300+ grams of a moderate to lean meat source (striploin, salmon, chicken, or lean ground beef)
• 100-200 grams of a cruciferous vegetable (broccoli, cauliflower, green beans)
• 100-200 grams of a single ingredient carb source (potato, sweet potato, rice, or legumes)

At dinner, I'm usually the one cooking for the family. It is time-consuming, I love the ritual of it, and also the fact that I get to control what goes onto my kids' plates.

I make it easier by using an air fryer. Cooking meats in my air fryer is easy, and you can get quite inventive with it. Just the other day, I cooked homemade chicken katsu for my family, and they loved it.

If I want to make this meal heftier, I'll add a pack of konjack noodles. They're almost calorie-free and contain a fiber called glucomannan that helps fill up your stomach. When you're in a deficit, volume helps a ton.

The Hidden Tax Of Needing Variety

It has been said that we make around 200 food decisions every day.

And something I realized from working with entrepreneurs for the past 10 years is that those decisions are a tax.

Willpower is depreciating resource, and it runs out as the day goes on.

The varied diet doesn't fail because it's wrong, but it's reliant on you to make good decisions for your health on your worst, busiest, most tired days.

By removing these decisions, you're not relying on discipline but creating a system. When discipline fails (and it will), systems are what's left.

Btw, I’m not saying you should be a robot and eat the same meals every day with no variety.

I do believe in sitting down with friends and enjoying dinners and barbecues, and that's why this works.

By locking down the meals you can control, you can actually have more variety with the people you love.

Find Your Meals

My challenge to you after reading this is to find at least 1 meal you can anchor your day around. Have that meal achieve the basics of being calorie-friendly, protein+fiber-rich, and micronutrient-friendly.

Run that meal for at least 7 days, then stack on another if you're feeling up for it.

The diet that gets you lean isn't the most exciting one. It's the one you barely have to think about.

Onward and upward. 🚀

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.