Eating healthy is not complicated. It doesn’t have to be difficult.

Many of us overcomplicate it and make it MUCH harder than it needs to be. This makes it easier to get frustrated, throw up your hands and say “fuck it!”, and go back to eating Applebee’s fried pooptaters.

So today, we’re going to break down Healthy Eating Math, in the simplest way possible.

There are seven (7) days in a week. Let’s say you eat three (3) meals per day (yes I know, sometimes we snack and some days we eat 4 meals but other days we only have 2, whatever, I’m keeping the math easy).

7×3 = 21. 21 meals per week.

You have 21 chances to eat healthy.

We are going to grade food as if it were a class in school. Except here, there is no “U” – we still give F for fail. Fitness is tough, but it’s also fair.

Eating grade “F”

To “earn” (can we call it that?) an “F”, you must get… well, anything below 60%.

13/21 = 60%. So getting an F means that 12 or fewer of your weekly meals are clean, wholesome meals.

There is nothing that I, any trainer or any supplement can do for you at this time. If you are eating at an “F” level, you must decide whether or not your health is important to you. We can give you all the information in the world, but we can’t force you to use it. No one can change your priorities except you.

That is not to say that all hope is lost. I’ve seen many people make the switch from eating at level F to levels C, B and even A. But it’s a change YOU have to make for yourself.

Eating grade “D”

To earn a “D” you must score between 60% and 69%.

13/21 = 60%.

If you have 21 meals per week, that means at least 13 meals should be clean, healthy foods. You get, at most, eight cheat meals per week.

This is the point where, at the parent-teacher conference, we have serious discussions about their intentions, their future, wasting their talents, tears are shed, and someone goes to bed without dinner.

Eating grade “C”

To earn a “C”, you must score between 70% and 79%.

15/21 = 70%.

If you have 21 meals per week, that means 15 meals should be clean, healthy meals. You get, at most, six cheat meals per week.

If your mindset is “I eat healthy all week, I can take Saturday and Sunday off,” this is where it’s at. You are eating at a C level.

You “pass,” but if you’re looking to achieve greatness, you’ll need to do better.

Eating grade “B”

To earn a “B”, you must score between 80% and 89%.

17/21 = 80%.

If you have 21 meals per week, that means 17 meals should be clean, healthy meals. You get, at most, four cheat meals per week.

There’s nothing wrong with scoring at a “B” level, as long as it’s consistent with your goals.

I have consistently gotten a “B” lately and will likely continue to do so. I feel good at my current 12% body fat, my social life is satisfying, and I am happy with the food I eat. This isn’t the best I’ve seen, but I’m not worried about walking at 6% body fat right now.

Eating grade “A”

This is where the elite differs.

To earn an “A” on your diet report card, you must score 90% or higher.

19/21 = 90%.

If you have 21 meals per week, that means 19 meals should be clean, healthy meals. You get, at most, two cheat meals per week.

Remember, this is the minimum for an A. If you’re looking for elite body condition (less than 7% body fat for men or equivalent for women), it should be 95% or even 100% depending on your goals and other factors.

to wrap

Losing weight and looking great is 90% dependent on what you eat. Remember classic quotes like “Abs are made in the kitchen,” “You can’t beat a bad diet,” and “Stop eating like crap” (OK, that last one isn’t a classic, I’m just saying it’s a lot).