by Dana Cavalea March 06, 2018


Hey Team!

So when I travel and meet new people, the one question they always ask is...

What should I eat to lose weight?

That is usually followed by a host of others.. but for the purposes of this blog.. let's keep it simple and get back to the reason WHY we eat.

Most people view eating as a social event, or one of the 3 pillars (times) during the day they get to take a break.. 

But, the reality is, eating is meant to FUEL the body, providing calories (which are units of energy) to You, so you can perform and sustain work. 

Eating = Fuel.

Similar to a car.

GAS= Fuel.

Unfortunately, in America eating has turned more into an EVENT..totally eliminating the thought of caloric intake, and rather focusing more on the feelings we get from food... 

Most people are emotional eaters. Example: When I go to such and such restaurant... I always eat..... (fill in the blank)..

That "habit" over-rides all things..

The reality is, if you want to lose weight, you must lower the calories and up is that simple..

I have some clients that say they want to lose weight, but can't change their habits.. then they wonder why the "plan" doesn't work... 

The reality is "THEY" ARE NOT WORKING...

With that said.. I do want to show you a simple menu, that shows you eating 6 times per day..which means you are not starving.. but you are taking in healthy nutrient dense foods that are low calorie and high nutrient.

Simple is the key. For those who can't view the image above, I will write the menu below.

Breakfast = Fruit +Eggs

Snack = Low Calorie Shake + Nuts + Coffee or Tea

Lunch = Salad + Protein + Fresh Fruit with Skin

Snack= Low Calorie Shake or Smoothie

Dinner= Lean Protein + Cooked Vegetables

Snack = Decaf Tea + Berries

**All Shakes Should be Sub 300 Calories, Mixed with Water

What is great about a menu like this is that you are never starving and always eating!

So if you are looking to get fit, lose the gut, and just lean out, give this a shot for 4 weeks and tell me how you feel. The reality is, you will see results in just a week.

And by the way, for all the excuse makers out there that feel like crap, look like their old man or mother, and are pissed about it... stop making excuses.. and make a change.. we are all tired of hearing about it!!

Take action. Your like will change.


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

Leave a comment

Also in Champion Leadership Blog

⭐ How To Know You Gave It Your All....
⭐ How To Know You Gave It Your All....

by Dana Cavalea January 27, 2021

Read More
⭐ Your Past Is Not Your Future...
⭐ Your Past Is Not Your Future...

by Dana Cavalea January 26, 2021

Read More
⭐  How Do You See It?
⭐ How Do You See It?

by Dana Cavalea January 25, 2021

Read More

Want to Know the 7 Surprising Things Ultra-Successful People Do Differently?