Nutrition, without the religion.

You do not need to weigh broccoli or give up bread. Most people are missing one or two obvious things and the rest is noise.

A bowl of fruit and a stoneware jug on a sunlit kitchen counter

01
Protein, most days
This is the one that changes how you look more than any other single thing you control. Around 1.6 grams per kilo of bodyweight is the figure the research keeps landing on for people training hard. Hit it most days and you have done the bulk of the work.
02
Pick a direction and hold it
Gaining or losing. Trying to do both at once is why a lot of people spend a year at the same weight. Choose one, stay there a few months, then change your mind.
03
Eat roughly the same way most days
Five clean days undone by two loose ones is the most common pattern there is. It matters here for the same reason it matters in the gym. Boring and repeatable beats perfect and brief.
04
Eat enough to train hard
Under-eating and then wondering why the last two sets fall apart is common. If your performance is sliding week after week, food is the first thing to look at, not the program.
05
Supplements are the last five percent
Get the food and the training right first. Nothing in a tub makes up for a diet you have not sorted out.

General guidance, not a meal plan, and not medical advice. If you have a condition that affects what you eat, talk to someone qualified before you change anything.