Have you read The Endurance Diet by Matt Fitzgerald (who is one of us)? IMHO it is the best "guide" out there. The Endurance Diet: Discover the 5 Core Habits of the Worldâ€™s Greatest Athletes to Look, Feel, and Perform Better
I started eating "close to the earth" several years ago with no specific goal or reason other than just general health and well being. Since then, I've never been healthier and eating box food just seems so weird now. I haven't had the flu or a cold in at least 5 years and I rebound from injuries so quick now (even though I'm getting old). My "sick days" at work are actually mid-week long bike rides - I sneak in 8 per year! Its awesome really. It has been pretty easy and fun to do. I do acknowledge that I probably don't enough protein early in the day. Just not in the habit of it.
Anyway, now my "extra pounds" are easily traced and remedied. And it always comes back to too much fun with the GFs (eating and drinking from eateries) and boredom food at work. When I cut that I get back to healthy weight. If only I didn't want to have fun and I was never bored.... Oh well. As mum always said, food makes fat, exercise makes fitness.
Breakfast (at around 5 or 6, depending on workouts):
OJ, porridge, fresh fruit, soy milk, coffee
Breakfast #2 (at around 10):
Scrambled eggs made with olive oil
Carbs. Wholegrain homemade pasta with homemade pesto today.
Lunch #2 (around 3):
Tuna or chicken on tomatoes with pepper today.
Dinner (we eat at around 7 or 8... DINK):
Mega salad (seriously, 17 vegetables)
Either fish tacos or veggie burritos. Or fajitas.
Anyway, read that book. I think it is pretty legit.
San Luis Obispo, CA
Plagued by PF. Now I just swim. https://www.slogoing.net/