What I Eat in a Day on the ASSFACE Diet

No filters, no fluff—just real food that fuels results.

I get asked this all the time: “What do you actually eat on the ASSFACE Diet?” 

So let’s break it down. This isn’t a glamorized version of my day—it’s how I realistically follow the diet, using mostly grab-and-go options, frozen foods, and quick meals.

Why? Because I'm a real person, and eating well shouldn’t feel like a full-time job.

Breakfast: Greek Yogurt Parfait

• Base: Full-fat Greek yogurt (no added sugar)

• Toppings: Frozen berries, chopped almonds

• Why it works: It’s protein-rich, fast, and satisfies a sweet tooth without the crash.

Mid-Morning Snack: P3 Pack or Jerky + a Piece of Fruit

• Balanced, satisfying, and perfect for busy afternoons.

• P3 packs (or homemade versions) give you protein and fat; fruit gives you energy.

Lunch: Rotisserie Chicken Salad Bowl

• Ingredients: Bagged salad mix, shredded rotisserie chicken, black beans, shredded cheese, olive oil and vinegar (or southwest ranch dressing).

• Prep time: Less than 5 minutes.

• Pro tip: Look for clean dressings or make your own with olive oil, lemon, and seasoning.

Afternoon Snack: Protein shake or veggie juice

• Notes: I prefer plant-based protein shakes, but whey is fine too, just ensure no sugar added (artificially sweetened only). Protein shakes are the most processed thing I consume

• Prep time: Less than 2 minutes.

• Tip: Choose a veggie-only green juice that contains low/no sugar

Dinner: Real Good Chicken Nuggets + Steamed Veggies

• Real Good’s low-carb frozen nuggets are a lazy lifesaver, and we have them for dinner regularly. They taste quite similar to restaurant nuggets.

• Toss in some steamed frozen broccoli or green beans, and you have a balanced meal.

Dessert (if I want it): Dark Chocolate Square + Herbal Tea

• A little treat that doesn’t derail progress.

The Key Takeaway:

It can be hard to know what to eat on a diet, but know you don’t have to be perfect. You just need to make better choices more often—and keep it realistic. With the ASSFACE Diet, I don’t count calories or stress about perfection. I focus on no added sugar, whole foods, and sustainability. That’s what works!