Nutrition is always the hardest part of the equation. Bulking is a chore because you have to eat constantly. Cutting is a grind because you're always hungry. And just trying to eat clean on a normal day takes serious meal prep and effort. When you throw a deployment into the mix, that struggle multiplies. I'm feeling that right now, and I know plenty of other soldiers are in the exact same boat.
The food out here hasn't been bad for the most part, but every day is pretty much the exact same rotation. Today, I want to show you exactly how I plate my meals while deployed and actively on a cut.
"Eat for the mission, and never stop striding."
The Daily Breakdown
Because I am on a mid-day shift, I'm up later than usual, so I start with a very light breakfast. It almost always consists of a protein bar, water, and—if I'm lucky enough to find some—fresh fruit. There is not a whole lot of freshness out here, so I scrounge up what I can. This "meal" comes out to roughly 200 calories, which is just enough energy to hit my morning workout and survive until lunch.
My lunch and dinner rarely differ. If I have chicken and rice for lunch, it's usually the exact same setup for dinner. That's just how the DFAC (Dining Facility) cooks around here. I make lunch my biggest meal of the day so I feel full and kill the urge to snack later on.
Today's Plate, By the Numbers
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Lunch
Dark meat chicken, beef patty cutlets, beef and tomato stew, rice, and veggies.
1,100 cal · 91g P · 69g C · 44g F
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Dinner
Chicken, onion and mushroom stew, beef cutlet, a small hashbrown, noodles, and veggies.
900 cal · 65g P · 71g C · 34g F
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Breakfast
Protein bar, water, and fresh fruit when available.
~200 cal
Add in the morning protein bar, and the total for today hovers around 2,200 calories. That isn't a crazy severe cut, but hitting high protein while keeping calories low is tough when you can't control the kitchen. You have to make the conscious decision to hunt down what you need to meet your goals.
The Mindset at the Tray Line
Try your best to avoid the greasy dark meat and excessively fatty options when possible, but don't torture yourself with nothing but dry chicken and rice, either. There always needs to be a balance. If you keep that mindset every time you grab a plate, you will succeed.
I am still learning every day how my body reacts to certain foods and what I need to stay away from. It is not an easy thing to figure out, but it is a fun journey. I hope this helps you look at your own meals and think of ways to adapt. My food isn't anywhere near perfect, but it does exactly what it's supposed to do: it fuels me to do what needs to be done.
And today, that meant pulling heavy deadlifts.
This Week's Challenge
Track every meal for 3 straight days — protein, carbs, and fat. No judgment, just data. You can't fix what you don't measure.