I want to be honest about something.

When I first moved in with John and saw how he approached food I thought he was insane.

Not in a concerning way. Just in a — why is there an enormous pot of rice on the stove and approximately four pounds of ground beef in the fridge at all times — kind of way.

He tried to explain it. I nodded politely and continued making individual meals every day like a normal person.

Then I had a week from hell. Nonstop fires to put out at work, deadlines, errands, life admin, the whole thing. By Thursday I had no mental energy left and absolutely no desire to cook. I opened the fridge and found — you guessed it — John’s rice and meat.

I made a bowl in four minutes. Added some avocado and salsa. It was genuinely good. I felt great afterward.

I have been doing it his way ever since.

He was right. He is insufferably calm about being right.

What Batch Cooking Actually Looks Like For Us

The batch cooking system works whether or not you cook with your shirt off. John trains shirtless because as Paul Chek once said — “if your doctor doesn't look like me, don't listen to your doctor.” John applies this logic everywhere. Including apparently the kitchen.

If you missed the story behind this — Episode 9 of The Axis Method is worth your time.

That is not what we do.

Here is what we actually do:

Whenever we have time — not on a schedule, not always on a Sunday, sometimes a Tuesday night, sometimes a random Thursday afternoon — we make two things in large quantities:

1. A big batch of organic short grain brown rice

2. A large amount of protein — usually ground beef, ground turkey, or chicken

That’s the whole system.

A rice cooker handles the rice with zero effort. The protein gets cooked in a large pan or Dutch oven, seasoned simply, and stored in the fridge. The whole process takes maybe 30 to 40 minutes of actual active cooking time.

Then we pull from it all week.

Breakfast bowl. Lunch bowl. Dinner bowl. Add whatever vegetables, sauces, and add-ins we have and suddenly a complete meal appears in under five minutes without a single decision required beyond “what sauce am I in the mood for today.”

It sounds almost too simple. That is exactly why it works.

Why Your Brain Hates Cooking on Hard Days

Here is something nobody talks about enough in fitness content:

Decision fatigue is quietly destroying your nutrition.

At some point your brain stops asking “What would support my goals?” and starts asking “What can arrive at my house in under 20 minutes?” It’s not a mistake that DoorDash has a whole section called, “Fastest near you”.

Every meal you have to think about from scratch costs you mental energy. And by the time you have spent a full day working, coaching, managing responsibilities, answering messages, and trying to be a functional adult — the last thing your brain wants to do is figure out a nutritionally optimal dinner.

So it doesn’t.

It takes the path of least resistance. Whatever is fastest, closest, and most comforting. Which is usually not the thing that supports your training.

This is not a character flaw. Research on decision fatigue and eating behavior consistently shows people make less intentional food choices as cognitive load and stress increase throughout the day.

In other words: the more exhausted your brain becomes, the more likely you are to default toward convenience and hyper-palatable foods.

That’s why systems matter more than motivation. This is just how human brains work under cognitive load.

The fix is not more motivation or more willpower. Those are horrible long term strategies. They show up when life is easy and disappear the moment things get genuinely hard — which is exactly when you need them most.

The fix is removing the decision entirely.

When the rice and protein are already in the fridge the decision has already been made. Your tired Thursday brain doesn’t have to do anything except open the container. Because by Thursday evening most people are approximately three minor inconveniences away from ordering $87 worth of takeout and emotionally support dessert.

How Much to Make and How Long It Lasts

This is the practical part people always ask about:

Rice: We typically cook four to six cups of dry rice at a time. That produces a significant amount of cooked rice that holds well in the fridge for four to five days and reheats perfectly. A rice cooker is genuinely one of the most useful tools in our kitchen — set it and forget it.

Protein: We usually cook two pounds of ground beef at a time. That's our baseline batch. Then throughout the week we'll cook fresh chicken or turkey as we go — grilled, baked, whatever is quick — or grab a rotisserie chicken from Costco when we need something fast. It's one of the easiest high protein shortcuts out there and it shreds perfectly over rice. Cooked meat keeps well in the fridge for three to four days. If we know it’s going to be a really heavy week we’ll make more.

The rotation: We don’t always make the same protein twice in a row. One batch might be ground beef. The next might be ground turkey or shredded chicken. The base system stays the same — the protein rotates to keep things from getting stale.

Keeping It From Getting Boring

The rice and protein are the canvas. Everything else is the paint.

Which honestly sounds much more sophisticated than “adult Lunchables,” but spiritually it’s the same concept.

The same base meal tastes completely different depending on what you add. This is how you eat the same fundamental thing every day without feeling like you’re eating the same fundamental thing every day.

A few of our current flavor rotations on top of the base:

Taco bowl — salsa, avocado, Siete charro beans, lime, hot sauce

Mediterranean — olive oil, lemon, garlic, cucumber, a little feta if you tolerate dairy

Simple and clean — just salt, olive oil, and whatever vegetables we air fried from the Costco freezer section

Burger bowl — ketchup, mustard, pickles, avocado. John discovered this and it is better than it sounds.

The protein and carb stay consistent. The flavor profile changes. That combination of structural consistency and flavor variety is the sweet spot that makes a system actually sustainable long term.

The Real Reason This Works

We talk a lot about Minimum Effective Dose in training — doing the least amount of work necessary to produce the desired result, then recovering and repeating.

The batch cooking system is MED applied to nutrition.

Minimal effort. Maximum “wow, we actually have food in the house.”

You make one decision — when to cook and what protein to use — and that single decision powers five days of effortless meals. The return on investment is enormous compared to making individual decisions three times a day every day of the week.

And here is the part that surprises people most:

Simplicity and enjoyment are not opposites. Because when you are not stressed about cooking and not scrambling to figure out what to eat, you enjoy the food more. The psychological relief of having it handled makes everything taste better.

We are not exaggerating when we say this system has made our nutrition more consistent than any specific diet, meal plan, or nutrition program either of us has ever followed.

Because it removes friction instead of adding more of it.

BEHIND THE SCENES MONENT — One of the Fuel images that didn’t make the cut. AI added that chef’s hat. LOL didn’t think it looked quite right on the camping stove.

One thing we also believe strongly is that nutrition should still feel enjoyable and sustainable.

We’re not trying to create a lifestyle where every meal feels rigid or overly optimized.

Most weeks, we intentionally plan at least one meal that feels more relaxed and fun:

• homemade chili

• spaghetti and meatballs

• burgers on the grill

• tacos

• barbecue with friends or family

Ironically, having those meals planned in actually makes consistency easier the rest of the week.

Because when your foundational meals are simple and reliable, there’s more flexibility to enjoy experiences and meals with the people you care about. That balance matters.

A good nutrition system should support your life — not make your life smaller.

Sometimes the best thing to mix it up is to go get one of your favorite meals out. Beast Tamer. Cannot bite through a double patty burger. We all have our limits.

Start Here This Week

You do not need to overhaul everything.

Just try this once:

Pick a day when you have 40 minutes. Make a large batch of rice and a large batch of whatever protein sounds good. Put it in the fridge.

Then pull from it for the next four days and see how it changes your week.

You will spend less time thinking about food. You will make better choices by default. You will feel better. And you will probably do it again the following week without even thinking about it.

Protein-rich meals also tend to improve satiety and stabilize energy, making it easier to stay consistent without constantly thinking about food.

That is how a system becomes a habit.

That is how a habit becomes a result.

Small systems repeated consistently create disproportionate results over time.

That is how a habit becomes a lifestyle.

And ultimately, how a lifestyle shapes performance, health, and longevity.

Train with intent. Fuel with purpose.

Diana
StrengthAxis

Fuel is daily.
That’s what makes it powerful—and what makes it easy to get wrong.

Most people are eating 2–3+ times a day. That’s a lot of decisions. And a lot of opportunities to either support your body or slowly work against it.

We don’t believe in overcomplicating nutrition—but it should be intentional.

For us, this isn’t about being perfect. It’s about paying attention to what actually makes us feel, perform, and recover better.

John leans more Paleo, gluten/dairy free for digestion and autoimmune reasons.
I’ve learned that I feel best not overdoing dairy or bread—even if I enjoy them occasionally.

It’s common sense, but it’s also personal.

This section is our way of starting to share what that actually looks like day-to-day—
simple meals, go-to recipes, and the foods we come back to because they work.

Because training is only one part of the equation. If you want the full picture of performance and long-term health, this has to be part of it too.

Here are some of the meals we come back to again and again:

Go-To Meals

Gluten-Free Spaghetti + Meat Sauce (or Meatballs)

One of the easiest meals to fall back on that is delicious every time.

Why we use it:
High protein, easy to scale, and one of the fastest ways to get a solid meal in after training.

We’ll rotate between meat sauce and meatballs depending on how much time we have.

Tomato Sauce

• 2 tbsp high-quality olive oil

• 2 (28 oz) cans whole peeled San Marzano tomatoes (crushed or blended)

• 4–5 cloves garlic, thinly sliced

• 3 sprigs fresh basil

• 1 tbsp honey (or sugar)

• Salt + pepper to taste

How to make:

• Heat olive oil, lightly sauté garlic (don’t burn it)

• Add tomatoes + basil

• Season and let simmer while you prep the meatballs

• Keep it low and slow—this is where flavor builds

  

Sauce Time-Saving Option

We’ll also use a good jarred sauce when needed.

Victoria White Linen is a solid option. It’s our favorite and we’re very picky about quality. This has good ingredients, tastes very good, & saves time.

Meatballs

• 1.5 lb - grass-fed ground beef (This makes 4 good servings. Just keep the ratio to 2 to 1 depending on how much you want)

• 12 oz Italian sausage (casings removed)

• 2 eggs

• 1/2 cup almond flour (or breadcrumbs if preferred)

• 1/3 cup ricotta (delicious if you can do dairy—makes them very moist)

• 1/4 cup freshly grated parmesan

• 3–4 cloves garlic, minced

• 2 tbsp fresh parsley

• 1 tsp dried oregano

• 1/2 tsp red chili flakes

• Salt + pepper

• Olive oil for cooking

How to make:

• Mix everything gently (don’t overwork it)

• Form into meatballs

• Brown on all sides in a pan with olive oil

• Transfer into sauce and simmer for ~30 minutes

Meat Sauce Option (MED Style)

If you want to keep this even simpler, we’ll do this as a meat sauce.

• ~ 1.5 lbs. ground beef + 12 oz sweet Italian sausage (same as above)

• Olive oil for cooking

• 1 tsp dried oregano

• ½ tsp red chili flakes

• Salt + pepper

• 3 sprigs fresh basil

• Parmesan (optional)

How to make:

• Brown the meat in olive oil

• Add seasoning + basil

• Add directly into the sauce and let it simmer

To Serve

• Spaghetti (we prefer brown rice noodles—gluten-free)

• Extra parmesan + olive oil on top

Why this works

• Quality matters here—good tomatoes + good meat = everything

• This is a great example of balanced real food: protein, carbs, fats

• Adjust based on what you tolerate and how you feel

• We’re not chasing “perfect”—we’re building meals that are easily repeatable

Beef & Chorizo Chili

We make this all the time.

Why we use it:
High protein, easy to batch, and honestly just really good. Even better the next day.

It’s one of those meals that just gets better the longer it sits.

How we usually make it:

• Brown ~ 12oz Mexican chorizo first in a Dutch oven (drain fat)

• Add ~2 lb ground beef and cook through

• Add 1 diced sweet onion and cook until really soft (8–10 min)

• Add 3-4 cloves garlic, cook briefly (OPTIONAL)

Stir in:

• chili powder (1½ tbsp)

• cumin (1 tsp)

• smoked paprika (1 tsp)

• oregano (½ tsp)

• salt (1 tsp) + pepper (¼ tsp)

Let that bloom for ~30 seconds.

Then add:

• 2 (14 oz.) cans fire-roasted tomatoes

• 1 can kidney beans + 1 can pinto beans (drained)
  (We’ve been using Siete’s Charro beans lately—they’re pressure cooked and tend to be easier to digest. We’ll usually drain them slightly so the flavor stays consistent.)

• ~2 cups beef broth (we love Kettle & Fire’s)

Bring to a light boil, then let it simmer low for ~45–60 minutes (lid slightly open).

Taste and adjust salt. We add a little apple cider vinegar at the end if it needs more brightness.

Makes a few solid hearty meals and holds up really well for leftovers.

Beef + Rice Bowl

Why we use it:
Simple, filling, and great for recovery.

What it looks like:

• Ground beef

• Brown rice

Why it Works:
Very plain—but that’s the point. It works.

Beef + Potato Bowl

Early on, Diana was shocked at how simple John kept his meals. This is still one of our go-to setups.

A slightly heavier option that keeps you full longer.

Why we use it:
Easy, balanced, easy to adjust portions depending on training.

What it looks like:

• Ground beef

• Oven baked or air-fried potatoes

Steak + Potatoes

Why we use it:
High-quality protein that keeps us full for hours and makes it easy to hit intake without overthinking.

Great for higher output days or when you want something more substantial.

What it looks like:

• Steak (any cut you like)

• Potatoes (roasted, air fried, or pan cooked)

• Salt

• Chimichurri is a great add

Why this works:
High-quality protein + carbs for recovery.
Very easy to stay on track without overthinking it.

We get a half cow from a local rancher in Santa Ysabel, CA near John’s hometown or Ramona, CA. It’s one of the easiest ways we’ve found to keep quality high and meals simple.

If you’re in Southern California, check out Flying F Ranch—family-owned and consistently great quality.

Chicken + Rice Bowls

Why we use it:
Leaner, easy to prep in bulk, and very sustainable.

What it looks like:

• Grilled, baked or rotisserie chicken

• Rice

Turkey + Rice Bowl

Why we use it:
Very lean, easy digestion, and good when you want something lighter.

What it looks like:

• Ground turkey

• Rice

  ---

Ways We Change It Up

Use these with any protein + carb depending on what you’re in the mood for.

We don’t reinvent meals—we just adjust them slightly.

Add-ins:

• Avocado

• Feta (if you tolerate dairy)

• Hummus

• Sauerkraut

• Sheet pan vegetables (we’ll often air fry frozen ones from Costco)

Flavor styles:

• Greek: Olives · Greek seasoning

• Taco: salsa · Siete charro beans · avocado · taco seasoning · Siete chips

• Burger bowl: Ketchup · mustard · avocado · pickles

• Mediterranean: Olive oil · lemon · garlic · parsley

• Smoky / Chipotle: Primal Kitchen chipotle lime mayo · smoked paprika

• Asian-inspired: Coconut aminos / soy · rice · green onion

• Simple: Salt · olive oil · Old Bay

Sometimes we keep it even plainer—just rice, beef, salt, ketchup, and avocado.
That works just as well.

Eggs + Avocado + Protein

Why we use it:
Easy, balanced, and easy to adjust depending on how you’re feeling that day.

What it looks like:

• 3–4 eggs (or eggs + egg whites)

• Avocado

• Protein (beef, chicken sausage, or bacon)

• Potatoes or rice (optional)

Why this works:
Good mix of protein and fats to keep energy steady.
Easy to make, easy to repeat, and flexible depending on appetite. Bacon is more of an occasional add-in since it’s higher fat—but we don’t limit protein variety.

Diana will sometimes skip the meat or starch here if she wants something lighter.

Balsamic Chicken Salad

This is one of those meals we keep on repeat.

Nothing complicated—just good ingredients, put together well.

Works as a side or add protein and make it a full meal.

Base Ingredients

• Mixed greens - 1/2 arugula, 1/2 spring mix (peppery + crisp)

• Cherry tomatoes (halved)

• Cucumber (we like the tiny ones)

• Slivered toasted almonds or shelled sunflower seeds

• Red Peppers

• Hard-boiled eggs (optional)

• Avocado (optional)

• Feta cheese (optional)

Protein (Optional but Recommended)

• Grilled chicken

• Steak

• Salmon

• Hard-boiled eggs

Build it based on what you have.

Balsamic Dressing

• 1/3 cup high-quality olive oil

• 1 tbsp balsamic vinegar (or balsamic glaze for a richer finish)

• 1 tsp Dijon mustard

• 2 tbsp red wine vinegar or raspberry vinaigrette

• 1-2 tsp brown sugar (balances the acidity)

• Salt + pepper

Whisk or shake until smooth. (We have to give John’s mom credit for this amazing recipe!)

How to Make

• Chop everything

• Add to a bowl

• Toss with dressing

That’s it.

Why this works

• Good olive oil + balsamic makes a big difference

• Easy way to get in micronutrients without overthinking it

• Add protein and this becomes a complete meal

• This is the kind of thing you can make daily without burnout

Snacks

We keep this very uncomplicated.

• Apple + nut butter

• Protein or regular Greek yogurt

• Hard-boiled eggs

• Cottage cheese (if you tolerate dairy)

• Beef sticks or jerky (clean ingredients—John likes Chomps)

• Banana (especially around training)

• Protein shake

Dessert

Vanilla “Oreo” Protein Ice Cream (Ninja Creami)

This is one of our go-to ways to make something that feels like dessert but still supports what we’re doing.

Clean ingredients, high protein, and actually good.

**If you don’t have an ice cream maker, we’ve included our link for a Ninja Creami. There are other options out there, but this is the one we’ve consistently had the best results with. We also use our Ninja blender for this, and the Woodfire grill has been a great addition for cooking chicken & steaks. We’ve been big fans of the quality of their products, so it’s something we’re proud to support.

Base Ingredients

• ¾ cup unsweetened almond milk (we like MALK)

• 1/2 cup full-fat coconut cream (shake the can first)

• 1 scoop vanilla protein powder (~25g protein)

• 1 tsp vanilla syrup (sugar-free or maple-sweetened)

• 2 tbsp monk fruit sweetener (adjust to taste)

• 1 tsp arrowroot powder (for texture, helps it not be icy)

• Pinch of salt

How to Make

• Blend everything until smooth

• Pour into Creami pint

• Pop in Freezer for 24 hours

• Let sit out ~5–10 minutes or run under warm water

• Spin on Lite Ice Cream

• Add a splash of almond milk → Respin

  I like to make sure it’s blended very well so I use our Ninja but any type of blender will work. The Ninja Creami is loud—but that’s perfectly normal.

  

We always make two at a time since a can of Coconut cream is 1/2 of a pint. Also, we just go through it FAST!

Optional Mix-Ins

• Crushed “healthier Oreo” cookies (we use Back to Nature or Catalina Crunch)

Add after the first spin using the mix-in setting.

Why this works

• This is one of those high-leverage swaps—you still get something sweet, but with protein and better ingredients

• Adjust sweetness + texture based on preference

• Gives us something we actually enjoy, which makes it easier to stick with everything else.

Popcorn

Easy, and doesn’t need to be overcomplicated. Our go to is Boom Chicka Pop—Kettle Corn.

Gluten Free Rice Krispy Treats

Healthier Rice Crispy Treats (Low Sugar, Dairy & GF)

This is one we’ll make for special occasions or when we want something sweet but still keep things pretty clean.

Why we use it:
Quality ingredients, lower sugar, and actually tastes good. Easy to keep around for a quick snack or dessert.

What’s in it:

• sprouted brown rice crisps

• cashew butter

• coconut cream

• maple syrup

• monk fruit (granulated)

• Dandies mini marshmallows

• vanilla extract

• salt

• optional healthy GF Oreos as a flavor mix-in (We love Back to Nature—Classic Creme or Catalina Crunch)

How we usually make it:

1. Line a small pan (8×8 or similar) with parchment paper.

2. Warm the base (low heat)
   In a saucepan, add:

• ½ cup cashew butter

• 2 tbsp coconut cream

• 2 tbsp maple syrup

• ¼ cup monk fruit

• pinch of salt

Stir until smooth and just warmed.

3. Melt marshmallows
   Add 1–1½ cups Dandies mini marshmallows.
   Keep heat low and stir until just melted.

4. Finish
   Remove from heat and stir in:

• ½ tsp vanilla extract

5. Add cereal
   Fold in ~4 cups sprouted brown rice crisps until coated.

6. Add optional crushed Oreo bits.

7. Press into pan
   Transfer to pan and press down lightly (don’t pack it too tight).

8. Chill
   Fridge for ~20–30 minutes.

9. Slice
   Let it sit out 10–15 minutes before eating—texture is better that way.

Eating Out

We still go out to eat—usually once a week.

More of a reset, a date night, something to enjoy and look forward to.

We stick to spots we know use good ingredients and oils that don’t mess with how we feel.

Thai, Greek, Mexican, burgers—those are our usuals.

Nothing extreme.
Just being intentional enough to enjoy it and still feel good after.

Have fun with it—shopping, prep, all of it. You can take care of yourself and still enjoy it.
Hopefully this takes some of the extra thought out of feeding yourself. A few go-to options make everything easier.

Read more

How you do anything is how you do everything.

To hone nutritional success, we must encourage persistence in self-empowering strategy while implementing sustainable systems around our eating. If we build a framework of what to eat, when to eat, and how to eat, we may rely on a master template to eliminate the guesswork.

The goal of this article is to empower my students in adopting a structured method of eating that is based on Paleo/Whole30 principles. Simplicity honors adherence. Adherence creates consistency. Consistency develops the athlete’s ideal body composition and performance goals.

I will present to you both an idealized day of eating, and what happens in reality. I’ve added a physique photo to let you know that this style of eating works. Thank you as always for reading my articles. This is a craft of love and I do it as a knowledge transfer to others.

John Parker

April 23, 2023

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