This Guy Lost 56 Pounds Eating the Same Foods Six Days Per Week

Life’s about trying new things and diversity, but trying new things when you’re trying to lose fat can be tricky. Constantly tracking protein and calories alongside searching for tons of different foods just feels…complicated. It’s like trying to do advanced math and cook at the same time.

Derek Mecca found a simpler way. For eighteen months now, he’s eaten exactly the same meals six days a week – breakfast, lunch, dinner, and snacks. He has one cheat meal on the seventh day, then repeats it all. And surprisingly, he’s gotten leaner. Over the last year and a half, he’s lost 56 pounds using this routine.

“The biggest hurdle is often the mental game,” he explains. “You’re constantly worried about exceeding your calorie goals with each bite.” He continues, “But eating the same meals daily significantly reduces that anxiety – it’s remarkably predictable.”

Why This Approach Works

Despite sounding repetitive, Mecca isn’t unique in this method. It mirrors the long-standing bodybuilder staple of chicken, rice, and broccoli, and has proven effective for many non-athletes as well.

Knowing exactly what you’re eating offers real comfort. It’s much easier to stick with something when you know what kind of nutrition it provides.

The Secret? Simple Nutrition

The key is fueling your body properly – not just protein, carbs, and fats, but also vitamins and minerals for vital processes and recovery.

Mecca’s journey started with a simple realization: he wasn’t happy with how he looked in the mirror. “I’ve always been active,” he says, “but I let things slide recently, and wanted to make a change.”

He avoided one major hassle – cooking. So, for quick protein, he relied on rotisserie chicken from Costco. “Just shred it,” he says, “and that saves me time.”

His weekly meal plan quickly took shape:

• Breakfast: Bagel, egg whites, sugar-free jelly
• Lunch: Shredded chicken, roasted potatoes, broccoli
• Snack: Whey protein shake
• Dinner: Lean ground beef with bell peppers, jalapenos, mushrooms, onions, and basmati rice
• Final Snack: Rice cakes with peanut butter powder

He and his wife have been eating like this six days a week – together they’ve lost 107 pounds.

But he has one cheat day—wing and fries are the usual indulgence. “It’s something to look forward to,” he says, “and it helps me keep going.”

Recently, after talking with his doctor, he started TRT (testosterone replacement therapy), which boosted his energy levels and improved his sleep.

Building Your Own Routine

Mecca’s success wasn’t just about the food; it was about planning. “Keep it simple,” he advises. “Prepping easy meals that don’t require cooking makes sticking with it much easier.”

Gargano adds, “Focus on convenience and building your daily plates around three key things: calorie counting, balanced nutrition, and a plan you can stick to.

A successful diet relies on three core elements: adequate protein intake – around 0.8-1g x your body weight per day – combined with a wide range of fruits and vegetables to boost nutrient absorption.

Also, adding roughly 20-30 grams of fiber daily, and complex carbs through foods like sweet potatoes or brown rice, helps promote fullness and supports overall health. Furthermore, this consistent plan incorporates small changes each week in complex carbohydrates, maintaining nutritional value while avoiding boredom.