8020.food — The Default Diet

This is not a meal plan. It's a default system. The value is decision removal, not optimization. Use the defaults for ~80% of meals. Let the other ~20% be normal life. If you drift, don't compensate—your next meal is simply a default.

5 Default Foods

These five categories cover your nutritional needs. The principle matters more than the specific items—they're modular and replaceable. Pick one from each category and stick with it.

Protein: Chicken, fish, or eggs. Choose what you like and can prepare easily.
Carbs: Rice, potatoes, or bread. Pick one and make it your default.
Vegetables: Broccoli, spinach, or any green vegetable. Rotate if you want, but keep it simple.
Fat: Olive oil or butter. Use for cooking and flavor.
Fruit: When you want something sweet, eat fruit. No need to overthink it.

Liquids

Default to water, black coffee, or tea. Avoid liquid sugar.

3 Rules

Repeat meals

Eat the same thing most days. Variation is overrated. Decision fatigue is real—having defaults removes mental load. You don't need novelty at every meal.

Protein first

Start with protein, add carbs and vegetables. Order matters. Protein keeps you full longer and provides the foundation. Build the rest around it.

Remove friction

Make it easy. Batch cook on weekends. Keep ingredients simple. Complexity is the enemy of consistency. The easier it is, the more you'll stick with it.

2 Exceptions

These are built in. They are not failures. The system works because it can bend without breaking.

Social

When eating with others, eat what they're eating. No explanations, no guilt. This is part of the ~20%.

Travel

When traveling, eat what's available. Don't hunt for perfection. Return to defaults when you're home.

Default Meal Examples

Simple combinations from your default foods. These are examples—use your chosen defaults from each category.

Breakfast

Eggs (protein), toast (carbs), fruit. Quick, simple, covers the bases.

Lunch

Chicken (protein), rice (carbs), broccoli (vegetables). Easy to batch cook.

Dinner

Fish (protein), potatoes (carbs), spinach (vegetables). Same structure, different items.

What This Is NOT

Tracking calories or macros: You don't need to count. The defaults work because they're balanced by design.
Optimizing every meal: Good enough is good enough. Perfectionism is the enemy of consistency.
Obsessing over micronutrients: If you eat the defaults, you're covered. Don't overthink it.
Following trends or fads: This isn't about what's popular. It's about what works long-term.
Making food the center of your life: This is a background system, not a hobby.

Food is fuel. Use these defaults to remove decisions, not to add complexity. The 80/20 principle means most of your results come from a few simple defaults. Your life should not orbit around what you eat.