THOMAS ARNOLD

TABLE OF CONTENTS

INTRO‌
What This Is (and What It’s Not)‌........................................................3‌
‌Why I Made This‌....................................................................................4‌

THE RULES‌
‌‌The 5 Lazy Diet Laws‌...........................................................................5‌
‌Easy > Perfect‌........................................................................................5‌
‌‌Calories In vs Calories Out‌..................................................................6‌
‌‌Where to Start‌.......................................................................................6‌

FAST FOOD FRAMEWORK‌

‌How to Fit in Fast Food‌.......................................................................7‌
‌Structure > Perfection‌..........................................................................7‌
‌My Go-To Order Templates‌................................................................8‌

THE LAZY DIET IN ACTION‌

‌‌Sample Day: Fast Food Edition‌..........................................................9‌
‌‌Fat Loss Starts in Your Fridge‌............................................................9‌
‌‌Sample Day: At-Home Edition.‌........................................................11‌
‌‌What I Actually Use Myself‌.............................................................12‌
‌‌Fat Loss Comes From Habits‌...........................................................13‌

CLOSING‌
‌‌Final Thoughts & Next Steps.‌..........................................................14‌
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INTRO
HEY! APPRECIATE YOU GRABBING THIS.
Whether you’ve been following me for a minute or this is your first
intro to what I do—welcome. This manual isn’t about some strict,
hyper-optimized meal plan or a 12-week military shred. It’s about
getting lean without overhauling your entire life.‌

If you’re here, chances are:‌

You’re tired of overcomplicating fat loss‌
You lowkey just want someone to tell you exactly what to eat‌
You’ve dieted before, but it burned you out‌
Or maybe… you’ve just been winging it and wondering why‌
nothing’s working‌

Been there. That’s literally where I started.‌

Back then I wasn’t tracking macros. I wasn’t cooking much. I‌
was ordering food, guessing calories, walking a ton, and‌
figuring it out as I went. But I still lost fat. Still made‌
progress. Still built discipline over time.‌
 4
INTRO

WHY I MADE THIS

Most diet guides feel like they were written by someone‌
who’s never actually struggled. I made this because I‌
was the lazy one. I was the confused beginner. I didn’t‌
have a coach, a real plan, or the motivation to go all-in‌‌
on meal prep and tracking macros
from day one. But I still wanted to
change. I wanted to look better, feel
better, stop making excuses—and I
know that’s probably you too.‌
This ma‌nual is for you‌. The ones who don’t want to
commit to the full lifestyle yet but still want to make
visible, real progress. I’m giving you the same meals,
orders, and habits I used to drop fat before I ever got
“serious” (and knew what I know now.) It’s not
everything I know, but it’s more than enough to get you
results if you’re willing to follow it. I’m not here to
gatekeep. I’m here to guide you toward doing this the
real way. The long-term way. The sustainable way. If this
manual helps you get started—and you’re ready to go
deeper—I’ve got a community, ‌full coaching‌, and a
transformation blueprint‌waiting for you.‌‌

But first… let’s get you moving.‌

Let’s stop guessing.‌
Let’s start getting results—even if you're still a little lazy.‌
 5
THE RULES
THE 5 LAZY DIET LAWS
Fat loss doesn’t need to be complicated. These 5 simple
rules helped me drop weight before I ever tracked a single
macro:‌

1. Prioritize protein. Every meal. No exceptions.‌

2. Eat in a deficit. Even if you’re not tracking—eat less,‌
‌move more.‌
3. Walk daily. 10k steps. No excuses.‌
4. Rotate meals you actually like—don’t force bland.‌
5. Don’t chase perfection. You’ll mess up. Just don’t quit.‌

Follow these, and you're already ahead of 90% of people.‌

EASY > PERFECT

The plan you stick to will always
beat the plan you quit. That’s why
this manual is built around being
simple, approachable and realistic.‌
Not some rigid, all-or-nothing blueprint.‌
You’re not lazy for wanting something that fits your
lifestyle. You’re smart for keeping it doable.‌
If you’re consistent with the basics in this guide, the results
will come. That’s why this manual is built around being
simple, approachable, and realistic—not some rigid, all-or-
nothing blueprint. It’s meant to give you structure without
overwhelming you, and momentum without burning you
out. You don’t need more motivation or another “perfect”
plan—you just need something you’ll actually follow. If you
can stay consistent with the basics, the rest will take care of
itself.‌
 6
THE RULES
CALORIES IN VS CALORIES OUT
Let’s clear this up once and for all: if you’re not losing fat,
you’re not in a calorie deficit. It doesn’t matter if you’re
eating “clean,” cutting carbs, skipping breakfast, or doing two
hours of cardio a day. If you’re still eating more than you
burn, the scale won’t move. You don’t need to track every
macro or weigh every meal to make progress—but you do
need to pay attention. Most people who “swear” they’re
eating 1,800 calories are really eating 2,300. Little things add
up: sauces, oils, drinks, bites,‌‌
snacks, second servings. This‌‌
isn’t meant to scare you—it’s‌‌
to remind you that your body‌‌
runs on math. If you want to‌‌
burn fat, you have to respect the math.‌

WHERE TO START
If you’re trying to figure out your calorie target, a good place
to start is‌‌this free calculator‌.‌It’ll give you a rough estimate of
how many calories you burn per day based on your stats and
activity level. Just know—it’s still just that: an estimate. These
tools can’t account for how your body actually responds over
time. That’s where real-world feedback matters more than
any calculator. These tools are a solid starting point, but they
can’t factor in things like how your body actually responds to
food, your daily habits, or changes in weight over time. Inside
my community and ‌coaching‌, I help people take the
guesswork out by adjusting their targets based on actual data
—things like weight trends, routine, hunger, and more. If you
ever want help figuring out what really works for your body,
that’s where I can step in.‌
 FAST FOOD 7

FRAMEWORK
HOW TO FIT IN FAST FOOD
Fast food isn’t the problem—it’s the way most people‌
use it. You can absolutely eat out and still drop fat if‌
you plan around it and stay consistent. The biggest‌
mistake is acting like a fast food meal gives you‌
permission to eat whatever the rest of the day. If you’re‌
going to have Chick-fil-A, great—just make sure the rest‌
of your day is a bit lighter and protein-focused. Think of‌
fast food as a tool, not a treat. Use it to fill gaps when‌
you don’t have time to cook—not to reward yourself or‌
eat out of boredom. The more intentional you are, the‌
less damage you do. One fast food meal won’t ruin your‌
diet, but stacking a whole day of “f*ck it” meals will.‌

STRUCTURE > PERFECTION

You don’t need to perfectly balance your macros‌
every day to make progress—you just need to stop‌
winging it. The best way to make fast food work is by‌
having some structure: eat similar meals most days,‌
know which meals are “easy wins,” and don’t stack‌
multiple high-calorie meals in the same day. If you‌
know you’re grabbing Chipotle for dinner, keep‌
breakfast and lunch simple. Keep your protein high‌
and don’t skip meals to “make room”—that usually‌
backfires. This is how I made fast food part of my‌
routine while cutting down—and it’s exactly the type‌
of strategy I help people build. It’s not about being‌
strict—it’s about being consistent. ‌That’s how you
actually get results.‌
 FAST FOOD 8

FRAMEWORK
MY GO-TO ORDER TEMPLATES
Here are some of the exact fast food meals I used
during my cut—high protein, easy to order, and low
enough in calories to keep me on track without
tracking. These aren’t "magic fat loss meals," but
they’re reliable, repeatable, and taste good enough to
eat often. Use these as-is, or tweak them based on
your appetite and goals:‌

Chick-fil-A‌– Grilled Chicken Nuggets + Fruit Cup‌

Chipotle‌– Bowl with double chicken, fajita veggies,

no rice, light cheese, no sour cream‌

McDonald’s‌– 2 McDoubles no bun + side salad or

apple slices‌

Wendy’s‌– Grilled Chicken Wrap + plain baked potato

or apple bites‌

Dunkin’‌– Turkey sausage egg white wrap + cold

brew‌

Subway‌– 6" Turkey or Rotisserie Chicken sub, no

cheese, add veggies‌

Starbucks‌– Egg White Bites + Protein Box (or black

coffee + protein bar later)‌
 THE LAZY DIET 9

IN ACTION
SAMPLE DAY: FAST FOOD EDITION
This is what a lazy fat loss day can look like when you’re
mostly eating out. No calorie counting, no tracking—just
solid food choices and a little structure. It’s not about being
perfect—it’s about staying consistent and not letting one
meal spiral into a mess.‌

Breakfast:‌Fairlife protein shake + banana‌

Lunch:‌Chipotle Bowl (double chicken, fajita veggies, no rice)‌
Snack: ‌Greek yogurt + fruit‌
Dinner:‌Chick-fil-A Grilled Nuggets + Fruit Cup‌

This is the kind of structure I used to cut down without‌

tracking macros or cooking every meal—and it works as long‌
as you stay consistent and keep your activity up.‌

The reason this works isn’t because the meals are “perfect”—‌
it’s because they’re easy to repeat. When you know what to‌
order, when to eat, and how to keep it simple, fat loss‌
becomes way more doable. Even if you only eat like this 4–5‌
days a week, that’s more than enough to see progress.‌
And if you want to mix it up without losing momentum,‌
pairing this approach with lazy, high-protein meals at home‌
is the move. I’ll show you how I do that next.‌
 THE LAZY DIET 10

IN ACTION
FAT LOSS STARTS IN YOUR FRIDGE
You don’t need a fancy grocery haul to start eating better. Most
people fail because they have nothing in the fridge that actually
supports their goals. These are the staples I always kept around
during my diet—easy to use, high in protein, and low effort. If
your kitchen is stocked with these, hitting your goals gets way
easier.‌

THE LAZY SHOPPING LIST

Proteins:‌
Rotisserie chicken, Greek yogurt, Fairlife milk, cottage
cheese, deli turkey, tuna packets, egg whites, protein
shakes, protein bars, frozen grilled chicken strips‌

Carbs:‌
Microwave rice, mini bagels, oats, low-calorie tortillas,
frozen sweet potatoes, bananas, rice cakes, light bread‌

Snacks & Add-ons:‌

Sugar-free syrup, zero-cal sauces, light shredded cheese,
pickles, protein granola, hot sauce, diet soda, gum‌

Optional‌:
Frozen veggies, fruit, broth-based soups, low-cal ice
cream, nut butter (measure this if you’re trying to lose
fat)‌

This isn’t even close to everything I buy—but it’s a great

start to stay consistent without cooking full meals every
day.‌
 THE LAZY DIET 11

IN ACTION
SAMPLE DAY: AT-HOME EDITION
Here’s a lazy fat loss day using simple, no-recipe
meals you can throw together with minimal effort.
Nothing crazy—just meals that are high in protein,
taste good, and don’t take much time to make. If
you're busy, low on motivation, or just not in the
mood to cook a full meal, this setup works.‌

Breakfast:‌Egg whites + bacon + light bread toast‌

Lunch:‌Greek yogurt bowl with granola, berries, and
a powdered peanut butter-based drizzle‌
Snack:‌Protein bar + black coffee
Dinner:‌Rotisserie chicken + microwave rice +‌
frozen veggies‌

This kind of day works because it’s easy to stick to—‌

but you’re still eating foods you actually enjoy. You‌
don’t have to eat the same thing every day. You just‌
need a few go-to meals you like that fit your goals,‌
don’t take forever to make, and leave you feeling full‌
without going overboard on calories.‌
 THE LAZY DIET 12

IN ACTION
WHAT I ACTUALLY USE MYSELF
If you’re someone who wants more variety or actual
recipes to follow, I’ve been using ‌NickKaz’s cookbook‌
for probably half my meals lately. Not gonna lie—I do
make a little commission, but I use this thing daily. It’s
packed with low-calorie, high-protein versions of all
the stuff you crave: brownies, cookies, loafs, meals,
sweets, gummy bears—literally everything.‌

The recipes taste 80–90% like the real thing (I would

know, I’m a fatass and can’t stand “diet food.”) They
kill cravings, save a ton of calories, and honestly, I
don’t know if I could stay this lean without them.‌‌

You can grab it and save 15%‌‌using code ‌THOMAS ‌at

checkout.

When your food tastes good and still keeps you on

track, the game changes completely. Fat loss gets way
easier.‌
 THE LAZY DIET 13

IN ACTION
FAT LOSS COMES FROM HABITS
You don’t need to overhaul your life to make progress.‌
You just need a few daily habits that actually move the‌
needle. These are some of the ones I focused on when I‌
first started cutting—nothing complicated, just consistent‌
effort.‌

Walk more than you usually do‌

Make sure every meal has protein‌
Don’t drink your calories‌
Eat mostly the same meals day to day‌
Get 7+ hours of sleep when you can‌
Don’t panic if the scale goes up—it’s normal‌

These might seem basic, but that’s the point. The people‌
who win at this are usually the ones who just stick to the‌
boring stuff longer than everyone else.‌

THE REST COMES LATER

One of my coaching clients started by just following these‌
exact habits—no tracking, no meal prep. Just daily walks,‌
simple meals, and consistency. Within a few weeks, his‌
weight started dropping and his energy came back. We‌
didn’t even touch macros unti‌l month two. That’s what I‌
help people do—build structure after they’ve got‌
momentum. If that sounds like something you need too,‌
I’d love to help. That next step is waiting inside my‌
community or full coaching. If you’re already applying‌
what’s in this guide and want to take it further, I’m here‌
for you. But for now, just keep showing up. That’s what‌
gets results.‌
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THANK YOU!
If you made it all the way through this guide, I appreciate you!‌‌

Whether you’re just starting out or you’ve been spinning your‌

wheels for a while, I hope this gave you something real—less noise,‌

more clarity, and the sense that this whole “getting lean” thing‌

doesn’t have to be overwhelming.‌

You don’t need to be perfect. You just need something you can stick‌

to. The meals, the habits, the walks—none of it works unless you‌

actually do it. But if you do? This stuff adds up faster than you think.‌

If‌this clicked for you, I’ve got more:‌

Again, c‌heck out ‌NickKaz’s cookbook‌for most of the meals I eat

daily—high-protein brownies, sweets, and recipes that (seriously)‌

taste 80–90% like the real thing. Code “‌THOMAS”‌if you want it,‌

you’ll save 15% at checkout. And if you ever want direct help—real‌

structure, coaching, and a plan built around you—it’s all on‌‌my‌

website.‌

But for now? Just keep going. That’s all that matters.‌

-Thomas Arnold