My Meal Plan: To Eat Like a Hobbit


There are so many fad diets out there.  The best way to do it that I have found is to eat like a Hobbit! Breakfast, second breakfast, elevensies, luncheon, afternoon tea, dinner, and, later in the evening, supper. Ok not really, what I mean is, eat often! 5-6 small, healthy meals per day, 6 days per week.  And then take one day to eat whatever you want – like a Dwarf!  I guess you could call this The Lord of the Rings Diet!

A healthy meal consists of 1 palm sized serving of lean protein and 1 fist sized serving of healthy carbohydrates, and at least twice a day I add a healthy serving of vegetables to my meals.

Portion sizes hands

The best foods are high in nutrients and calorie compact. Avoid fatty proteins like cold cuts and regular ground beef and bacon (I will miss you my old freind).  Avoid bad carbs like white bread, white rice, white pasta, baking, doughnuts… (get the picture?)  I will also avoid “frankenfoods” those foods created in a lab with 100 different things.  Things like hotdogs, potato chips, Kraft Mac & Cheese, ice cream – I will eat them on my free day, but not during the week.

My favorite good proteins are eggs, chicken, tuna, lean beef, low-fat cottage cheese and salmon. For good carbohydrates, I like baked potato, brown rice, oatmeal, bananas, yogurt, apples, oranges, strawberries. I also like whole grain bread and pasta, but since that is quite pricey, I will attempt to avoid breads and pastas. And for vegetables, I like my cold carrots, cucumbers and celery, as well as leafy greens like spring mix, romaine lettuce, and spinach.  I also like steamed green beans and steamed broccoli and cauliflower. You get the idea.

Being a little guy, not unlike a Hobbit, a day’s meal plan would look something like this:

  1. 630am: COFFEE with milk.  Smoothie made with Strawberry, Banana, yogurt, OJ, and protein powder.
  2. 10 am: 1 boiled egg, apple & COFFEE with milk and 8oz H2O
  3. 12pm: Tuna salad on a leafy greens  with carrots, celery and cucumber. Low cal ranch dressing  8 oz H2O
  4. 3pm: 1/4 Cup Almonds and 8oz H2O
  5. 6pm:  Roasted chicken, baked potato with salsa, steamed veggies, H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Find what works for you.  Eating like a Hobbit 6 days a week and like a Dwarf for one day per week worked for me in the past, and will hopefully work for me again.  Hooray for the Lord of the Rings Diet!

Eating like a Dwarf:


New Year’s Resolutions


My resolution for the upcoming year is to use this blog everyday as a journal of my daily meals, exercise and devotions.  

Is that it?

What a boring resolution!

This is something I used to do everyday.  It takes a mere 5 minutes per day before bed.  The gist is that I will post how I did that day and what my plan is for the next day.  Rather than resolve to be a better husband, or lose weight, or be a better christian, this is something tangible I can do.

I encourage you to do the same.  Feel free to follow along.

The entries will look something like this:


Stuck to my meal plan. Sunday is my rest day and my free meal day.  So I rested from exercise and ate whatever was put in front of me. Went to Church twice and had personal devotions, read Psalm 1. Family devotions were chaos. Couple’s devotions after I get off the computer.



  1. 630am: COFFEE!  a piece of whole grain toast with natural peanut butter, a banana, a yogurt and a 16oz glass of H2O.
  2. 10 am: 1/4 cup of almonds & 8oz COFFEE! H2O
  3. 12pm: Turkey sandwich, apple H2O
  4. 3pm: veggies and dip 8oz H2O
  5. 6pm:  Roasted chicken and potatoes, and steamed veggies, H2O
  6. 9pm: fruit smoothie.


  • 30 minute run.


  • Psalm 1

Public Accountability

Hi there!

This is a typical old man post.  I am going to brag about things from my past. I used to be so strong and I won this event and did that, oh did I tell you about the time I won a basketball game…my athletic prowess…I could bench press…ok…

…not really.

I found an old blog I used to have, where I tracked what I ate, what I weighed, how strong I was and so on. You see, I was gearing up for a career in law enforcement so fitness was an everyday thing.  It was a lifestyle.  Outside of a couple beers on the weekend and the occasional pizza I was careful not to put poison in my body and I was careful to exercise 5-6 days per week. This went on from about 2007 to about 2010. Here is a screen shot from 5 years ago from my blogs stat tracker:


I managed to gain 4 pounds in 6 weeks and lose 3/4 of an inch off my waist.  Not bad.


So here is photo of the scale taken today.

IMG_20131225_210612 (1)

39 lbs heavier and I guess about 12″ added to my waist in 5 years. That is unacceptable. I am only 5’7″ tall!

I am not even going to check my waist.  I got lazy and life got busy. Another child, more responsibility with work and church and so on.  It all adds up.

I am not planing a career in law enforcement anymore, I am planing on finishing my degree and going to seminary.  I don’t need to run 10k in under 40 minutes for that.  Rather I need to be healthy.  In body and soul.  So I need to make some changes before I cross the 200lb mark.   This blog is my way of publicly holding myself accountable.

I am not going on a diet.  I am just going to make healthy choices.  Teresa is on board.  We have stocked up the fridge with fruits and veggies and healthy lean meats.  I have a two week rotation of beginner exercises drafted up and meal plans ready.  ( I am a beginner again – love it!).

I will post my stats, goals and plans next time on my “new years resolution” post.

Feel free to follow along.  Feel free to join in.  If you live nearby and want to run together or go for hikes I would love to – just don’t expect me to keep up!

Till next time…