The Chad Millet Method is a comprehensive approach to achieving a healthy lifestyle through a balanced diet and regular exercise. This method emphasizes the importance of whole foods, portion control, and mindful eating.

The Chad Millet Method is a comprehensive approach to achieving a healthy lifestyle through a balanced diet and regular exercise. This method emphasizes the importance of whole foods, portion control, and mindful eating.

Here is a step-by-step guide to following the Chad Millet Method, along with some important notes and nutrition facts.

Step 1:

Set Clear Goals Start by setting clear and realistic goals that align with your health and fitness aspirations. Whether you want to lose weight, gain muscle, or simply improve your overall well-being, defining your objectives will help you stay focused and motivated throughout the process.

Step 2:

Calculate Daily Caloric Intake To determine your daily caloric intake, you'll need to calculate your basal metabolic rate (BMR) - the number of calories your body needs to maintain basic bodily functions at rest. There are various formulas available to calculate your BMR based on factors such as age, gender, weight, and height. Once you have your BMR, factor in your activity level to determine your total daily energy expenditure (TDEE).

Note: It's important to note that the Chad Millet Method promotes a sustainable and balanced approach to weight management. Extreme calorie restriction or excessively low-calorie diets are not recommended.

Step 3:

Create a Balanced Meal Plan Design a balanced meal plan that incorporates a variety of nutrient-dense foods. Aim to include lean proteins, whole grains, fruits, vegetables, and healthy fats in your meals. Distribute your calories throughout the day, spacing them into smaller, more frequent meals, to maintain stable blood sugar levels and prevent energy crashes.

Note: The Chad Millet Method encourages portion control and mindful eating. Pay attention to your body's hunger and fullness cues and avoid mindless snacking or overeating.

Step 4:

Hydration and Water Intake Staying hydrated is crucial for overall health and optimal bodily function. Drink an adequate amount of water throughout the day, aiming for at least 8 cups (64 ounces) per day. Adjust your water intake based on your activity level and climate.

Note: Adequate hydration supports digestion, nutrient absorption, and helps curb appetite.

Step 5:

Incorporate Regular Exercise Physical activity is an essential component of the Chad Millet Method. Include a combination of cardiovascular exercises (such as running, cycling, or swimming) and strength training to improve endurance, build muscle, and burn calories. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, along with two or more days of strength training.

Note: Consult with a healthcare professional or certified trainer before starting any exercise program, especially if you have any underlying health conditions.

Step 6:

Mindfulness and Stress Management Incorporate mindfulness techniques and stress management practices into your daily routine. This may include meditation, deep breathing exercises, yoga, or engaging in activities that bring you joy and relaxation. Reducing stress levels can have a positive impact on your overall well-being and help prevent emotional eating.


Prioritize self-care and find healthy outlets to manage stress and emotional well-being.

Nutrition Facts:

One cup (174 grams) of cooked millet

  • Calories: 207
  • Carbs: 41 grams
  • Fiber: 2.2 grams
  • Protein: 6 grams
  • Fat: 1.7 grams
  • Phosphorus: 25% of the Daily Value (DV)
  • Magnesium: 19% of the DV
  • Folate: 8% of the DV
  • Iron: 6% of the DV

Here are the nutritional values for the ingredients mentioned in the Chad Millet Method:

Lean Proteins:

Chicken breast (100g)

  1. 165 calories
  2. 31g protein
  3. 3.6g fat
  4. 0g carbs

benefits:High in protein, low in fat, supports muscle growth and repair.

Fish (100g)

  1. 206 calories,
  2. 20g protein,
  3. 13g fat,
  4. 0g carbs

benefits:Rich in omega-3 fatty acids, promotes heart health and reduces inflammation.

Tofu (100g)

  1. 144 calories
  2. 17g protein
  3. 9g fat
  4. 2g carbs

benefits:Good source of plant-based protein, contains all nine essential amino acids, may lower cholesterol levels.

Whole Grains:

Millet (100g)

  1. 378 calories,
  2. 11g protein,
  3. 4g fat,
  4. 73g carbs

benefits:Gluten-free, high in antioxidants, may improve digestion and promote heart health.

Brown rice (100g)

  1. 111 calories,
  2. 2.6g protein,
  3. 0.9g fat,
  4. 23g carbs

benefits:Rich in fiber, may reduce the risk of heart disease and lower cholesterol levels.

Quinoa (100g)

  1. 120 calories
  2. 4.4g protein
  3. 1.9g fat
  4. 21g carbs

benefits:Complete protein source, high in fiber and antioxidants, may improve metabolic health.


Apple (100g)

  1. 52 calories,
  2. 0.3g protein,
  3. 0.2g fat,
  4. 14g carbs

benefits:High in fiber and antioxidants, may aid in weight loss and reduce the risk of chronic diseases.

Banana (100g)

  1. 89 calories
  2. 1.1g protein
  3. 0.3g fat
  4. 23g carbs

benefits:Rich in potassium, vitamins, and minerals, may improve digestion and heart health.

Orange (100g)

  1. 47 calories
  2. 1g protein
  3. 0.2g fat
  4. 12g carbs

benefits:High in vitamin C, antioxidants, and fiber, may boost immunity and promote skin health.


Spinach (100g)

  1. 23 calories
  2. 2.9g protein
  3. 0.4g fat
  4. 3.6g carbs

benefits:Rich in vitamins A, C, and K, iron, and antioxidants, may improve eye health and reduce oxidative stress.

Broccoli (100g)

  1. 34 calories
  2. 2.8g protein
  3. 0.4g fat
  4. 6.6g carbs

benefits:High in fiber, vitamins C and K, and antioxidants, may reduce inflammation and improve digestion.

Bell peppers (100g)

  1. 31 calories,
  2. 1g protein,
  3. 0.3g fat,
  4. 6g carbs

benefits:Excellent source of vitamin C, antioxidants, and fiber, may boost immunity and promote weight loss.

Healthy Fats:

Avocado (100g)

  1. 160 calorie
  2. 2g protein
  3. 15g fat
  4. 9g carbs

benefits:Rich in monounsaturated fats, potassium, and fiber, may improve heart health and promote weight loss.

Olive oil (1 tbsp)

  1. 119 calories
  2. 0g protein
  3. 14g fat
  4. 0g carbs

benefits:Contains monounsaturated fats and antioxidants, may reduce inflammation and lower the risk of heart disease.

Almonds (1 oz)

  1. 163 calories
  2. 6g protein
  3. 14g fat
  4. 6g carbs

benefits:High in monounsaturated fats, protein, and fiber, may reduce hunger and aid in weight management.

These values are approximate and can vary based on factors such as the specific variety of the food and how it's prepared. Always refer to the nutritional information on the packaging for the most accurate values.


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