Navigating through endless diet advice can be overwhelming, but Chef Tyler Layne suggests that adopting a healthier lifestyle doesn’t have to be stressful. Small, gradual changes, he believes, can lead to significant improvements in overall health.
Layne, the owner and head chef at Box Eats, operates a meal prep business centered around whole foods. His goal is to provide nutritious meals for busy individuals who may not have the time or resources to prepare fresh, wholesome dishes on their own. Box Eats was born from Layne’s own health journey, which began during his college years.
In his early culinary days, Layne hosted “Paleo Night” dinners for friends, making a little extra money while experimenting with a diet focused on unprocessed foods. Although he no longer strictly follows the Paleo diet, which excludes dairy, grains, and legumes, Layne credits it with teaching him how to fuel his body properly.
“Eating real food as often as possible is the best advice,” Layne shared.
At Box Eats, while offering options aligned with Paleo and Whole30 diets, Layne’s focus is on balancing macronutrients—proteins, carbohydrates, and fats—which are the building blocks that keep the body functioning daily.
For some, counting macros is a useful way to ensure they’re meeting nutritional goals, whether it’s for weight loss, maintenance, or gain. Chef Layne incorporates this approach into his meal plans, listing out macronutrient breakdowns and calorie counts for each dish. However, he stresses that macro-counting isn’t essential for everyone.
“You don’t have to obsess over numbers. Just eat real food,” he emphasized.
For Layne, “real food” means opting for unprocessed options that provide balanced nutrients—protein for muscle repair, carbs for sustained energy, and healthy fats for overall well-being. Adopting this mindset can improve energy levels and satiety, helping individuals feel full longer.
One of the most popular dishes at Box Eats is meatloaf with mashed potatoes—a meal that may seem indulgent at first glance but, when made with whole foods, fits perfectly within a healthy diet. According to Layne, the true challenge lies in not knowing what’s actually in the food when dining out, where many meals are packed with unhealthy ingredients.
“There’s a lot of junk in restaurant food that you don’t even realize. You’re just not getting the nutrients your body needs,” Layne explained.
That doesn’t mean eating out is off-limits. Layne encourages a healthy relationship with food, suggesting that indulging in favorite treats is fine, as long as it’s done in moderation.
“The 80-20 rule is a good guide: 80% of your meals should be nutritious, and 20% can be your ‘cheat’ meals,” he advised.
Layne follows this approach himself, noting that he enjoys fast food on occasion. However, he has noticed a positive difference in his well-being when he prioritizes whole foods, making him less inclined to indulge in processed options.
Prioritizing whole foods not only boosts energy levels but can also contribute to a longer, healthier life. According to the CDC, good nutrition can help prevent chronic conditions like heart disease, diabetes, and obesity.
“Do a bit of research, and you’ll see that changing your diet can truly transform your life,” Layne concluded.
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