A Basic Diet Template:
Divide your protein intake up roughly between each of your meals.
About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout.
Breakfast - About 15% Of Total Caloric Intake:
1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.)
2/3 of protein (eggs, milk, lean meat)
Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
Your choice of fruits & or vegetables from the list
Water or Green TeaAll Other Pre Workout Meals & After 4-6 Hours After Workout:
1/3 of starchy vegetables and/or fruits (greens, sweet potato, salad, etc.)
2/3 of lean proteinSmall portion of good fatsAny of the listed fruits & vegetablesWater or Green Tea to drink
Pre-Workout Nutrition (Optional, But Ideal)
30-40 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
5-15 grams of whey or BCAA powder
Post-Workout Nutrition (Get As Soon As Possible)
20-40 grams of whey protein40-80 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
1-2 grams of BCAA's1-2 grams of glutamine1-2 Hours After Workout:
1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Minimal fatsAny Fruits & Vegetables from the list
Water or green tea to drink
3-4 Hours After Workout:
1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Small serving of extra good fatAny Fruits & Vegetables from the list
Water or green tea to drink
4-6 Hours After Workout:
1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
2/3 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Small serving of extra good fatsPre-Bed Meal:
1 cup of skim milk1/2 scoop of whey protein1/2 scoop of casein protein OR2 cups skim milk + 1/2 scoop whey
Meal 1 option 1: 1/2 cup oatmeal + 1/2 banana + 1 cup egg whites option 2: 3 egg whites + 1 whole egg + 1 cup spinach + 1/2 cup veggies of your choice (tomatoes, peppers, mushrooms) + 1 slice of Ezekiel bread or other sprouted grain bread
Meal 2
6-8 oz. protein + 1 cup veggies example 1) Grilled chicken breast with asparagus example 2) Baked tilapia with broccoli topped with seasoned extra virgin olive oil example 3) Sardines served with mixed greens salad
Meal 3
6-8 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional) option 1: 1 can tuna (in water) with 1/2 yam, and 2 tbsp. salsa option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts option 3: kidney beans with 1/2 cup quinoa & 1/2 sliced avocado
Meal 4 option 1: 1 scoop protein powder + water or almond milk option 2: 1 cup carrots or celery + 2 tbsp. hummus (see recipe HERE) option 3: 1 apple + 1 tbsp. natural nut butter
Meal 5
6-8 oz. protein + 1-2 cup veggies example 1) 2 cups mixed greens + grilled chicken or turkey example 2) lean beef burger + sautéed veggies (carrots, onions, peppers) example 3) chickpeas salad (with peppers, mushrooms, parsley, lemon juice, etc.)
Meal 6 (optional) option 1: 1/2 cup cottage cheese + cinnamon option 2: 1/2 plain Greek yogurt + cinnamon option 2: scoop of protein with water
TIPS:
Protein sources: Chicken, turkey, extra lean beef, white or fatty fishes , eggs & egg whites, tofu, beans and lentils.
Healthy fats: Extra virgin olive oil, nuts & seeds (hazelnuts, almonds, cashews, walnuts, natural nut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna, mackerel, herring, trout sardines).
Healthy carbs: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthy carb source since we’ve already listed our fruits, veggies and beans in the food options above (brown rice, yams, quinoa, oats, whole