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Balanced Meal Plan for Optimal Health

The document provides recommendations for a daily nutrition plan including carbohydrates, proteins, fats, vegetables, fluids, supplements, sleep, and 6 meal examples. It recommends carbohydrate sources like sweet potatoes, rice, bananas, and berries. Protein sources include eggs, egg whites, lean meats, and protein powder. Fats come from protein sources, olive/coconut oil, and almonds. It also recommends 5-10 servings of vegetables per day, 3-4L of water, and supplements if needed like fish oil, vitamin D, and probiotics. 6-8 hours of sleep is also recommended.

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Matthew Citta
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57 views2 pages

Balanced Meal Plan for Optimal Health

The document provides recommendations for a daily nutrition plan including carbohydrates, proteins, fats, vegetables, fluids, supplements, sleep, and 6 meal examples. It recommends carbohydrate sources like sweet potatoes, rice, bananas, and berries. Protein sources include eggs, egg whites, lean meats, and protein powder. Fats come from protein sources, olive/coconut oil, and almonds. It also recommends 5-10 servings of vegetables per day, 3-4L of water, and supplements if needed like fish oil, vitamin D, and probiotics. 6-8 hours of sleep is also recommended.

Uploaded by

Matthew Citta
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

FUEL

Carbohydrates
14oz Sweet Potato 220g Jasmine Rice (Dry Measure) 2 x Banana 1 Cup Fresh Berries

Protein
3 Whole Eggs 1 Cup Egg Whites 250g (Raw) Lean Meat (Beef, Chicken,Fish) 250g (Raw) Lean Meat (Beef, Chicken,Fish) 1 Scoop Protein Powder

Fat
From Protein Olive/Coconut Oil Almonds(Butter)

Vegetables
5-10 servings of various colours

Fluid
3-4L Water 1-2c coffee or tea (no sugar)

Supplements (If Needed)


1-2g of combined EPA & DHA from fish oil daily 1,000-2,000IU of vitamin D daily during non-summer months Up to 2 scoops of protein powder daily Probiotic daily Simple and ideally food-derived multi daily

Sleep
6-8 Hours

Meals
MEAL 1 3 Eggs(W/Veggies) Sweet Potato Banana Meal 2 Scoop Protein Powder 1 Cup Berries Almonds Meal 3 Sweet Potato 250g Meat Veggies Meal 4 (Pre Training) Banana Scoop Protein Powder Meal 5 250g Meat 110g Rice Veggies Meal 6 1 Cup Egg Whites 110g Rice Veggies

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