Nutritional Guidelines
Note: Consult nutritionist or physician before making diet changes.
Recommendations
At Advanced Fitness & Athletics, we do not have trained nutritionists on our staff. However, we have seen success with our clients using the following, general guidelines for eating:
- Eat six meals a day consisting of between 200 and 400 calories each. If you average 400 calories a meal that’s 2400 calories a day.
- You are allowed four cheats a week. Missing a meal is a cheat.
- No carbohydrates (potatoes, noodles, grains, bread) five hours before bed time.
- For three meals a day eat a serving of protein, serving of fruit or veggie, and an additional serving of fruit or veggie.
- For the other three meals eat a serving of protein, a serving of fruit or veggie, and a serving of carbohydrate.
- A serving is about the size of your fist.
- Double serving of protein is allowed and not considered a cheat.
- To be considered a protein a food needs to have at least 5 grams (g) of protein per serving.
- Limit your servings of animal or animal products to 8 servings a week.
Here are some ideas to get you going!
Breakfast
- Toast, peanut butter & a piece of fruit
- Oatmeal with nuts & a piece of fruit
- Eggs, toast & a piece of fruit
- Muffins with nuts and fruits & plant-based milk with protein
- Plant-based sausage sandwich & fruit
Early Snack
- Yogurt & two pieces of fruit
- Smoothie (fruit/vegetable with milk/yogurt)
- Peanut butter & piece of fruit
- Mixed nuts & two pieces of fruit
- Veggie lentil and pasta soup.
Lunch
- Pizza
- Sandwich, pieces of veggies
- Soup with veggies and protein
- Lentils potatoes and veggies stew
- Plant base hotdog & broccoli
Afternoon Snack
- Peanut butter & crackers and a fruit
- Cheese & pretzels & fruit
- Hummus & tortilla chips & salsa
- Plant-based hamburger with baby carrots
- Bean burrito and sautéed veggies
Dinner
- Baked chicken, broccoli & salad
- Beef stew & salad
- Three bean chili with corn & carrots
- Garden salad with hummus
- Vegetable curry with lentils
Evening Snack
- Yogurt & fruit
- Peanut butter & fruit
- Smoothie (plant-based milk)
- Garden salad with oil and vinegar dressing
- Vegetable stir-fry & cauliflower rice