Sample Meal Plan

Sample Nutrition Plan for a 180 pound Male

Daily consumption for Carbohydrates, Fats, Proteins:

Carbohydrates – 35%

Fats – 35 %

Protein – 30%

 

• Proteins – essential to growth and repair of muscle and other body tissues.
• Fats – one source of energy and important in relation to fat soluble vitamins.  Important for cells, the brain and nervous system.
• Carbohydrates – our main source of energy, important for chemical reactions, vitality and fuel.
• Minerals – those inorganic elements occurring in the body and which are critical to its normal functions.
• Vitamins – water and fat soluble vitamins play important roles in many chemical processes in the body.
• Water – essential to normal body function – as a vehicle for carrying other nutrients and because 65+% of the human body is water.

 

3.5 litres of water per day for an active male

2.7 litres of water per day for an active female

Health plan for a 180 pound stature includes:

Grains – buckwheat, millet, and other non-gluten grains.    Need to drastically reduce these.  Today’s grains are not very good for human health.  Provided best options if you “need” them still.  I prefer no grains at all.

Vegetables – 4 servings of vegetables per day.  Fresh organic is preferred.

Fruit  –  3 servings per day. Aim to consume fruit over juices which are high in calories & low in fiber content.

Dairy – 2 cups/servings per day (organic milk, real butter, goat’s milk, sour cream).

Protein – 4 – 5 ounce equivalents ((fish, organic eggs (if not sensitive), grass fed organic meat)).

Fats –  3 servings per day.  Include avocados, almond butter, ghee, coconut oil, olive oil, dark chocolate, macadamia, raw nuts, and fish.

 

Three different daily plans.  Pick one each day.

 

7:00 a.m (breakfast): 1) 4 organic eggs with natural juice, one cup of fruit with some almond spread

2) 1 serv. of grass fed bacon with goat’s milk with quinoa toast and banana

3) 3 turkey/meat sausages (grass fed) with asparagus, one cup of fruit

 

10:00 a.m (snack):  1) one half cup of almonds, sesame seeds, walnuts, with some vegetables

2) pumpkin seeds, flaxseeds, chia seeds, with a fruit

3) avocados, two pieces of fruit (banana, pears, blueberries, etc.)

 

12:30 p.m (lunch):  1) 5 ounces of chicken, raw vegetables like carrots, spinach, cucumber, celery, etc.

2) 5 ounces of turkey, vegetables like eggplant, cauliflower, beets with cottage cheese

3) 5 ounces of fish (Salmon or Tuna), vegetables like fennel, asparagus, brussels sprout

 

Have one glass of organic skim milk, water, or natural green tea with your lunch.

 

3:00 p.m (snack):    1) organic yogurt, peanuts

2) dark chocolate (quarter to half a bar) and a few almonds

3) nuts, cottage cheese, tea (with coconut oil in it)

 

6:00 p.m (dinner):    1) 5 ounces of Shrimp with brown rice and sea vegetables.  Salad can be mixed in

2) 5 ounces of lamb or chicken with potatoes, collard greens, kale and salad

3) 5 ounces of steak or red meat with vegetables (green peas, broccoli, spinach)

 

Have one glass of organic milk, water or natural green tea with your dinner.

 

 

8:30 p.m (snack):     1) 1 teaspoon of peanut/almond butter on a fruit of choice

2) Some additional nuts, strawberries, raisins, or watermelon

3) One of Oranges, papaya, pineapple, carrots, cucumbers

 

Avoid these if possible to reduce allergies as they are the five main “culprits” I see in clients:

• Commercial dairy with all the hormones, bovine, etc. ($3.97 bags of milk for example).
• Grain fed corn (GMO)
• Wheat, rye and barley (gluten rich foods)
• Soy
• Eggs (non-free range injected with hormones)

 

 

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