This is meal plan for the run...
Mon – high
Tues – med
Wed – low
Thursday – high
Friday med
Sat med
Sunday low
Lets try 3 weeks like this but frequent communication full training cycle too but communicate throughout and full weekly check ins.
Low day
meal 1- 9 whites 1 whole(40p, 5f) - cage free organic if you want this to work the best,
1/2 cup oats(27c, 3f) 2 TSP NOT TABLE SPOON coconut oil( 9f ) - 12 spears asparagus
Meal 2 - Always try for wild caught for best result. 6 oz tuna steak(40p,1.5f)(not canned tuna) 1 cup spinach preferably with garlic 1/2 cup broccoli – 28g or 1 oz - Brazil Nuts(19f 5 p) or 2 tbsp brazilnut butter - 75g weighed kiwi(about one kiwi) 10 c
Meal 3- 6 oz wild caught salmon(15f 36p) 2-3 cups lettuce 12 spears asparagus - Vinegar if needed
Meal 4 - If you can, 7 oz Organic Chicken breast 4f 40 p) 4 oz sweet potato(27c , 114cal) or ½ cup quinoa(22c 114c) -1 cup spinach preferably with garlic, 1/2 cup broccoli
Meal 5 6 oz grass fed beef 90/10(15f 35p) 2 cups spinach preferably with garlic, 75g pineapple(10c,36 cal)
MEAL 6 is used any time throughout the day to make life easier. 2 scoops whey protein isolate - 1 tbsp brazil nut butter or cashew butter or 14g of those nuts(16oz egg whites preferred over powder)
Medium Day
meal 1- 9 whites 1 whole(40p, 5f) - cage free organic if you want this to work the best,
3/4 cup oats(35c, 6f) 2 TSP NOT TABLE SPOON coconut oil( 9f ) - 12 spears asparagus
Meal 2 - Always try for wild caught for best result. 6 oz tuna steak(40p,1.5f)(not canned tuna) 1 cup spinach preferably with garlic - 6 oz sweet potato(35c) – 28g or 1 oz - Brazil Nuts(19f 5 p) or 2 tbsp brazilnut butter - 75g weighed kiwi(about one kiwi) 10 c
Meal 3- 6 oz grassfed beef 90/10 (15f 35p) 4 oz sweet potato(25c) 1 cup beets(13c) ,12 spears asparagus -
Meal 4 - If you can, 7 oz Organic Chicken breast 4f 40 p) 8 oz sweet potato(45c c, 114cal) or 1cup quinoa(44c ) -1 cup spinach preferably with garlic
Meal 5 6 oz grass fed bee 90/10f(15f 35p) 2 cups spinach preferably with garlic, 125g pineapple(16)
MEAL 6 is used any time throughout the day to make life easier. 2 scoops whey protein isolate - 1 tbsp brazil nut butter or cashew butter or 14g of those nuts (16oz eggwhite preffered overpowder)
High day
meal 1- 9 whites 1 whole(40p, 5f) - cage free organic if you want this to work the best,
1 cup oats 2 TSP NOT TABLE SPOON coconut oil( 9f ) - 12 spears asparagus
½ cup berries any kind
Meal 2 - Always try for wild caught for best result. 6 oz tuna steak if not 6 oz COD (40p,1.5f) 1 cup spinach preferably with garlic - 8 oz sweet potato(35c) – 28g or 1 oz - Brazil Nuts(19f 5 p) or 2 tbsp brazilnut butter - 75g weighed kiwi(about one kiwi) 10 c
Meal 3- 6 oz grassfed beef 90/10 (15f 35p) 8 oz sweet potato(25c) 1 cup beets(13c) ,12 spears asparagus -
Meal 4 - If you can, 7 oz Organic Chicken breast 4f 40 p) 10 oz white potato or 1.5 cups white rice -1 cup spinach preferably with garlic
Meal 5 6 oz grass fed bee 90/10f(15f 35p) 2 cups spinach preferably with garlic, 125g pineapple(16) 6 oz sweet potato
MEAL 6 is used any time throughout the day to make life easier. 2 scoops whey protein isolate - 2 tbsp brazil nut butter or cashew butter or 28g of those nuts (16oz egg whites preffered over powder)
