Starting Template

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Some Things To Help

Good template to use as an idea how to stay on task  All vitamins and minerals are in a proper diet. 


the key is meal prepping so you aren't figuring out what to do every day   


Also soy or almond milk, decaf teas, and juice NOT FROM CONCENTRATE are fine for beverages with meals 


If trying to lose or gain weight and /or having time constraints there are decent meal replacement shakes that you can substitute a meal with or include with a meal if trying to gain weight. Just ensure it is a meal replacement shake vs protein shake. Extra protein is only needed for those injured or trying to bulk up with muscles. If drinking a protein shake you still need to eat and cannot replace a meal with a protein shake, it has to specifically be a meal replacement shake that has a well balanced amount of nutrients.

Breakfast 6:30am-8:30am

Morning: 6:30am water, 32 oz 7:30am breakfast (Ideal Times), 5-7 fruit color variety (inside color) Ex. Pineapple-yellow, strawberries-red, blueberries-blue, kiwi-green, mango-orange, apple-white, etc


Snack recommended if working out before breakfast. You should never workout on an empty stomach.

Snack (Optional)

Snack: 9-10am, water 8 oz. Fruit, veggies, seeds, nuts, etc. 


at least an hr before/after breakfast/lunch

Lunch 1030am-12:30pm

Lunch: 11:30am (Ideal Time) water 16 oz Veggie variety, green, red, yellow etc. Avocado and hummus are good to have with lunch as well. Legumes like chick peas, black beans, etc. Also, whole grains are also good for lunch, whole wheat, brown rice, quinoa, couscous, etc.

Snack (Optional)

Snack: 130pm-430pm, water 8 oz. Fruit, veggies, seeds, nuts, etc. 


at least an hr before/after breakfast/lunch

Dinner 5:30pm-8:30pm

Dinner 5:30pm (Ideal Time) 16 oz water Whole grains (brown rice, black rice, wild rice, couscous, wheat, oats, even whole grain cereal like Last is good when in a rush and don't feel like cooking) veggie variety, spinach, eggplant, zucchini, cucumber, kale, peppers (red, green, yellow, etc) onions, green beans, peas, corn, squash, etc. Legumes such as any beans, lentils, peas, etc.


After Dinner Snack: (Optional) 8 oz water Fruit, veggies, seeds, nuts, etc.   


Before bed: 8-16 oz water