Nutrition Blueprint
- Details
- Written by Dave Gluhareff
Nutrition: Daily Meal Plan Blueprint:
**I eat 4000-5000 calories per day before a big race, 3000-4000 calories per day on normal days. The following Meals & Snacks are spaced out 2-3 hours all day from waking to bedtime:
-Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
-Mid-Morning Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)
-Lunch – (Lean Protein, Complex Carbohydrate, and Water)
-Late Afternoon Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)
-Dinner – (Lean Protein, Vegetable, Complex Carbohydrate, and Water)
-Nightly Snack - (Lean Protein, Vegetable, and Water)
-Before Bed snack – (Lean Protein or Protein Shake or Protein Bar with Water)
Healthy Grocery List Items I Plug into My Daily Meal Plan Blueprint
Proteins:
Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,
Complex Carbohydrates:
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Fruits:
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Vegetables:
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,
Miscellaneous:
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
For help with your own perosnalized meal and snack plan contact us for help and/or visit us at www.Facebook.com/StrengthRunner for daily Training, Nutrition, & Recovery information!