The Bare Minimum
If you don’t eat at least this much,
Do not expect good results from training
Your further progress depends on a steady intake of quality protein
Every day eat at least:
Six (6) servings of 15-30 grams protein
Three (3) servings of good fat:
Flax oil, omega-3 eggs, fish or fish oil, olive oil
For example, choose one of the following at each meal:
Breakfast
• 1 omega-3 eggs and ½ cup egg substitute or
• 8oz 1% cottage cheese or
• Meal replacement/RTD or
• Protein drink or bar
Morning Snack
• Dairy protein: yogurt, string cheese or
• Whey protein: drink or bar
• Add flax oil to yogurt or cottage cheese
Lunch
• Six to eight ounces of any animal protein, salad and vegetables
• Small serving of low or moderate glycemic carb such as rice or yam
Afternoon Snack
• Dairy protein: yogurt, string cheese or
• Whey protein: drink or bar
Dinner
• Six to eight ounces of any animal protein, salad and vegetables
• Small serving of low or moderate glycemic carb such as rice or yam
Evening Snack
• Protein drink with whey—Add flax oil to shake
• Mix in berries and ice for a smoothie
©2006 by Brian Petty