Sample Meal Plan
Here is a sample customized Nutrition Program, created for one of Brian's students. Your Nutrition Program will be different. It will be based on your Health and Fitness Evaluation, your Body Composition Report, and your lifestyle.
PROTEIN
3 egg whites
3 oz. chicken breast
3 oz. turkey breast
4 oz. white fish
4 oz. seafood
4 oz. tuna fish
4 oz. lean meat
4 oz. cottage cheese
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CARBOHYDRATE
1 cup steamed vegetables
1 cup raw vegetables
1 cup Goya mixed beans
1 cup oatmeal
1 sweet potato
1 baked potato
1/2 cup wild rice
1/2 cup brown rice
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ESSENTIAL FAT
1/4 tsp. virgin olive oil
1/4 tsp. flax seed oil
1/2 egg yolk
1/4 avocado
5 black olives
4 almonds
4 cashews
4 walnuts
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Special Instructions:
- Combine one protein, carbohydrate and essential fat source to make a meal.
- Eat three to four meals a day.
- Eat only one piece of fruit a day for the first two weeks after starting this program. A banana, grapefruit or pineapple is your best fruit carbohydrate choice.
- Eat 1 cup of lettuce immediately after or with most meals.
- Drink two 8- to 10-ounce glasses of water 20 minutes after each meal.
- Combine two half quantities of the protein sources listed below to accelerate your fat loss and optimize your sport performance nutrition program.
- Your physician and pharmacist must be notified before you change your current nutrition program.
Copyright© Brian Buturla Nutrition Programs
