The Optimal Performance Meal Plan
This Meal Plan is for those individuals who exercise strenuously. Simply put, you get to eat more, and still lose body fat.
Just like the Foundation Meal Plan, the order of meals and meal replacements doesn’t matter as long as you eat all the food every day.
Here are some important points to remember:
- To recover more quickly from your workout, eat a meal replacement containing carbohydrates in the 30 minutes after your workout.
- If you weight under 150 pounds, use half a meal-replacement bar or drink.
- If you weight over 150 pounds, add 1 Protein Pick per meal: breakfast, lunch and dinner.
- Make most of your food selections from the Power Foods table from The Optimal Performance Meal Plan. It’s somewhat similar to the Foundation Meal Plan. These foods were selected because they’re packed with the nutrients you need to fuel your workouts.
- Remember to drink a big glass of purified water before every meal and snack. This will help satisfy your appetite, improve your energy level, and aid your digestive system.
Well, can you take a day off the Meal Plan? The Optimal Performance Meal Plan was designed as a way you can eat for the rest of your life. The foundation is fruit, vegetables, proteins and quality fats. Once you get familiar with Picks, you can use any food – that’s right, pizza, candy, wine, any food – in your Meal Plan. You just have to limit the quantity to fit withing your Picks for the day.
- Breakfast: 1 Fruit, 1 Vegetable, and 2 Protein Picks and a glass of water.
- Snack: Meal-replacement drink or food bar and a glass of purified water.
- Lunch: 1 Vegetable, 1 Grain, 2 Protein, and 1 Fat Pick and a glass of water.
- Snack: Meal-replacement drink or food bar and a glass of water.
- Dinner: 1 Fruit, 2 Vegetable, 1 Grain, 3 protein, and 1 Fat Pick and a glass of water
- Snack: 1 Fruit or Vegetable Pick and a glass of water.
Power Foods
| Fruit Picks | Vegetable Picks | Grain/Carb Picks | Protein Picks | Fat Picks |
|---|---|---|---|---|
| 1/2 apple | 1/2 med. potato | 1 cup cooked oatmeal or bran flakes | 1 oz. chicken, turkey, lean beef or ham, Canadian bacon | 1 T. olive, safflower or canola oils, or salad dressings made with these oils |
| 1 orange, peach or nectarine | 1 cup broccoli or cauliflower | 2 slices whole grain bread | 3 egg whites or 1/2 cup egg substitute | 1 T. almond butter or natural peanut butter |
| 1/2 banana | 1/2 cup corn, peas or carrots | 1/2 whole wheat pita bread | 1 oz. low-fat Swiss, colby, or cheddar cheese | 2 T. almonds or walnuts |
| 1/2 cup any type of berries | 1/2 cup beans (all types) | 1 cup low-fat yogurt or skim milk | 1 oz. cold-water fish, salmon or tuna | 1 T. Caesar or ranch dressing |
| 1 cup of any type of melon | 1 cup salsa or marinara sauce | 1/2 cup cooked pasta or rice | 1/2 cup non-fat cottage cheese | 1 T. low-fat cream cheese |
