Here you will find some nutrition guidelines, a sample grocery list and sample meal plan.
MAX PHILISAIRE NUTRITION GUIDELINES
Eat every 2-3 hours. These meals should contain complete proteins such as: Egg whites, fish, soy protein isolate, veal, beef, Lamb, chicken breast. Vegetables such as: Broccoli, celery, spinach, corn, green peas, lima beans, carrots. Fruits such as: grape fruit, apricot, pears, apple, berries, strawberries, cranberries.
Have carbohydrates in the morning (oats, whole wheat) during (simple carbohydrates such as: honey, fruits, vegetables and berries ) and after exercise (with complete protein). Eat a complete protein, vegetable/fruit, and complex carbohydrate (such as: bread, rice, pasta as well as crackers and potatoes) meal the latest one hour later. These carbohydrates are rich in fiber.
25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil. You can supplement with high DHA/EPA fish oils such as: Omega-3 Fish Oil.
Drink plenty of water. You can drink dark teas, red wine (one glass a night is recommended).
Plan out your meals before hand your scheduled time to eat. It will help you stay on the right track. Try and pack meals for work, road or travel in containers that are easy to carry.
RECOMMENDED GROCERY LIST
Water
Non fat milk
Low fat yogurt
Eggs
Fish oil
Salmon
Tuna
Chicken breast
Turkey breast
Kellogg’s all bran cereal
Oatmeal
Grape fruit
Apricot
Pears
Apple
Berries
Strawberries
Cranberries
Whole wheat bread
Brown Rice
Pasta
Crackers
Potatoes
Broccoli
Celery
Spinach
Corn
Green peas
Lima beans
Carrots
Mixed nuts
Peanuts
Popcorn without butter
Tuna
Cottage cheese
Steak
SAMPLE MEAL PLAN
Breakfast: Grape fruit, egg whites, oatmeal, cottage cheese, Kellogg whole bran cereal, non-fat milk
Mid-snack: Cottage cheese, fruit, vegetables, sandwich
Lunch: Turkey, chicken breast, steak, mixed vegetables, brown rice, pasta
Mid-snack: mixed nuts, fruits, vegetables.
Pre-workout: yogurt, fruits
Post-workout: Egg whites, chicken salad, mixed vegetables