Breakfast: a piece of fruit or half of your normal protein smoothie

 

Improvements: Add nuts, a full smoothie, or yogurt with the fruit.  

 

Lunch: Eat until full and save 1/3 of the meal for a snack later. 

 

Improvements: Examples - A salad with chicken, avocado, quinoa, and veggies (with some olive oil and lemon as a dressing) could provide protein, carbs, and fats. This could keep you full longer and give you sustained energy for the rest of your day. 

 

Dinner: Eat a normal meal

 

Improvements: Dinner should be your largest meal if you’re training in the afternoon or evening. Just like lunch, focus on balanced macros: lean protein (chicken, fish, or plant-based), complex carbs (sweet potatoes, rice, whole grains), and a lotof vegetables.

 

Example: Grilled salmon with roasted veggies and quinoa or brown rice. This provides omega-3s, fiber, and quality protein.

 

When to fast? No eating after 7 pm. This is crucial. 

 

Improvements: If you’re doing intense training in the evening, a small post-workout snack might help with recovery. For example, a protein shake or a small serving of lean protein and carbs (like a boiled egg and banana).

 

Fat burner: two scoops a day or whatever the directions say to do

 

Yuka: a smartphone app to scan food items before you buy them

 

This is Yuka, plus a fasting program, plus a fat burner. 

 

• Protein: You didn’t mention how much protein you’re consuming, but if you’re training regularly, you’ll want to make sure you’re getting enough for muscle repair. Around 1.6 to 2.2 grams of protein per kilogram of body weight is a common target for athletes. GNC said you want to consume 187 grams of protein each day.​

• Recovery foods: Post-workout nutrition is key. After training, you want to replenish glycogen stores (from carbs) and provide protein for muscle repair. A smoothie with protein powder, a banana, and some spinach or berries is a simple and effective choice.