We’re giving you two sample full-day meal plans. The first is for your workout days, with pre- and post-workout shakes built into the program. These are necessary to make certain you’re consuming the right amount of calories per day. The rest day plan eliminates pre- and post-workout shakes (particularly the fast-digesting carbs), but includes protein shakes without these carbs to make sure you’re getting plenty of protein while cutting calories. We also want to keep you eating several times throughout the day.
Training Day Sample Meal Plan
This is a sample plan, which means you should vary your food intake from day to day, striving to hit similar numbers with your macros and total calorie intake. You don’t need to vary wildly, but replace vegetables, fruits, and meat and carbs sources with comparable foods to provide a broader range of vitamins and minerals. Every food has a slightly different micronutrient profile and a little variance helps make sure your diet is rich in all nutrients.
During the first four weeks, you want to avoid fast-digesting carbs on your rest days. Since you’re on a moderate- to low-carb program, the best way to rest and recover is to take in an adequate supply of slow-digesting carbs throughout the day while keeping calories low and protein intake relatively high.
