Men refer to it a number of ways—“energy,” “mood,” “stamina,” “temper,” “consistency,” “focus.” But all these words circle around one issue: Everyone wants to feel good throughout the day. No one wants to peak and crash multiple times. For many of us, the ability to focus on demand isn’t just nice; it’s essential to our livelihoods.
Feeling good is apparently a tricky thing. Americans spend billions of dollars annually on pills like Prozac, Paxil, and other calm-inducing remedies. We exercise. Some of us get regular massages or even take breaks to meditate or pray. When all else fails, we watch sports or go shopping. And yet, for all that firepower, who among us doesn’t feel crappy from time to time? We get annoyed or anxious during the day. Our attention begins to wane when we need to be sharp. Have you ever taken a nap at your desk against your better judgment? If so, you know what I’m talking about.
Here’s a suggestion: The next time you’re feeling down or sluggish, look at what you’ve been eating. It could be that your diet is hurting your mood or sapping your ability to concentrate. We all have ideal chemical balances in our bodies, and food plays a big role in controlling them. Eat junk and you’ll probably feel like junk. Eat the right stuff, and you’ll sail through the day alert and enthusiastic.
And I’m not just talking about the easy days. Food can get you through the tough times, too. For example, research published in the journal Appetite suggests that stress-prone individuals who find themselves in stressful situations can increase personal control by eating meals rich in carbohydrates and light on protein.
Scientists are making more and more discoveries like these—ones you can harness for optimum brainpower. Although some of this nutritional science is still murky, much of it is very well studied, providing some hard-and-fast rules you can use to boost your mood, energy levels, and mental performance.
You didn’t buy this book for a course on human biology, and I know you’re eager to get to the good stuff. But there are things you should know first to help you understand how and why foods affect your mood.
Scientists like to compare the human body to a car. Your stomach is the gas tank, and food is the gas. But that metaphor is incomplete—your body is far more complicated than a car, and the range of fuels you need (carbs, protein, etc.) is far more varied and complicated than gasoline. I prefer a different metaphor: the body as a chemistry set. If you are like a lot of guys, you owned one of these while growing up. Remember how carefully you needed to measure various powders and liquids to get the right result? Your body is the same way: Every time you eat, you’re setting off a chemical reaction. To get the desired chemical effects, you need to eat the right way.
The best example of this is the tricky relationship in your body between serotonin, blood sugar, and tryptophan.
Picture your brain: a collection of circuits, structures, and chemicals that control everything in your body, including your mood. Among these parts is the system responsible for creating the neurotransmitter serotonin, a highly talked-about chemical in your brain and one of the most significant factors in mood and the development of mood disorders.
How you eat—specifically, the ratio of protein to carbohydrate in what you eat—plays a big role in your serotonin levels. At the heart of this tricky chemical process is tryptophan, a dietary amino acid found predominantly in proteins. When there is more tryptophan in your brain, you create more serotonin and feel good. When tryptophan levels are low, your serotonin levels will stay low and you’ll feel crappy.
This begs the question: How do you get more tryptophan? The answer is not as easy as scientists once thought. For years, scientists pointed their patients toward meals heavy in protein, arguing that if something is high in tryptophan and you ingest it, you process more tryptophan. But research now shows that getting tryptophan into your brain is harder than just feasting on meats. Unless the protein you’re eating is very heavy in tryptophan and light on other amino acids (think dairy products and turkey), consuming a high-protein diet doesn’t crank up your body’s serotonin production at all. In fact, because tryptophan competes with so many other amino acids for the same brain receptors, a high-protein diet can essentially shut out tryptophan.
On the other hand, when you consume a meal lower in protein and higher in carbs, the tryptophan available has a greater chance of attaching itself to these receptors and raising serotonin levels. What’s more, elevated levels of blood sugar—caused by carbs—leads to a rise in insulin. And insulin, as luck would have it, is a natural springboard for tryptophan, launching it into the brain. At the same time, insulin locks out other amino acids.
Conversely, when you eat a meal high in protein and low in carbs, blood glucose levels fall and insulin levels drop, leading to a rise in another hormone, cortisol. Cortisol’s job is to break down proteins. Broken-down proteins mean more amino acids in the blood. More amino acids mean less room for tryptophan to get the brain’s attention. Serotonin levels fall, and so does mood.
So what does this mean for the food-mood connection? That contrary to popular belief, it’s not a high-protein meal that elevates your mood, it’s a meal a little higher in carbohydrates and a little lower in protein. That’s why all those people on high-protein diets are so crabby. The best combination of foods to elevate mood is a small amount of dairy and turkey (both high in tryptophan) combined with one to three servings of low- to moderate-GI carbohydrate sources like whole grains, rice, starchy vegetables, beans, fruits, and milk (see the discussion of dietary sugar on this page for more on low- versus high-glycemic carbs). This meal will cause a moderate rise in insulin levels that will promote the cascade of events leading to elevated levels of serotonin in your brain: It will put a smile on your face.
There are plenty of other ways in which food affects happiness, but two others that are extremely important to remember are:
1. How good fats lead to happiness
2. How dietary sugar can sour your mood
No, I’m not about to tell you that the key to happiness is getting fat. Actually, the key to happiness is fish. If you’re like me, you grew up hearing that fish is “brain food.” In a way, it’s true—fish can help your brain work at peak levels. But it might be more accurate to call fish “mood food.”
A while back, scientists began noticing that the countries with the highest fish consumption per capita also had the lowest levels of depression. Curious, researchers at the National Institutes of Health conducted a series of studies, using piglets as subjects, to observe the effect of fish consumption on mood.
The results? Let’s just say there are few creatures perkier than a fish-fed pig. Based on this study and others that followed, scientists determined that fish oils containing omega-3 fatty acids—polyunsaturated fats, which the body can’t produce and therefore must get from your diet—produce effects similar to those of Prozac and other antidepressant drugs. Other experiments, including ones that study the omega-3s found in flaxseed oil and hempseed oil, have only strengthened the theory.
How do the fats work? Like those drugs, they raise levels of serotonin in the frontal cortex of your brain, where depression and impulsivity are modulated. The pig-studying scientists found that their livestock’s serotonin doubled after 18 days of eating fish.
The human research on omega-3 fatty acids has been pretty convincing, too. Here’s one of my favorites: A researcher at Sheffield University in England studied 70 depressed patients—none of whom had responded to antidepressant drugs—who were administered omega-3 fatty acids for 12 weeks. Sixty-nine percent of them showed marked improvement, compared with only 25 percent of those who received placebos.
Overall, fat is the most underrated of the three macronutrients when it comes to determining whether you’re headstrong or a head case. (Fats constitute as much as 60 percent of your brain’s structure, and fatty compounds make up the inner and outer membranes of cells.) These compounds play a key role in how well brain cells interact and communicate with each other, as well as how smoothly and efficiently chemical messages move from one neuron to another. (This may explain why the omega-3s found in fish oil seem to improve cognitive skills as well as mood.)
Moreover, nerve fibers that travel from the brain to the spinal cord and then snake through the rest of the body, enervating it, are wrapped in a white-colored fatty substance called myelin. If you stopped eating fat, you’d stop nourishing and replenishing these and other fat stores. Maybe that would make your body look fabulous, but it would also impair your brain’s ability to perform key functions.
On the other end of the spectrum from good fats is sugar. Perhaps no single food affects stress hormones, mood regulators, and appetite signalers as negatively as excess sugar. Learn to control sugar, and you’ll go a long way toward controlling how you feel throughout the day.
To understand why sugar is more problematic than other forms of carbs, consider where it falls in the carbohydrate spectrum. Whole, unrefined carbohydrate sources such as whole grains, beans, nuts, seeds, vegetables, and fruits are packed with nutrients, dietary fiber, and phytochemicals—most with a long list of impressive health benefits to their name. They are also credited with helping you maintain steady blood-sugar levels. When your blood sugar stays consistent, your mood is elevated, and you don’t feel terribly hungry. In other words, you feel good.
But sugar is at the very top of the GI scale, and foods containing large amounts of sugar are right up there with it. These foods often offer virtually no nutrients along with the calories. What’s worse, they often cause a rapid rise in blood glucose, which then causes a fast peak in insulin levels. Brain tryptophan rises and you feel energized for a bit, but the insulin moves blood sugar out of your system so fast that blood-sugar levels quickly fall, followed by lowering insulin levels. This roller coaster ride often leaves people feeling drained, in a foul mood, and, usually, uncomfortably hungry.
When you factor in all the other ways sugar can hurt you—excessive sugar consumption has been associated with tooth decay, obesity, cardiovascular disease, and blood-sugar metabolism disorders such as diabetes and hypoglycemia—you have to wonder why our bodies crave it so much. The answer lies in our evolutionary past. For thousands of years, Homo sapiens evolved to seek out sweet-tasting foods instinctively as a means of survival. Depending on the time of year and where they lived, people would scavenge for foods that were dense in energy and loaded with nutrients. Fresh ripe fruits on trees and vines, honey from combs, and sweet saps from trees and plants—all of which contain natural sugars—became the prehistoric chow of choice.
As an adaptive mechanism, sweet tastes triggered the brain to produce the chemical messengers I’ve already discussed that affect our brain function, memory, and behavior patterns. When a person eats food, the brain produces opioids, neurotransmitters that identify desirable sensations—in this case, sweet taste. Simultaneously, it triggers the production of dopamine, the neurotransmitter that helps you remember what brought on that desirable sensation, leaving you with the urge to feel it again in the future.
So the human sweet tooth became a kind of self-perpetuating phenomenon. Through memory and visual cues, neurotransmitters drove people to seek out sweet tastes, and once such food was eaten, the same neurotransmitters encouraged them to keep eating it. During times of famine, this calorie-hoarding strategy could be a lifesaver, and for hunter-gatherer types, it was a sensible strategy even when they weren’t in such dire dietary straits. It made sense to feast, even binge on huge amounts of sweet foods while they were in season in order to store up energy for the leaner times caused by natural seasonal variations in food availability.
That makes much less sense today. Food-processing technology has outrun natural selection. Most people in the United States, at least, have access to as much food as they want 24/7, eliminating the need for this adaptive survival instinct. But your body isn’t very time-savvy, and the desire for sugar is hardwired. For example, babies tested at birth still prefer a sweet taste to alternatives—and probably will for a long time to come.
To keep both your mood and your energy as balanced as possible—and to keep from getting fat—it’s imperative that you limit your sugar intake. It’s not easy: Today’s processed food supply is bursting with sugar-laden foods. From hamburger buns to pasta sauces, most processed foods include added sugar. Food manufacturers certainly realize how addictive sugar can be, so they add it to just about everything, knowing that sweeter products often outsell less-sweet alternatives.
So how do you satisfy your body’s desire for the sweet stuff without throwing your mood out of whack? My suggestion: Lay off the heavily processed foods and, when you have a craving, return to the sugars that our ancestors ate. Replace those candy bars and cakes with fruits and natural sugars, like honey. Over time, your mood—not to mention the rest of your body—will benefit from it.
Beyond fats and sugars, there are infinite smaller ways that food can affect your mood. Here is the best advice I can give on which foods to eat—and which to avoid—in order to boost your spirits.
Eat more vitamin D–rich foods. Vitamin D boosts serotonin levels, which is one reason that most people feel happier and calmer on sunny days. Your skin absorbs ultraviolet energy from the sun, which your body converts into vitamin D. Fifteen minutes outdoors without sunscreen will give your body all the vitamin D it needs. Yet recent research shows that many people, particularly those who live in northern areas, don’t get enough sunlight to meet their vitamin D needs. Vitamin D is also found in a handful of foods, including oily fish (such as salmon and mackerel), and vitamin D–fortified foods (such as fortified milk). To boost your mood, eat fish five times a week and drink 3 to 4 cups of low-fat milk daily.
Consume caffeine with intelligence. Anyone who has traveled in the morning with a grump who comes to life only after his first cup of Joe can probably vouch for caffeine’s ability to boost mood as well as stimulate the central nervous system. Caffeine increases levels of the neurotransmitter dopamine in the same way that amphetamines do, by activating the brain’s so-called pleasure center. Caffeine’s effect doesn’t compare with that of heroin, but the same mechanism is at work. The dopamine also explains why caffeine might be physically addictive.
The following foods can make you feel depressed:
Alcohol
Caffeine (large doses)
Fatty meats
Fatty snack foods
Fried foods
Refined sugars and starches
If you keep in mind that caffeine is a drug, you can learn how to use it to your advantage without falling victim to addiction or negative side effects. If you wake up on the wrong side of the bed, it’s perfectly fine to drink a cup of coffee or green tea. If it’s time for your evening workout and you need a kick in the pants to get yourself to the gym, have a fat-free latte, which will provide both caffeine and whey protein (also good for mood). As long as you keep your caffeine consumption sporadic and deliberate, you can use it to your advantage. As soon as you begin to turn to it several times a day, however, caffeine will begin to get the best of you.
Eat a little chocolate. Europeans living in the 17th century viewed this dark, sweet substance as a healing food—which may explain why men and women alike seem to reach for it when they’re hitting rock bottom. Given that connection, chocolate’s possible effect on mood is hard to ignore. Might it actually contain some magical chemical components capable of chasing the blues away?
To test that theory, researchers at the University of Pennsylvania divided students into three groups. One group was given milk chocolate; the second, white chocolate, which contains no cocoa, just cocoa butter and flavoring; and the third, a pill containing many of the stimulants commonly found in chocolate. The pill didn’t do the trick, but both the white and milk chocolates satisfied the students. This suggests that it’s not some secret ingredient in chocolate that boosts mood and imparts a sense of satisfaction, but something else—perhaps the calories, the saturated fat, or the sensory experience of the taste, smoothness, or aroma.
Chocolate does contain mood-enhancing chemicals—anandamides, cannabinoid-like fatty acids, and phenylethylamine among them—but it probably doesn’t contain enough of them to affect your brain chemistry much. If you love chocolate and it makes you feel good, plan for it in your menu so you can indulge guiltlessly.
Note: Indulging your taste for chocolate does not mean overindulging. Remember, most chocolate is heavily caloric and has refined sugars in it, which will bring you down if you have too much. Choose small, controllable portions, such as individually foil-wrapped pieces or mini frozen treats.
Eat carbs late in the day. You want to get some carbohydrates into your system at day’s end. As explained above, carbs will lift your spirits by prompting secretion of serotonin, which will help you sleep soundly as well. Research has shown that high-carb meals are more effective than high-protein meals for elevating mood, and that protein-only meals make people more sluggish.
Keep in mind that carbs also trigger an insulin response—a good thing in small doses but counterproductive and possibly fattening if you have too much. You’ll generally want to mix in some protein with your carbs to keep insulin levels steady. Especially if you’re going to be working late or studying into the midnight hour or beyond, make sure any carbs you eat are balanced by protein, or you’ll fade fast.
Shoot for the whole. Use your head when it comes to putting things into your stomach. When you shop, read food labels—including the fine print. Make sure that you know what you’re buying and what you’re eating. If sugar is potentially as addictive as a narcotic, don’t fall prey to its pushers.
The following foods can elevate your mood:
Air-popped popcorn
Bananas
Beans
Blueberries
Broccoli
Caffeine-containing beverages (1 to 2servings)
Chocolate (small amounts)
Edamame and other soy products
Fish and seafood (salmon, black cod, halibut, flounder, crab, shrimp)
Flaxseed
Lean pork
Low-fat and fat-free milk and milk products
Mangoes
Nuts
Olives and olive oil
Oranges
Romaine and other dark green lettuces
Spinach
Strawberries
Sunflower seeds
Turkey
Water
Whole grains
Instead, make whole, unprocessed foods the foundation of your menu. Gradually eliminate sugar-sweetened soft drinks and fruit-ades to avoid any possibility of withdrawal symptoms and rebound sugar fixes. This will remove the majority of added sugar in your diet but still leave room for some splurging here and there to keep your natural instincts satisfied.
Get into good food habits. How you eat influences how you look, a subject that will be explored repeatedly in this book. For many guys, appearance has a huge effect on self-image, and self-esteem affects mood. If you eat badly, you won’t look good, you won’t feel in control, and you’ll feel depressed as a result. The act of eating can also affect mood. If you eat a huge portion of high-fat food for lunch, you’ll feel sluggish afterward, not to mention guilty for having pigged out.
You can reverse this vicious cycle, turning small failures into small successes and enjoying the cumulative effect in reverse. Even a simple task like drinking enough water is something you can control and build upon. Make daily and weekly goals; when you experience success repeatedly, you’ll feel emboldened and better suited to handle other challenges.
Call me a science geek, but I love attending conferences and symposiums on nutrition. There is almost always a brilliant speaker or two delivering news of a successful breakthrough or a revolutionary discovery. Perhaps my most memorable experience at a conference, however, was a lecture I can’t remember at all.
I was in Denver for a meeting of the American Dietetic Association and was primed to hear a lecture by one of the most distinguished scientists in my field. Obviously, I wasn’t alone: I entered the auditorium to find that several hundreds of other experts had shown up for the event. I settled into a chair as the lights dimmed and the speaker began. About 15 minutes in, I remember thinking, “I’m feeling a bit drowsy.”
Twenty minutes later, I awoke to the sound of applause and the light trickle of drool on my chin. I had come nearly 1,000 miles to hear this man I admired, and I had slept through the entire thing!
Thinking back, I realize I couldn’t stay awake or focused that day for several reasons. I wasn’t used to the thin mountain air; I was in a hot, dark room; I had been traveling. But perhaps most important, I hadn’t been eating right. As a nutrition expert, I have an entire arsenal of dietary tricks to keep me alert and awake. But my travel schedule sometimes keeps me from eating the way I know I should (sound familiar?), and I forgot to plan ahead. I remember celebrating with friends late the night before: a little too much food, a few glasses of champagne, and a disturbed night’s sleep. The next morning, I found myself without a water bottle, and I was left dehydrated that day—not ideal if you want to keep an active mind.
This section will help you avoid gaffes like my Denver nap. Aside from adequate rest—you should be getting about 8 hours nightly—and exercise, food is your best weapon for fighting mental fatigue and memory lapses. When you sit down to feed your body, you’re feeding your brain as well. If you don’t consider the special needs of your head as well as the rest of your body, you can’t operate at peak levels.
Just like any organ in your body, your brain requires fuel to run. Brain cells are a little pickier about their fuel source than most of the rest of the cells in your body—brain cells use only glucose for fuel, so the easiest and fastest way to boost brainpower is by eating carbohydrates. But over the long haul, you’ll want to feed it the way I’ve been telling you so far: plenty of low- to moderate-GI carbs, with some protein and a little fat to help slow digestion and absorption. That way, your blood sugar will stay well balanced and your brain will get its energy in a constant, time-released manner. You’ll stay alert and active.
There are tricks to getting your brain to work better. For instance, be careful of how much food you eat. A big meal is a signal to pool your body’s resources around your stomach, rather than around your brain. High-fat meals will do the same, and fatigue will set in fast. Instead, you should be eating small, nutrient-packed, well-balanced meals throughout the day. Ideally, each of those five or six meals should contain 300 to 600 calories, emphasizing lean protein and unrefined, complex carbs over simple sugars and saturated fat.
Here are a few more big tips to get your brain in gear.
1. Eat lots of fish rich in omega-3 fatty acids.
2. Make water a constant presence in your daily life.
3. Remember breakfast, and you’ll remember other stuff.
We’ve already talked about the fish (the benefits are pretty similar), so let’s look at how water and scheduling, as well as other changes, can help your brain manipulate information like a Cray supercomputer instead of a creaky file cabinet.
Make water a mainstay. I’m going to bring up water a lot in this book. In my years of research, I’ve learned many inarguable facts, and your body’s dependence on water to do just about everything is one of them. You probably know that your body is two-thirds water, but did you know that if your water weight drops just a little bit, it has far-reaching effects on the body? Water fills virtually every space in cells and between them. Without water, all the small biochemical reactions that run your body would shut down. You wouldn’t be able to create energy. Even if you could, your joints wouldn’t have any lubrication to move. And forget about reproduction or waste removal:Without enough water, it would be impossible.
Your mind is no exception to the rule. In one study from India, scientists tested the mental abilities of subjects after heat-induced dehydration. As they became more dehydrated, the subjects’ ability to solve math problems decreased, as did their short-term memory and eye-hand coordination. As it turns out, the level of dehydration among the people studied—about a 2 percent drop in body weight due to fluid loss—is the state most of us are in daily. The next time you are in the office, look around at your co-workers. Are many of them drinking water? Chances are, they aren’t performing much better than those guys in the India study.
How do you know if you need more water? This may surprise you, but thirst isn’t the best indicator of adequate hydration. By the time you are thirsty, you are already dehydrated. The thirst mechanism doesn’t kick in until you’ve lost 1 to 2 percent of your body weight in fluid. If you’re exercising or if you’re older, you have an even steeper disadvantage because age and exercise may decrease your ability to judge how much water you need.
The most dependable gauge is the color of your urine, and a self-check is simple. Monitor your urine every 2 to 4 hours. If you’re adequately hydrated, it should be pale yellow or almost clear. If you’re dehydrated, it’ll be dark yellow and have a strong odor. Other indicators of possible dehydration include dark circles under the eyes, dry mouth, dry eyes, burning stomach, headache, calf cramping after an intense workout, and extreme fatigue.
As a rule, consume at least 9 to 11 eight-ounce cups of fluid each day, and make at least 5 of those cups water. If you drink more than 2 or 3 cups of caffeinated beverages each day, replace each cup above the third one with ½ to 1 cup of a noncaffeinated beverage. Because alcohol is also naturally dehydrating, replace each alcoholic beverage with ½ to 1 cup of a nonalcoholic, noncaffeinated beverage.
Get your breakfast. For both body and mind, the most important meal of the day is breakfast. Although the brain has been working all night, when you awaken your fuel stores are low. Your brain function will diminish quickly without fuel. Numerous studies have shown that children perform markedly better on tests when they’ve eaten breakfast. So refueling ASAP is the goal.
Breakfast should include unrefined complex carbs like those found in oatmeal, which help stabilize blood glucose levels and provide a steady energy supply. Adding some protein and healthy fat helps support the stabilization of blood glucose levels and helps with endorphin release to improve your mood. Pour some milk and a tablespoon of ground flaxseed on that oatmeal, or sprinkle on some almonds and heat up a few turkey sausage links.
Limit alcohol. We don’t expect you to be a teetotaler, but you’re going to have to control alcohol, rather than vice versa, to implement most of the strategies in this book. As for its effects on cognition and memory, just recall the last time you got hammered at a club and ended up dancing with a chair into the wee hours. What’s that, you don’t remember? ’Nuff said. Hold yourself to no more than two drinks a day. One alcoholic serving equals 5 ounces of wine, 1 ounce of liquor, or 12 ounces of beer.
Use caffeine only for emergencies. Because caffeine blocks adenosine reception, making you feel more alert for a short period of time, it likely has some positive—albeit transitory—effect on mental performance. You’ve probably experienced it firsthand in a business meeting, where, after a few sips of Joe, you’re a little faster on the draw when it comes to idea generation.
Be careful, though. Caffeine is hiding in numerous foods and beverages—even some aspirin products contain it—and consumption can add up quickly. Too much caffeine can actually impair performance by overstimulating your central nervous system, reducing your ability to focus on the task or competition at hand. How much is too much depends on you. Pay attention to how you feel after you consume caffeine. If you feel jittery and nervous rather than alert and ready to tackle the world, it’s probably time to cut back.
The most basic rule of having enough energy is to eat. A smart man knows how many calories he needs and makes sure he puts enough into his body. Without enough calories, you run out of gas—plain and simple. You won’t be able to think fast, work out very hard, growmuscle, or dealwith the emotional turmoil in life.
Energy is surprisingly like mood: Just eating enough calories isn’t the whole answer. If it were, you could sit down in front of the tube at midnight, eat all of your 2,400 calories out of a Häagen-Dazs carton, and be done with it. Instead, for maximum impact, your calories need to come in at the right times and in the right combinations. Regarding the form those calories should take, below are some basic guidelines for consuming the three macronutrients—carbohydrates, protein, and fats—to maximize your energy.
The following foods can make you feel like a giant slug:
Alcohol
Cake
Candy
Cookies
Doughnuts
Fried foods
Fatty meats
Fatty snack foods
Refined sugars and starches
CARBS. Carbohydrates are your body’s primary energy source. They’re the easiest of the macronutrients for your body to burn and, gram for gram, the most efficient source of energy. I’d suggest eating carbs to the tune of 2 to 3 grams per pound of body weight per day. (To calculate your needs, use the menus at the end of the chapter.) This should be enough to fuel your daily activities, as well as your workouts, muscle repair, and the muscle growth that follows.
When choosing carbs, the choice is simple: The unrefined complex carbs found in whole foods like fruits, vegetables, and whole grains are far superior to refined carbs, which appear most obviously in crackers and cookies but can also lurk in places you wouldn’t expect. If you doubt me, check the label of certain ready-to-eat boxed cereals. First, look at the sugar content of whole-grain Shredded Wheat: It’s zero. Now look at the sugar content of just about any other cereal. It starts at about 9 grams per serving and goes up from there. That’s all added sugar; none of it is there naturally. Shredded Wheat has 6 grams of protein and 6 grams of fiber in one serving. There are a “whopping” 1 to 2 grams of protein and 0 to 2 grams of fiber in most other cereals. All the good stuff has been stripped from the grain. The differences are pretty obvious.
Also, just as sugar has a huge impact on mood, it exerts a greater effect on your energy levels than anything else you put into your body during a given day. Why? When you consume lots of sugar, your blood-sugar levels spike dramatically as your body attempts to accommodate the influx. This produces a lightning-bolt energy rush.
Alas, it’s short-lived because your body overcompensates. It wants to take all of that glucose in your bloodstream and shuttle it into the cells, so it secretes a heavy flow of insulin. Suddenly, your blood-sugar levels drop just as dramatically as they rose. Eat sugar throughout the day, and the highs and lows are strung together roller-coaster style. Along with making you hungry again and slowing down your brain, these drops make you chronically tired.
PROTEIN. Protein on its own isn’t terribly good for boosting energy, but eaten with carbs it can do wonders. First off, it helps transport glucose, which carries fuel from the blood into muscle cells. It also manufactures all of the enzymes and hormones needed for energy metabolism. If you eat a lot of carbs without protein, your body can’t access as much energy as it would if you combine them.
And in the same way that protein helps regulate the release of energy to the brain, it helps regulate your body’s use of energy. When protein mixes with carbohydrates in your stomach and intestines, you can’t digest or metabolize the carbs as quickly. Thus, you can’t absorb the carbohydrates as quickly into your bloodstream, which helps balance blood-sugar levels and energy throughout the day.
Despite the growing popularity of herbs purported to boost mental acuity, their combined consumption is merely a drop compared with the torrent of caffeine Americans consume, usually in the form of coffee or soda. Used in moderation, caffeine is a safe stimulant, and although it doesn’t enhance memory or learning per se, it can boost concentration and fight fatigue. Some experts speculate that caffeine speeds reaction time and helps with routine processing skills, such as arithmetic and proofreading, but that it hinders the performance of more-complicated intellectual tasks.
Although most people can comfortably handle more, as little as 200 milligrams of caffeine can prompt nervousness and anxiety in some people. A typical cup of coffee contains 100 to 150 milligrams of caffeine, but two grandé (16-ounce) cups of Starbucks coffee, for example, contain 1,100—enough to leave even a veteran coffee drinker pretty wired. Usually that sort of buzz is no big deal, but stimulating your central nervous system to the point of distraction can be counterproductive before an exam or an oral presentation.
Ideally, you’ll consume between 0.8 and 1 gram of protein per pound of body weight per day. That’s about double what Uncle Sam recommends, but if you learn anything from this book, it’s that his nutritional advice probably doesn’t meet the needs of active people since the 1950s. For an idea of how much 0.8 to 1 gram per pound of body weight comes to in real food, see “The All-Day-Energy Meal Plan” on this page.
FATS. We mentioned earlier that certain fats can help enhance your mood, which helps boost your energy. Your body also needs fat to produce certain hormones, including testosterone. More testosterone equals more energy and perceived strength. Fat should constitute about 25 percent of your total calories. That comes to about five servings of fat a day. Feast on salmon, nuts, seeds, and other foods that contain significant amounts of essential fatty acids.
In addition to eating a healthful balance of carbohydrates, protein, and fats, follow these tips for optimal energy and alertness.
Trade soda for water. By the time you’re finished with this book, you’ll never forget that water influences virtually every aspect of your health and well-being. If you’re not drinking enough H2O, you’ll run out of gas soon enough. Trust us. This is especially true when you’re replacing cola: It contains boatloads of sugar that may give you a temporary energy spike due to increased insulin in your blood, but in the end it will wear you out.
Cut back on caffeine. Just as caffeine can affect your mood, too much of it can affect your energy. In the short term, you’ll feel like you have more juice, but it’s an illusory, fleeting sensation caused by increased neuron firing in your brain, owing to the adenosine receptors being tricked by the similar chemical structures of caffeine. Sure, it’ll cause adrenaline to be injected into your system, and yes, your heart will start to beat faster. But as I’ve already indicated, the feeling won’t last. Caffeine doesn’t solve any of your energy problems in the way that, say, a helping of complex carbs would.
The following foods can help boost your energy:
Apples
Asparagus
Baked beans
Beans
Corn
Corn bread
Dried apricots
Edamame
Grapefruit
Lean meat
Low-fat cheese
Milk (white or chocolate)
Mushrooms
Nuts
Oranges
Peanut-butter-and-jelly sandwiches
Pears
Popcorn
Soy nuts
Sweet potatoes/yams
Water
Yogurt
But it’s not just that caffeine’s effects fade fast. The real problem is the longer-term effects that caffeine has on energy when it’s constantly used as a substitute for eating well and resting enough. Once the caffeine-induced adrenaline surge wanes, the fatigue that it masked will reassert itself with a vengeance. The typical response is to consume even more caffeine to recapture that feeling you just lost. Next thing you know, you’re in a vicious cycle that can leave you jumpy, irritable, unfocused, and unproductive. And because caffeine is physically addictive, stopping cold turkey will make you feel like someone just unplugged your body.
You probably think I’m also worried about the dehydrating effects of caffeine, which many people accept as gospel. I’m not. It is true that caffeine can speed up the mechanisms that flush water from your body. One German study showed that subjects who drank the equivalent of 6 cups of coffee (equal to 642 milligrams of caffeine) in a day became dehydrated. But recent studies have shown that moderate coffee drinkers (those who drink 1 to 3 cups of coffee daily, consuming 114 to 253 grams of caffeine) didn’t face dehydration.
Despite how well you are eating, stress can wreak havoc on every aspect of mental well-being, including mood, memory, and energy. During periods of high stress, you may feel as if the gears upstairs need a squirt of WD-40, even if you’re eating well and are sleeping enough. Stressors don’t have to be extreme to take their toll. They can be as subtle and insidious as environmental toxins, which take their toll on brain function over time through inflammation, free-radical damage, and general wear and tear in the spaces between neurons, where brain cell communication occurs. You don’t have to spend your days mining coal for this to happen, either. It’s a reality of the increasingly urbanized world in which many of us live.
If you’re feeling stressed out, you may be drinking too much caffeine, eating too much sugar and refined foods, and not eating enough fruits and vegetables. To calm down, increase your consumption of whey protein and dairy, consume more carbs during the day to stimulate serotonin release, stick with carbs that have a low to moderate GI, avoid caffeine, and increase your consumption of antioxidants (like blueberries, strawberries, spinach, B vitamins, nuts, and nut butters).
No matter the cause of your stress, certain herbal-based dietary supplements on the market might help you improve your mood, cognition, and memory. The margin of improvement could be small. If you think about it, though, in this day and age, where guys with 4.2 GPAs get turned away from good universities, or you compete with 10 other qualified candidates for one promotion, the smallest of margins can be the difference between success and failure. (If you’re even possibly at risk of some sort of clinical disorder, or the stress you’re experiencing is making you dysfunctional, see a health professional.)
Another useful way to look at some of these supplements is as a defense of sorts. If you know ahead of time that you’re going to be really, really stressed out for a couple of months and that impending stress is unavoidable, some of these supplements may be worth trying.
As you read through the summaries of each, you’ll notice that many of the recommendations are speculative and conditional. To some extent, that’s the nature of the beast when you’re dealing with herbs exerting an effect on something as complicated and quixotic as the human brain and central nervous system. A lot of variables are at play under any circumstance, and it’s understandably difficult for researchers to tease out the precise effect that an herb or an herb-based pill is having on someone’s cognitive skills or mood.
Because researchers want to show some sort of measurable change over time, many study individuals who already have some sort of pathology, such as Alzheimer’s or Parkinson’s disease. Those results then have to be extrapolated to subjects who are neither old nor infirm, and for whom no—or minimal—clinical data exist. Those extrapolations, therefore, should be taken with a grain of salt.
Another reason that research surrounding these supplements needs to be evaluated carefully is that often, the dosages used in a particular clinical study aren’t the same amounts in the products sold in stores. When marketing a supplement, companies strive to find the price point at which consumers will buy it, while leaving an acceptable profit margin once the raw materials have been procured and the product has been manufactured and marketed. That’s not to say that companies pick doses out of the air, but the dose has to make economic sense or the product won’t make it to market. The result, however, may be a product that won’t work.
Pyruvate is a classic example of this phenomenon. Researchers found that this supplement promoted fat loss in subjects taking 16 to 25 grams a day, but selling it with that “standard serving” would have been prohibitively expensive. So it was sold with a recommended dose of ½ to 2 grams a day—an amount for which there were no data showing effectiveness. At that dose, pyruvate probably does nothing except empty your wallet.
Yet another reason that it’s hard to reach hard-and-fast conclusions about the efficacy of these supplements is that even studies that are conducted on mentally impaired subjects tend to occur outside the United States, usually in Europe. Regulation of dietary supplements isn’t being implemented by the U.S. Food and Drug Administration—at least not for the time being—and herbal products aren’t easily patented. If a company isn’t going to be able to enjoy the windfall of having a product roped off from competition for several years via patent, little incentive exists to pour a lot of research and development dollars into clinical trials on the front end. In contrast, herbal products that are proven safe and effective can be authorized for use in treating specific medical conditions in Germany and other European nations. This latter regulatory framework gives manufacturers a reason to research, develop, and market these products because they stand a legitimate chance of generating a return on their capital.
One final caveat as you begin evaluating these supplements: Most of them need to be taken for some time before having a noticeable effect, as the active ingredient takes time to accumulate in your system. The upside of having fewer negative side effects is balanced against a lower potency and longer time until effective dosages are reached.
Ginkgo biloba. Extracted from the dried leaves of the ancient ginkgo tree, this dean of brain-boosting supplements may clear your head. It seems to help widen constricted blood vessels, particularly the tiny microvessels that snake through the deep recesses of your brain, oxygenating the tissues in which many of your memories reside. Ginkgo may help inhibit the clotting of red blood cells, in turn reducing the buildup of plaque along arterial walls, which, left unchecked, can form clots and lead to a stroke. By preventing the buildup of plaque, blood flow is improved and more oxygen reaches all the brain cells. If you are young and healthy, however, ginkgo probably doesn’t have much work to do inside your body. On the other hand, if you’re in your mid- to late-30s and your primary sustenance for most of those years has been Ding Dongs, it might help slow an aging process that your unfit lifestyle has likely accelerated. Take 120 to 160 milligrams a day, divided among three servings.
Rhodiola rosea. Native to Siberia, Rhodiola rosea is purported to work by improving blood flow throughout the brain, and it also seems to raise the amount of basic b-endorphin in the blood plasma. That might help with stress management. One recent study took a group of college kids and plied them each with 100 milligrams of Rhodiola rosea for 20 days at exam time. Not only did the students have a better sense of well-being and more mental stamina, on average, but these improvements translated into better grades. Most Rhodiola rosea extract is standardized to contain 3 to 5 percent rosavins, the primary active ingredient. The majority of studies that showed positive effects used 2 to 10 milligrams of rosavins, or approximately 75 to 200 milligrams of rhodiola root.
Ginseng. Derived from the root of Panax ginseng in Asia, this supplement has a venerable history dating back centuries in Chinese medicine. There are numerous types of ginseng, and depending on whether the source is Asian or North American, the effects may vary. Ginseng contains many bioactive components, called ginsenosides, and depending on the preparation and plant source (i.e., root, leaf, flower, or stem and seed), their quantity, activity, and potency may vary widely. Because the purity and standardization of the preparations used in research studies are generally not available to the public, supplements on the market usually cannot replicate the results seen in scientific studies. A review of the literature suggests that the jury is still out on ginseng’s efficacy. In one rat study, among subjects made to breathe a stingy 7.6 percent oxygen—remember, they are just rats, before you get all misty-eyed—the survival rate of those taking ginseng nearly doubled. Needless to say, this study has yet to be duplicated using humans. And there’s the rub: It won’t be. Take 100 milligrams two times a day, standardized for 4 percent ginsenosides.
L-tyrosine. When manufactured by the body, tyrosine becomes a precursor of the neurotransmitters dopamine, which modulates feelings of well-being, and norepinephrine and epinephrine, which provide a jolt of energy. Not surprisingly, people lacking tyrosine tend to feel depressed, tired, and stressed out. Given that tyrosine stokes these neurotransmitters, the thinking goes, might not taking the supplement L-tyrosine make you happier, better able to handle stress, sharper mentally, and more energetic? The research, much of it conducted by the military, suggests that supplemental tyrosine can help delay the onset of fatigue. Tyrosine doesn’t, however, seem to have an effect on the quantity and quality of sleep itself. A study published in the journal Nutritional Neuroscience in 2003 found that taking tyrosine supplements had no discernible effect on sleep-deprived adult males. The supplement has also failed tests of its ability to enhance endurance. The recommended dosage is 1 to 3 grams daily.
Vitamin E. This fat-soluble vitamin is a powerful antioxidant that protects your cells against damage from free radicals. Perhaps by protecting the brain from radiation and various chemicals, vitamin E does appear to play a role in slowing memory loss due to aging or Alzheimer’s disease. Also, by thinning your blood slightly, it may prevent plaque accumulation and blockage in small blood vessels in the brain. Results of two national surveys indicated that most Americans don’t consume enough vitamin E. Epidemiological studies also suggest that older people with high levels of vitamin E in their bloodstream have better memory than those who don’t. Most studies investigating general prevention against oxidative damage have used 600 IU of d-alpha-tocopherol, the natural form of vitamin E, per day. However, two recent studies showed increased risks of illness and even death in the vitamin E supplemented groups. Until we know more, make sure to include vitamin E-rich foods in your diet like cold-pressed vegetable oils, whole grains, nuts and seeds. If you choose to supplement your diet, limit your intake to 100 to 200 IU of vitamin E per day.
St. John’s wort. Long before Paxil, Zoloft, and Prozac, there was this popular mood elevator, which works by inhibiting the reuptake of serotonin. Any number of well-controlled studies suggest that St. John’s wort can help lift mood. In an analysis of 23 randomized trials involving over 1,700 patients, researchers found St. John’s wort significantly superior to a placebo and as effective as standard antidepressants but with fewer side effects. The standard is 300 milligrams, standardized to 0.3 percent hypericum, taken three times a day. St. John’s wort can interfere with other medications and may have side effects. Consult with your physician before beginning to supplement.
Kava (or Kava Kava). In Germany and France, this supplement is used as a drug for conditions including mild anxiety and sleep disorders. The popular press has promoted it as a remedy for anxiety, and a booster of mental alertness and concentration. But while it has been found to be effective for mild anxiety and some sleep disorders, there are concerns over its safety. Kava has been associated with liver toxicity, and may interfere with medications. Consult with your physician prior to using Kava. The recommended dose is 1.7 to 3.4 grams daily (or, if you’re measuring the active component Kava pyrones, take 60-120 milligrams.
Others to watch. The medical community hasn’t come to any conclusions about the following supplements, but you may want to keep your eye on them-some very preliminary research shows they may affect mood and cognitive performance: acetyl-L carnitine (ALC), ashwagandha, creatine, huperzine A, and vinpocetine.
IF YOU’RE FALLING ASLEEP AT YOUR DESK IN THE MIDDLE OF THE AFTERNOON, you may be eating too much sugar, drinking too much coffee, skipping meals, or eating too infrequently. To turn things around, consume small meals frequently throughout the day. Eat a small lunch and rely on snacks to avoid the crash. Combine protein, carbs, and fat all day long for timed-release energy. Focus your sugar consumption around your workouts so that it becomes an effective tool in your diet. Drink plenty of fluids and sip from a sports drink and a water bottle during your workout to keep energy levels high.
2,470 calories
309 grams carbohydrates
159 grams protein
66 grams fat
8 bread
5 fruit
4 milk
9 teaspoons added sugar
6 vegetable
6 very lean protein
6 lean protein
1 medium-fat protein
5 fat
Note: Occasionally, a fat-free product, like mustard or cooking spray, is included on the menus. These do not count toward your daily breakdown but should not be overused.
*Use every day.
†Based on a 185-pound man.
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup grapefruit juice |
| ¾ cup blueberries | |
| 1 medium-fat protein | 1 egg, scrambled on a nonstick pan |
| 1 very lean protein | 2 egg whites, scrambled with whole egg |
| 1 fat | 1½ tablespoons ground flaxseed |
| Tea | |
| Water | |
| Oil-free cooking spray (for eggs) |
Snack
| 1 bread | ½ whole-wheat pita |
| 1 vegetable | Salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber |
| 1 lean protein | 1 ounce part-skim mozzarella |
Lunch
| 2 bread | 2 slices whole-grain bread |
| 2 vegetable | Salad with 2 cups romaine lettuce, ½ cup tomato, ½ cup cucumber |
| 3 very lean protein | 3 ounces sliced turkey |
| 1 fat | 1 tablespoon low-fat vinaigrette |
| Dijon mustard |
| 3 bread | 1 large baked sweet potato |
| 1 milk | 1 cup fat-free milk |
| 3 vegetable | 1½ cups steamed asparagus |
| 4 lean protein | 4 ounces salmon, grilled |
| 2 fat | 2 teaspoons each olive oil and lemon juice (for asparagus) |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (peanut butter) |
Workout
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
Combine yogurt, fruit, and honey. Combine muffin and egg for sandwich.
| 2 bread | 1 whole-wheat English muffin |
| 1 milk | 1 cup fat-free unsweetened yogurt |
| 2 fruit | 1¼ cups fresh strawberries |
| 1 medium-fat protein | 1 whole egg, hard-cooked |
| 1 very lean protein | 2 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed (add to yogurt) |
| Water |
| 1 soy | ½ cup soy nuts |
| 1 vegetable | 1 cup vegetable sticks |
| 1 lean protein | Included (soy nuts) |
Lunch
| 2 bread | 1 slice whole-grain bread |
| 1 ounce croutons | |
| 2 vegetable | Large salad with 2 cups romaine lettuce, plus 1 cup tomato, grilled eggplant, roasted red pepper |
| 3 very lean protein | Fat-free dressing 3 ounces skinless white-meat chicken, grilled with lime juice |
| 1 fat | 1 teaspoon olive oil for roasted vegetables |
Dinner
| 3 bread | 1 cup cooked pasta |
| 1 slice garlic bread | |
| 1 milk | 1 ounce reduced-fat cheese |
| 3 vegetable | 2 cups ratatouille (over pasta) |
| Salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber | |
| 2 tablespoons fat-free dressing | |
| 4 lean protein | 4 ounces lean ground beef |
| 2 fat | 2 teaspoons olive oil (in ratatouille) |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (peanut butter) |
Workout
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ large banana | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 2 slices whole-wheat bread |
| 1 milk | 1 cup fat-free cottage cheese |
| 2 fruit | 4 ounces freshly squeezed orange juice (with pulp) |
| ½ cup sliced pineapple | |
| 1 medium-fat protein | 1 egg, sunny-side up, cooked in a nonstick pan |
| 1 very lean protein | 2 egg whites (add to sunny-side up egg) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for eggs) |
Snack
| 1 bread | ½ bagel |
| 1 vegetable | Tomato, sprouts |
| 1 lean protein | 1 ounce low-fat Swiss cheese |
Lunch
| 2 bread | 2⁄3 cup cooked rice |
| 2 vegetable | 1 cup Chinese vegetables, stir-fried with garlic, onion, fresh ginger |
| 3 very lean protein | 3 ounces scallops, stir-fried |
| 1 fat | 1 teaspoon oil (for stir-frying) |
Dinner
| 3 bread | 2-inch square of corn bread |
| 1 cup kidney beans (add to chili) | |
| 1 milk | 1 ounce fat-free cheese, grated (for chili) |
| 3 vegetable | 1 cup chopped cooked tomatoes with chili seasoning |
| ½ onion, garlic (for seasoning) | |
| Salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber | |
| 4 lean protein | Included (in beans) |
| 2 ounces soy crumbles (add to chili) | |
| 2 fat | 1 slice bacon, cooked very crisp (crumble into chili) |
| Included (in corn bread) |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen peaches |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 fruit | 1 cup raspberries |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk (½ cup for French toast) |
FRENCH TOAST
Combine milk, egg, egg whites, and flaxseed. Dip bread and fry until golden.
| 2 bread | 2 slices whole-wheat bread |
| 1 medium-fat protein | 1 egg |
| 1 very lean protein | 2 egg whites |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for eggs) | |
| 1 tablespoon no-sugar maple-flavored syrup |
Snack
| 1 bread | 8 Wheat Thins |
| 1 vegetable | 1 cup sliced bell pepper |
| 1 lean protein | ¼ cup cottage cheese |
FAJITAS
Combine ingredients.
| 2 bread | 1⁄3 cup Spanish rice |
| 1 tortilla | |
| 2 vegetable | 1 cup sautéed onions and peppers |
| 2 tablespoons salsa | |
| 3 very lean protein | 3 ounces skinless white-meat chicken, grilled with lime juice |
| 1 fat | 1 teaspoon olive oil (for cooking) |
Dinner
| 3 bread | 1 ounce croutons (for salad) |
| 1 cup chicken noodle soup | |
| 4 reduced-fat crackers | |
| 1 milk | 1 cup fat-free milk |
| 3 vegetable | 3 cups mixed green salad with tomato, cucumber, pepper |
| 4 lean protein | 4 ounces swordfish, grilled with ginger and scallions |
| 2 fat | 8 black or 10 green large olives |
| 2 tablespoons reduced-fat dressing |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 1 cup quick oats (not instant) |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup diced apples |
| 1¼ cups strawberries, sliced | |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 very lean protein | 2 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
| 1 bread | ¾ ounce baked tortillas |
| 1 vegetable | Salsa |
| 1 lean protein | 1 ounce low-fat cheddar cheese |
Lunch
| 2 bread | ¾ cup minestrone soup |
| ½ cup cooked linguini | |
| 2 vegetable | Salad with 2 cups lettuce, ½ cup tomato, |
| ½ cup cucumber | |
| Fat-free dressing | |
| ½ cup marinara sauce | |
| 3 very lean protein | 3 ounces shrimp, grilled |
| 1 fat | 1 teaspoon olive oil (for cooking) |
Dinner
| 3 bread | 1 large pita |
| 1 ounce croutons | |
| 1 milk | ½ cup fat-free yogurt |
| ½ cup fat-free milk | |
| 3 vegetable | Salad with 3 cups romaine lettuce, ½ cup tomato, ½ cup cucumber |
| Garlic, onion (for sandwich) | |
| 4 lean protein | 4 ounces lean lamb, grilled with lime juice |
| 2 fat | 2 tablespoons vinaigrette |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ cup frozen raspberries | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 2 slices multigrain toast |
| 1 medium-fat protein | 1 egg, scrambled in a nonstick pan |
| 1 very lean protein | 2 egg whites (scrambled with whole egg) Oil-free cooking spray (for eggs) |
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup orange juice |
| 1 fresh peach | |
| 1 fat | 1½ tablespoons ground flaxseed or 1 teaspoon flaxseed oil |
| Water |
Snack
| 1 bread | 1 slice whole-wheat bread |
| 1 vegetable | Tomato, lettuce, mustard (on sandwich) |
| 1 lean protein | 1 ounce lean ham |
Lunch
| 2 bread | 1 whole-wheat bagel |
| 2 vegetable | ½ cup carrot sticks; onions; tomato slices |
| 3 very lean protein | 3 ounces smoked salmon |
| 1 fat | 3 tablespoons reduced-fat cream cheese |
| 3 bread | 2 slices rye bread |
| ½ cup pasta salad | |
| 1 milk | 1 cup fat-free milk |
| 3 vegetable | 1 cup coleslaw |
| ½ cup chopped vegetables (cucumbers, carrots, onions; mix into tuna) | |
| 4 lean protein | 4 ounces tuna in olive oil, drained |
| 2 fat | 3 teaspoons mayonnaise |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ large banana | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 2 cups raspberries |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 very lean protein | 2 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
| 1 bread | 1 tortilla |
| 1 vegetable | Sliced vegetables |
| 2 tablespoons salsa | |
| 1 lean protein | 1 ounce low-fat Mexican cheese, shredded |
Lunch
| 2 bread | 1 small multigrain roll |
| 3 ounces baked yam | |
| 2 vegetable | Sliced tomato, lettuce (for sandwich) |
| 1 cup radishes, celery, carrots | |
| 3 very lean protein | 3 ounces grilled chicken |
| 2 fat | 2 tablespoons low-fat ranch dressing (for dipping) |
| 1 teaspoon olive oil (for chicken) |
Dinner
| 3 bread | 3-inch square of corn bread |
| 1 ounce croutons | |
| 1 milk | ½ cup fat-free milk |
| 1 ounce fat-free cheese, shredded | |
| 3 vegetable | 3 cups mixed green salad with tomato, cucumber, pepper |
| 4 lean protein | 4 ounces salmon, poached |
| 2 fat | 2 tablespoons low-fat Caesar dressing |
| Included (in corn bread) |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| 6 teaspoons added sugar | 12-ounce sports drink |
| Water |
Post-Workout
POWER SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen melon |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
YOU MAY TOSS AND TURN FROM TOO MUCH CAFFEINE, ALCOHOL, AND SUGAR, OR from food eaten too late at night. To get a better night’s rest, work out in the morning, increase your consumption of tryptophan and carbs at dinner (to increase melatonin and serotonin), don’t drink coffee after noon, reduce your sugar consumption, and favor low-GI carbohydrate sources.
2,500 calories
314 grams carbohydrates
156 grams protein
69 grams fat
8 bread
6 fruit
4 milk
10 teaspoons added sugar
6 vegetable
6 very lean protein
6 lean protein
1 medium-fat protein
5 fat
Note: Occasionally, a fat-free product, like mustard or cooking spray, is included on the menus. These do not count toward your daily breakdown but should not be overused.
*Use every day.
†Based on a 185-pound man.
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 2 tablespoons raisins |
| ½ large banana | |
| 2 teaspoons added sugar | Tea with 2 teaspoons honey |
| 2 very lean protein | 4 egg whites, scrambled in a nonstick pan |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for eggs) |
Snack
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | 1¼ cups strawberries |
| 1 fat | Included (in yogurt) |
| 2 bread | 1 whole-grain roll |
| ½ cup brown rice | |
| 2 vegetable | 1 cup steamed asparagus |
| 6 lean protein | 6 ounces broiled salmon, with lemon |
Snack
| 1 bread | ½ ounce pretzels |
| 1 vegetable | 8 mini carrots |
| 1 fat | 10 peanuts |
Dinner
| 3 bread | 1 medium sweet potato, baked |
| 1 medium to small ear of corn | |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 2 kiwis |
| 3 vegetable | 3 cups salad with romaine lettuce, tomato, cucumber, pepper |
| 2 very lean protein | 2 ounces sliced turkey |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 2 fat | 4 tablespoons reduced-fat dressing |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Combine yogurt, fruit, and honey. Combine muffin and egg for sandwich.
| 2 bread | 1 whole-wheat English muffin |
| 1 milk | 1 cup fat-free unsweetened yogurt |
| 2 fruit | 1¼ cups fresh strawberries |
| 2 teaspoons added sugar | 2 teaspoons honey for yogurt |
| 2 very lean protein | 4 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | 1 cup blueberries |
| 1 fat | Included (in yogurt) |
Lunch
| 2 bread | 1 cup bowtie pasta |
| 2 vegetable | 1 cup grilled eggplant and roasted red peppers |
| 6 lean protein | 6 ounces shrimp, grilled |
| Fat-free dressing | |
| Oil-free cooking spray for shrimp |
Snack
| 1 bread | ½ whole-wheat pita |
| 1 vegetable | 1 cup romaine lettuce, mushrooms, other veggies |
| 1 fat | 1 tablespoon Thousand Island dressing |
Dinner
| 3 bread | 1 cup cooked pasta |
| 1 slice garlic bread | |
| 1 milk | 1 ounce reduced-fat cheese |
| 2 fruit | 2 cups blueberries |
| 3 vegetable | 2 cups ratatouille (over pasta) |
| Salad with 2 cups lettuce, ¼ cup tomato, ¼ cup cucumber | |
| 2 very lean protein | 2 ounces lean ground turkey |
| 1 medium-fat protein | 1 egg (mix with turkey for meatballs) |
| 2 fat | 2 tablespoons fat-free dressing |
| 2 teaspoons olive oil (for cooking ratatouille) |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 2 slices whole-wheat bread |
| 1 milk | 1 cup fat-free cottage cheese (on bread; sprinkle with brown sugar and cinnamon) |
| 2 fruit | 4 ounces freshly squeezed orange juice (with pulp) ½ cup sliced pineapple |
| 2 teaspoons added sugar | 2 teaspoons brown sugar |
| 2 very lean protein | 4 egg whites, fried in a nonstick skillet |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for eggs) |
Snack
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | ½ large banana, sliced |
| 1 fat | Included (in yogurt) |
Lunch
| 2 bread | 1 cup rice |
| 2 vegetable | 1 cup Chinese vegetables, stir-fried with garlic, onion, fresh ginger |
| 6 lean protein | 6 ounces scallops, stir-fried in heated nonstick wok |
| Oil-free cooking spray (for scallops) |
Snack
| 1 bread | ½ bagel |
| 1 vegetable | Tomato, sprouts |
| 1 fat | 3 tablespoons reduced-fat cream cheese |
| 3 bread | 2-inch square of corn bread |
| 1 cup kidney beans (add to chili) | |
| 1 milk | 1 cup fat-free grated cheese (for chili) |
| 2 fruit | 1 mango |
| 3 vegetable | 1 cup chopped cooked tomatoes with chili seasoning, ½ onion, garlic for seasoning |
| 2 very lean protein | Included (in beans) |
| 1 medium-fat protein | 2 ounces soy crumbles (for chili) |
| 2 fat | 1 slice bacon, cooked very crisp (crumble into chili) |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 fruit | 1 cup raspberries |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk (½ cup for French toast) |
FRENCH TOAST (See recipe directions on this page.)
| 2 bread | 2 slices whole-wheat bread |
| 2 very lean protein | 4 egg whites |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray | |
| 2 teaspoons no-calorie sweetener |
Snack
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | 1 peach, sliced |
| 1 fat | Included (in yogurt) |
| No-calorie sweetener to taste |
FAJITAS
Combine ingredients.
| 2 bread | 1⁄3 cup Spanish rice |
| 1 tortilla | |
| 2 vegetable | 1 cup sautéed onions and peppers |
| 2 tablespoons salsa | |
| 6 lean protein | 6 ounces swordfish, grilled with lime juice |
| Oil-free cooking spray for vegetables |
Snack
| 1 bread | 8 Wheat Thins |
| 1 vegetable | 1 cup sliced bell pepper |
| 1 fat | 1 ounce soft ripened cheese |
Dinner
| 3 bread | 1 ounce croutons for salad |
| 1 cup chicken noodle soup | |
| 4 reduced-fat crackers | |
| 1 milk | 1 fat-free milk |
| 2 fruit | 1 cup chunky applesauce |
| 3 vegetable | 3 cups mixed green salad with tomato, cucumber, pepper |
| 2 very lean protein | 2 ounces skinless white-meat chicken, grilled with ginger and scallions |
| 1 medium-fat protein | 1 egg, hard-cooked, sliced |
| 2 fat | 8 black or 10 green olives, large |
| 2 tablespoons reduced-fat dressing |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
| 2 bread | 1 cup quick oats (not instant) |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup diced apples |
| 1¼ cups sliced strawberries | |
| 2 teaspoons added sugar | 2 teaspoons brown sugar |
| 2 very lean protein | 4 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | 1 cup raspberries |
| 1 fat | Included (in yogurt) |
Lunch
| 2 bread | ¾ cup minestrone soup |
| 1 small potato, baked | |
| 2 vegetable | Salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber |
| Fat-free dressing | |
| 1 cup broccoli | |
| 6 lean protein | 6 ounces shrimp, grilled |
| Oil-free cooking spray (for grilling shrimp) |
Snack
| 1 bread | ¾ ounce baked tortilla chips |
| 1 vegetable | ½ cup salsa |
| 1 fat | 2 tablespoons guacamole |
Dinner
| 3 bread | 1 large pita |
| 1 ounce croutons | |
| 1 milk | ½ cup fat-free yogurt |
| ½ cup fat-free milk | |
| 2 fruit | 4 figs |
| 3 vegetable | Salad with 2 cups romaine lettuce, ½ cup tomato, ½ cup cucumber |
| Garlic, onion for sandwich | |
| 2 very lean protein | 2 ounces skinless white-meat chicken, grilled with lime juice |
| 1 medium-fat protein | 1 egg, hard-cooked, chopped |
| 2 fat | 2 tablespoons vinaigrette |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 2 slices multigrain bread, toasted |
| 2 very lean protein | 4 egg whites, scrambled |
| Oil-free cooking spray (for eggs) |
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup orange juice |
| 1 fresh peach | |
| 2 teaspoons added sugar | 2 teaspoons honey |
| 1 fat | 1½ tablespoons ground flaxseed or 1 teaspoon flaxseed oil |
| Water |
Snack
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | ½ cup unsweetened chunky applesauce with cinnamon |
| 1 fat | Included (in yogurt) |
Lunch
| 2 bread | 1 whole-wheat bagel |
| 2 vegetable | 1 cup carrot sticks |
| Onion, tomato slices | |
| 6 lean protein | 6 ounces smoked salmon |
| 2 tablespoons fat-free cream cheese |
| 1 bread | 1 slice whole-wheat bread |
| 1 vegetable | Tomato, lettuce, mustard |
| 1 fat | 1⁄8 avocado |
Dinner
| 3 bread | 2 slices rye bread |
| ½ cup pasta salad | |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ¼ honeydew |
| 3 vegetable | 1 cup coleslaw |
| ½ cup chopped vegetables (cucumbers, carrots, onions; mix into turkey) | |
| 2 very lean protein | 2 ounces cubed turkey |
| 1 medium-fat protein | 1 ounce cubed hard-cooked egg (mix into turkey) |
| 2 fat | 1 tablespoon mayonnaise |
| Included (in coleslaw and pasta salad) |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 2 cups raspberries |
| 2 teaspoons added sugar | 2 teaspoons sugar |
| 2 very lean protein | 4 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
| 1 milk | 1 cup reduced-fat plain yogurt |
| 1 fruit | 1 cup blackberries |
| 1 fat | Included (in yogurt) |
Lunch
| 2 bread | 1 small multigrain roll |
| 3 ounces baked yam | |
| 2 vegetable | ½ cup green beans, steamed |
| 1 cup radishes, celery, carrots | |
| 6 lean protein | 6 ounces fresh ham steak |
| 2 tablespoons fat-free ranch dressing (for dipping) |
Snack
| 1 bread | 1 tortilla |
| 1 vegetable | ½ cup sliced veggies |
| ½ cup salsa | |
| 1 fat | 2 tablespoons reduced-fat sour cream |
Dinner
| 3 bread | 3-inch square of corn bread |
| 1 ounce croutons | |
| 1 milk | ½ cup fat-free milk |
| ½ ounce fat-free shredded cheese | |
| 2 fruit | 2 kiwis |
| 3 vegetable | 3 cups mixed green salad with tomato, cucumber, pepper |
| 2 very lean protein | 2 ounces grilled chicken |
| 1 medium-fat protein | 1 egg, hard-cooked, chopped (for salad) |
| 2 fat | 2 tablespoons low-fat Caesar dressing |
| Included (in corn bread) |
IF YOU’RE FEELING MOODY, ODDS ARE YOU’RE not eating enough healthy fats, eating the right carbs at the wrong times, or underconsuming fruits and vegetables. You might also be drinking too much alcohol. To boost your mood, exercise in the morning to get the endorphins pumping, and have some caffeine beforehand to kick-start your workout. Eat carbs rankinglow on the glycemic index; select turkey, whey, dairy, and other protein sources high in tryptophan; and increase healthy fats in your diet by eating fish five times a week. Add flaxseed to your diet: The alphalinolenic acid and omega 3s it contains have antidepressant effects.
2,500 calories
313 grams carbohydrates
131 grams protein
79 grams fat
8 bread
5 fruit
4 milk
10 teaspoons added sugar
6 vegetable
4 very lean protein
4 lean protein
1 medium-fat protein
10 fat
Note: Occasionally, a fat-free product, like mustard or cooking spray, is included on the menus. These do not count toward your daily breakdown but should not be overused.
*Use every day.
†Based on a 185-pound man.
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ large banana |
| 2 tablespoons raisins | |
| 2 teaspoons added sugar | Tea with 2 teaspoons honey |
| 1 medium-fat protein | 1 egg, scrambled on a nonstick pan |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for egg) |
Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 2 fat | 1 tablespoon peanut butter (for dipping apples) |
| 2 bread | 1 small whole-grain roll |
| 1⁄3 cup brown rice | |
| 2 vegetable | 1 cup steamed asparagus |
| 4 lean protein | 4 ounces salmon, broiled |
| 3 fat | 1 tablespoon olive oil (for dipping bread or drizzling on fish) |
Snack
| 1 bread | ¾ ounce pretzels |
| 1 vegetable | 8 mini carrots |
| 1 fat | 2 tablespoons reduced-fat ranch dressing |
Dinner
| 3 bread | 1 medium baked potato |
| 1 medium ear corn on the cob | |
| 1 milk 1 fruit | 1 cup fat-free milk ½ papaya |
| 3 vegetable | 3 cups mixed green salad with 1 cup tomato, cucumber, pepper |
| 2 very lean protein | 2 ounces sliced turkey |
| 3 fat | 8 black or 10 green olives, large |
| 4 tablespoons reduced-fat dressing |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Combine yogurt, fruit, and honey. Combine muffin and egg for sandwich.
| 2 bread | 1 whole-wheat English muffin |
| 1 milk | 1 cup fat-free unsweetened yogurt |
| 2 fruit | 1½ cups fresh blueberries |
| 2 teaspoons added sugar | 2 teaspoons honey |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ large banana |
| 2 fat | 1 tablespoon peanut butter |
| Ice |
Lunch
| 2 bread | 1 slice whole-grain bread |
| 1 ounce croutons | |
| 2 vegetable | Salad with 1 cup romaine lettuce, plus 1 cup tomato, grilled eggplant, roasted red pepper |
| 4 lean protein | 3 ounces white-meat turkey |
| 1 ounce fresh mozzarella | |
| 3 fat | 3 teaspoons olive oil and balsamic vinegar (on salad or as part of roasted vegetables) |
Snack
| 1 bread | 3 cups popped light popcorn |
| 1 vegetable | ½ cup V8 juice |
| 1 fat | Included (in popcorn) |
Dinner
| 3 bread | 1 cup cooked pasta |
| 1 slice garlic bread | |
| 1 milk | 1 ounce reduced-fat cheese |
| 1 fruit | 17 grapes |
| 3 vegetable | 1 cup ratatouille (over pasta) |
| Tossed salad with 1 cup lettuce, ½ cup tomato, ¼ cup cucumber | |
| 2 very lean protein | 2 ounces lean soy ground meat crumbles (for ratatouille) |
| 3 fat | 2 tablespoons reduced-fat dressing |
| 1 teaspoon butter (for garlic bread) |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 2 slices whole-wheat bread |
| 1 milk | 1 cup fat-free cottage cheese (on bread; sprinkle with brown sugar and cinnamon) |
| 2 fruit | 4 ounces freshly squeezed orange juice (with pulp) ½ cup sliced pineapple |
| 2 teaspoons added sugar | 2 teaspoons brown sugar |
| 1 medium-fat protein | 1 egg, cooked sunny-side up in a nonstick pan |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for egg) |
Snack
TRAIL MIX
Chop apricots and almonds. Mix.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 4 halves dried apricots |
| 2 fat | 18 almonds |
Lunch
| 2 bread | 1 cup rice |
| 2 vegetable | 1 cup Chinese vegetables, stir-fried with garlic, onion, fresh ginger |
| 4 lean protein | 4 ounces lean pork, stir-fried |
| 3 fat | 3 teaspoons oil (for stir-frying) |
| 1 bread | 3 cups fat-free or low-fat microwave popcorn |
| 1 vegetable | 1 cup celery |
| 1 fat | ½ tablespoon peanut butter (for celery) |
Dinner
| 3 bread | 2-inch square of corn bread |
| 1 cup kidney beans (add to chili) | |
| 1 milk | 1 ounce fat-free grated cheese (for chili) |
| 1 fruit | ½ cup mixed citrus salad |
| 3 vegetable | 1 cup chopped cooked tomatoes with chili seasoning |
| ½ onion, garlic for seasoning | |
| Tossed salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber | |
| 2 very lean protein | Included (in beans) |
| 3 fat | 1 slice bacon, cooked very crisp and crumbled into chili |
| 2 tablespoons reduced-fat dressing for salad | |
| Included (in corn bread) |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 fruit | 2 cups raspberries |
| 1 milk | 1 cup fat-free milk (½ cup for French toast) |
FRENCH TOAST (See recipe directions on this page.)
| 2 bread | 2 slices whole-wheat bread |
| 2 teaspoons added sugar | 2 teaspoons maple syrup |
| 1 medium-fat protein | 1 egg |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray |
Snack
| 1 milk | 1 cup fat-free cottage cheese |
| No-calorie sweetener to taste (for cottage cheese) | |
| 1 fruit | 10 pitted, halved cherries |
| 2 fat | 10 walnut halves, chopped (add to cottage cheese) |
Lunch
FAJITAS
Combine ingredients.
| 2 bread | 1⁄3 cup Spanish rice |
| 1 tortilla | |
| 2 vegetable | 1 cup sautéed onions and peppers |
| 2 tablespoons salsa | |
| 4 lean protein | 4 ounces skinless white-meat chicken, grilled with lime juice |
| 3 fat | 2 teaspoons olive oil (for cooking) |
| 2 tablespoons guacamole |
Snack
| 1 bread | ½ bagel |
| 1 vegetable | ½ cup tomato juice |
| 1 fat | 3 tablespoons reduced-fat cream cheese |
Dinner
| 3 bread | 1 ounce croutons for salad |
| 1 cup chicken noodle soup | |
| 4 reduced-fat crackers | |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1⁄8 honeydew |
| 3 vegetable | 3 cups mixed green salad with 1 cup tomato, cucumber, pepper |
| 2 very lean protein | 2 ounces baby shrimp (for salad) |
| 3 fat | 8 black or 10 green olives, large |
| 4 tablespoons reduced-fat dressing |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk 1 fruit | 1 cup fat-free milk ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 1 cup quick oats (not instant) |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 1 apple, diced |
| 1¼ cups strawberries, sliced | |
| 2 teaspoons added sugar | 2 teaspoons brown sugar |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
| 1 milk | 1 cup fat-free milk |
TRAIL MIX
Combine ingredients.
| 1 fruit | 3 dates, chopped |
| 2 fat | 8 pecan halves |
Lunch
| 2 bread | ¾ cup minestrone soup |
| ½ cup cooked linguini | |
| 2 vegetable | Salad with 1 cup romaine lettuce, ½ cup tomato, ½ cup cucumber |
| ½ cup marinara sauce | |
| 4 lean protein | 4 ounces shrimp, grilled |
| 3 fat | 2 teaspoons olive oil (for cooking) |
| 2 tablespoons reduced-fat dressing |
NACHOS
Combine ingredients and heat.
| 1 bread | ¾ ounce baked snack chips |
| 1 vegetable | ½ cup salsa |
| 1 fat | ½ ounce shredded cheddar cheese |
Dinner
| 3 bread | 1 cup chickpeas, ground, seasoned, and pan-fried for falafel |
| 1 pita | |
| 1 milk | ½ cup fat-free yogurt (for falafel) |
| ½ cup fat-free milk | |
| 1 fruit | ¼ cantaloupe |
| 3 vegetable | 3 cups mixed green salad with cucumber, tomato, sprouts, garlic, onion |
| 2 very lean protein | Included (in chickpeas) |
| 3 fat | Included (in falafel) |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
Breakfast
| 2 bread | 2 slices multigrain bread, toasted |
| 1 medium-fat protein | 1 egg, scrambled on a nonstick pan |
| Oil-free cooking spray (for egg) |
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup orange juice |
| 1 fresh peach | |
| 2 teaspoons added sugar | 2 teaspoons honey |
| 1 fat | 1½ tablespoons ground flaxseed or 1 teaspoon |
| flaxseed oil |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ¼ cantaloupe |
| 2 fat | 30 pistachios |
Lunch
| 2 bread | 1 whole-wheat bagel |
| 2 vegetable | 1 cup carrot sticks |
| Onion and tomato | |
| 4 lean protein | 4 ounces smoked salmon |
| 3 fat | 3 tablespoons cream cheese |
Snack
| 1 bread | 8 Wheat Thins |
| 1 vegetable | 1 cup sliced bell pepper |
| 1 fat | 2 tablespoon reduced-fat dressing (for dipping) |
Dinner
| 3 bread | 1 ounce croutons |
| 2-inch square of corn bread | |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ sliced mango (for salad) |
| 3 vegetable | 3 cups romaine lettuce salad with tomato, cucumber, pepper |
| 2 very lean protein | 2 ounces fresh crab (for salad) |
| 3 fat | 4 pecan halves, chopped (for salad) |
| 4 tablespoons reduced-fat dressing |
Pre-Workout Snack
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ½ cup orange juice |
| 2 very lean protein | 14 grams whey protein powder |
| Ice cubes |
Workout
| 8 teaspoons added sugar | 16-ounce sports drink |
| Water |
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 2 cups raspberries |
| 2 teaspoons added sugar | 2 teaspoons sugar |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
Combine ingredients.
| 1 milk | 1 cup fat-free plain yogurt |
| 1 fruit | 1 apple, diced |
| 2 fat | 10 walnut halves, chopped |
| Cinnamon and no-calorie sweetener to taste |
Lunch
| 2 bread | 1 small multigrain roll |
| 3 ounces baked yam | |
| 2 vegetable | Sliced tomato and lettuce (for sandwich) |
| 1 cup radishes, celery, carrots | |
| 4 lean protein | 3 ounces dark-meat chicken, grilled with lime juice |
| 1 ounce Swiss cheese | |
| 3 fat | 3 tablespoons regular ranch dressing (for dipping) |
| 1 teaspoon butter (for yam) |
Snack
| 1 bread | 1 tortilla |
| 1 vegetable | ½ cup salsa |
| 1 fat | 1⁄8 avocado |
Dinner
| 3 bread | 2 slices rye bread |
| ½ cup pasta salad | |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | ¾ cup fresh pineapple |
| 3 vegetable | 1 cup coleslaw |
| ½ cup chopped vegetables (cucumbers, carrots, onions; mix into tuna) | |
| 2 very lean protein | 2 ounces tuna in water, drained |
| 3 fat | 2 tablespoons reduced-fat mayonnaise |
IF YOU’RE FEELING STRESSED OUT, YOU MAY BE DRINKING TOO MUCH CAFFEINE, eating too much sugar and refined foods, and not eating enough fruits and vegetables. To calm down, increase your consumption of whey protein and dairy, consume more carbs during the day to stimulate serotonin release, stick with carbs that have a low to moderate glycemic index, avoid caffeine, and increase your consumption of antioxidants (like blueberries, strawberries, and spinach), B vitamins, nuts, and nut butters.
2,500 calories
281 grams carbohydrates
159 grams protein
84 grams fat
8 bread
5 fruit
4 milk
3 teaspoons added sugar
6 vegetable
6 very lean protein
6 lean protein
1 medium-fat protein
8 fat
Note: Occasionally, a fat-free product, like mustard or cooking spray, is included on the menus. These do not count toward your daily breakdown but should not be overused.
*Use every day.
†Based on a 185-pound man.
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ large banana |
| 1 cup blueberries | |
| 1 medium-fat protein | 1 egg, scrambled on a nonstick pan |
| 1 very lean protein | 2 egg whites, scrambled with whole egg |
| 1 fat | 1½ tablespoons ground flaxseed |
| Tea with no-calorie sweetener | |
| Water | |
| Oil-free cooking spray (for eggs) |
Snack
| 1 bread | ½ whole-wheat pita |
| 1 vegetable | 1 cup romaine lettuce plus mushrooms, other veggies |
| 1 lean protein | 1 ounce part-skim mozzarella |
| 1 fat | 10 peanuts |
Lunch
| 2 bread | 2 slices whole-grain bread |
| 3 very lean protein | 3 ounces sliced turkey |
| 2 vegetable | Salad with 2 cups romaine lettuce, ½ cup tomato, ½ cup cucumber |
| 2 fat | 1 tablespoon vinaigrette (for salad) |
| 8 black olives | |
| Dijon mustard (for sandwich) |
| 3 bread | 1 large sweet potato baked |
| 1 milk | 1 cup fat-free milk |
| 3 vegetable | 1½ cups steamed asparagus |
| 4 lean protein | 4 ounces salmon, grilled |
| 3 fat | 1 tablespoon each olive oil and lemon juice (for asparagus) |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
Combine yogurt, fruit, and honey. Combine muffin and egg for sandwich.
| 2 bread | 1 whole-wheat English muffin |
| 1 milk | 1 cup fat-free unsweetened yogurt |
| No-calorie sweetener (for yogurt) | |
| 2 fruit | 2½ cups fresh strawberries |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 very lean protein | 2 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
| 1 bread | ½ cup soy nuts |
| 1 vegetable | 1 cup celery sticks |
| 1 lean protein | Included (in soy nuts) |
| 1 fat | 1 tablespoon salad dressing (for dipping) |
Lunch
| 2 bread | 1 slice whole-grain bread |
| 1 ounce croutons | |
| 2 vegetable | Large salad with 2 cups romaine lettuce, plus tomato, grilled eggplant, roasted red pepper |
| 3 very lean protein | 3 ounces skinless white-meat chicken, grilled with lime juice |
| 2 fat | 2 tablespoons reduced-fat dressing |
| 1 teaspoon olive oil (for roasted vegetables) |
Dinner
| 3 bread | 1 cup cooked pasta |
| 1 slice garlic bread | |
| 1 milk | 1 ounce reduced-fat cheese |
| 3 vegetable | 1 cup ratatouille (over pasta) |
| Salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber | |
| 2 tablespoons fat-free dressing | |
| 4 lean protein | 4 ounces lean ground beef |
| 3 fat | 1 teaspoon butter (for garlic bread) |
| 2 teaspoons olive oil (for cooking ratatouille) |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ large banana | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 2 slices whole-wheat bread |
| 1 milk | 1 cup fat-free cottage cheese (on bread; sprinkle with no-calorie sweetener and cinnamon) |
| No-calorie sweetener | |
| 2 fruit | 4 ounces freshly squeezed orange juice (with pulp) ½ cup sliced pineapple |
| 1 medium-fat protein | 1 egg, cooked sunny-side up in a nonstick pan |
| 1 very lean protein | 2 egg whites, added to sunny-side up egg |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water | |
| Oil-free cooking spray (for eggs) |
Snack
| 1 bread | ½ bagel |
| 1 vegetable | Tomato, sprouts |
| 1 lean protein | 1 ounce Swiss cheese |
| 1 fat | 1 tablespoon sunflower seeds |
Lunch
| 2 bread | 1 cup rice |
| 2 vegetable | 1 cup Chinese vegetables, stir-fried with garlic, onion, fresh ginger |
| 3 very lean protein | 3 ounces scallops, stir-fried |
| 2 fat | 2 teaspoons oil (for stir-frying) |
Dinner
| 3 bread | 2-inch square of corn bread |
| 1 cup kidney beans (add to chili) | |
| 1 milk | 1 ounce fat-free grated cheese (for chili) |
| 3 vegetable | 1 cup chopped cooked tomatoes with chili seasoning, ½ onion, garlic for seasoning |
| Salad with 2 cups romaine lettuce, ½ cup tomato, ½ cup cucumber | |
| 4 lean protein | 2 ounces soy crumbles (add to chili) |
| Included (in beans) | |
| 3 fat | 2 slices bacon, cooked very crisp and crumbled into chili |
| Included (in corn bread) |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen peaches |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 fruit | 2 cups raspberries |
| 1 milk | 1 cup fat-free milk (½ cup for French toast) |
FRENCH TOAST (See recipe directions on this page.)
| 2 bread | 2 slices whole-wheat bread |
| 1 medium-fat protein | 1 egg |
| 1 very lean protein | 2 egg whites |
| 1 fat | 1½ tablespoons ground flaxseed |
| 1 tablespoon no-calorie maple-flavored syrup | |
| Water | |
| Oil-free cooking spray |
Snack
| 1 bread | 8 Wheat Thins |
| 1 vegetable | 1 cup sliced bell pepper |
| 1 lean protein | ¼ cup cottage cheese |
| 1 fat | 8 black olives |
FAJITAS
Combine ingredients.
| 2 bread | 1⁄3 cup Spanish rice |
| 1 tortilla | |
| 2 vegetable | 1 cup sautéed onions and peppers |
| 2 tablespoons salsa | |
| 3 very lean protein | 3 ounces skinless white-meat chicken, grilled with lime juice |
| 2 fat | 1 teaspoon olive oil (for cooking) |
| 1⁄8 avocado |
Dinner
| 3 bread | 1 ounce croutons (for salad) |
| 1 cup chicken noodle soup | |
| 4 crackers | |
| 1 milk | 1 cup fat-free milk |
| 3 vegetable | 3 cups mixed green salad with tomato, cucumber, pepper |
| 4 lean protein | 4 ounces swordfish, grilled with ginger and scallions |
| 3 fat | 8 black or 10 green olives, large |
| 2 tablespoons dressing |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 sliced apple |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 1 cup quick oats (not instant) |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 1 apple, diced |
| 1¼ cups sliced strawberries | |
| No-calorie sweetener | |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 very lean protein | 2 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
| 1 bread | ¾ ounce baked tortillas |
| 1 vegetable | ½ cup salsa |
| 1 lean protein | 1 ounce cheddar cheese |
| 1 fat | Included (in cheese) |
Lunch
| 2 bread | ¾ cup minestrone soup |
| ½ cup cooked linguini | |
| 2 vegetable | Salad with 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber, fat-free dressing |
| ½ cup marinara sauce | |
| 3 very lean protein | 3 ounces shrimp, grilled |
| 2 fat | 2 teaspoons olive oil (for cooking shrimp) |
Dinner
| 3 bread | 1 large pita |
| 1 ounce croutons | |
| 1 milk | ½ cup fat-free yogurt (with dill, for lamb) |
| ½ cup fat-free milk | |
| 3 vegetable | Salad with 3 cups romaine lettuce, ½ cup tomato, ½ cup cucumber |
| Garlic, onion (for sandwich) | |
| 4 lean protein | 4 ounces lean lamb, grilled with lime juice |
| 3 fat | 3 tablespoons vinaigrette |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ cup frozen raspberries | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 2 slices multigrain toast |
| 1 medium-fat protein | 1 egg, scrambled in a nonstick pan |
| 1 very lean protein | 2 egg whites, scrambled with whole egg |
| Oil-free cooking spray (for eggs) |
SMOOTHIE
Blend until smooth.
| 1 milk | 1 cup fat-free milk |
| 2 fruit | ½ cup orange juice |
| 1 fresh peach | |
| No-calorie sweetener (if desired) | |
| 1 fat | 1½ tablespoons ground flaxseed or 1 teaspoon flaxseed oil |
Snack
| 1 bread | 1 slice whole-wheat bread |
| 1 vegetable | Tomato, lettuce, mustard |
| 1 lean protein | 1 ounce lean ham |
| 1 fat | 1 ounce Swiss cheese |
| 2 bread | 1 whole-wheat bagel |
| 2 vegetable | 1 cup carrot sticks |
| Onion, tomato | |
| 3 very lean protein | 3 ounces smoked salmon |
| 2 fat | 2 tablespoons cream cheese |
Dinner
| 3 bread | 2 slices rye bread |
| ½ cup pasta salad | |
| 1 milk | 1 cup fat-free milk |
| 3 vegetable | 1 cup coleslaw |
| ½ cup chopped vegetables (cucumbers, carrots, onions; mix into tuna) | |
| 4 lean protein | 4 ounces tuna in olive oil, drained |
| 3 fat | 2 tablespoons mayonnaise (for tuna) |
| Included (in coleslaw, pasta salad) |
Pre-Workout Snack
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen strawberries |
| ½ large banana | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |
Breakfast
| 2 bread | 1 cup Shredded Wheat |
| 1 milk | 1 cup fat-free milk |
| 2 fruit | 2 cups raspberries |
| No-calorie sweetener | |
| 1 medium-fat protein | 1 egg, hard-cooked |
| 1 very lean protein | 2 eggs, hard-cooked (discard yolks) |
| 1 fat | 1½ tablespoons ground flaxseed |
| Water |
Snack
| 1 bread | 1 tortilla |
| 1 vegetable | Sliced veggies |
| ½ cup salsa | |
| 1 lean protein | 1 ounce shredded Mexican cheese |
| 1 fat | Included (in cheese) |
Lunch
| 2 bread | 1 small multigrain roll |
| 3 ounces baked yam | |
| 2 vegetable | Sliced tomato, lettuce (for sandwich) |
| 1 cup radishes, celery, carrots | |
| 3 very lean protein | 3 ounces grilled chicken |
| 2 fat | 2 tablespoons low-fat ranch dressing (for dipping) |
| 1 teaspoon olive oil (for grilling chicken) |
Dinner
| 3 bread | 3-inch square of corn bread |
| 1 ounce croutons | |
| 1 milk | ½ cup fat-free milk |
| 1 ounce fat-free shredded cheese | |
| 3 vegetable | 3 cups mixed green salad with tomato, cucumber, pepper |
| 4 lean protein | 4 ounces salmon, poached |
| 3 fat | 2 tablespoons low-fat Caesar dressing |
| Included (in cheese, corn bread) |
| 1 milk | 1 cup fat-free milk |
| 1 fruit | 1 apple, sliced |
| 1 lean protein | 1 tablespoon peanut butter |
| 1 fat | Included (in peanut butter) |
Workout
| Water |
Post-Workout
SMOOTHIE
Blend until smooth. Drink 15 to 30 minutes after your workout.
| 2 fruit | 1⁄3 cup frozen melon |
| ½ cup mango | |
| ½ cup orange juice | |
| 1 milk | 1 cup fat-free milk |
| 3 teaspoons added sugar | 1 tablespoon honey |
| 2 very lean protein | 14 grams whey protein powder |