Nutritional Guidance plan for Getfitin90days

Week 1-2-Foundation Phase

Goals!

.Establish healthy eating habits

.Increase nutrient intake

Guidelines!

1-Hydration!

Drink at least 8-10 glasses of water daily.

2-Balanced Diet!

Include a variety of foods from all food groups-

.Proteins-

Lean meats, fish, eggs, tofu, legumes

.Carbohydrates-

Whole grains, fruits, vegetables

.Fats-

Avocados, nuts, seeds, olive oil

3-Portion Control!

Eat moderate portions to avoid overeating.

4-Meal Frequency!

Eat 5-6 small meals/snacks through the day.

Sample Meal plan!

Oatmeal with berries and nuts

.Mid-Morning Snack-

Greek yogurt with a handful of almonds

.Lunch-

Grilled chicken salad with mixed greens, cherry tomatoes, and a vinaigrette dressing

.Afternoon Snack-

Apple slices with peanut butter

.Dinner-

Baked salmon, quinoa, and steamed brocolli

.Evening Snack-

A small bowl of mixed fruit

Week 3-6-Strength and Endurance Phase

Goals!

.Support muscles growth and repair

.Increase energy levels

Guidelines!

1.Protein Intake-

Ensure adequate protein intake [1.2-1.5 grams per kg of body weight]

2.Complex Carbohydrates-

Focus on complex carbs for sustained energy.

3.Healthy Fats-

Include sources of omega-3 fatty acids.

Sample Meal Plan!

.Breakfast-

Scrambled eggs with spinach and whole-grain toast

.Mid-Morning Snack-

Cottage chesse with pineapple chunks

.Lunch-

.Afternoon Snack-

Quinoa and black bean bowl with avocado and salsa

Protein smoothie [protein powder, banana, almond milk]

.Dinner-

Turkey chili with a side of steamed asparagus

.Evening Snack-

Dark chocolate and a handful of walnuts

Week 7-10-Advanced Training Phase

Goals!

.Optimize performance and recovery

.Enhance nutrient timing

Guidelines!

1.Pre-Workout Nutrition-

Eat a small meal or snack 1-2 hours befor exercising [focus on carbs and protein].

2.Post-Workout Nutrition-

Consume a recovery meal or shake within 30-minutes post-workout [protein and carbs].

3.Micronutrients-

Ensure adequate intake of vitamins and minerals [fruits, vegetables, and supplements if needed].

Sample Meal Plan!

.Pre-Workout Snack-

Banana and a handful of almonds

Smoothie bowl with mixed berries, spinach, protein powder, and granola

.Breakfast-

Hard-boiled eggs and carrot sticks

.Mid-Morning Snack-

.Lunch-

Brown rice, grilled chicken, and mixed vegetables

.Afternoon Snack-

Hummus and whole-grain crackers

.Dinner-

Lean beef stir-fry with broccoli and bell peppers

.Post-Workout Shake-

Protein shake with whey protein, a banana, and almond milk

Week 11-12-Final Push and Maintenance phase

Goals!

.Maintain and consolidate gains

.Prepare for long-term healthy eating habits

Guidelines!

1.Consistency-

Stick to the established eating patterns.

2.Variety-

Keep meals diverse to ensure a broad spectrum of nutrients.

3.Sustainability-

Develop a plan that you can maintain beyond the 90 days.

Sample Meal Plan!

.Breakfast-

Avocado toast with poached eggs

.Mid-Morning Snack-

Mixed berries and a hand full of nuts

.Lunch-

Lentil soup with a side salad

.Afternoon Snack-

Protein bar

.Dinner-

Grilled shrimp with a quinoa and vegetable medly

.Evening Snack-

Cottage cheese with a dash of cinnamon and honey

Final Tips for Success!

1.Meal Prep-

Plan and prepare your meals in advance to stay on track.

2.Mindful Eating-

Pay attention to hunger and fullness cues.

3.Moderation-

Allow for occasional treats in moderation to avoid feelings of deprivation.

By following this nutritional guidance plan, you're ensuring that you fuel your body with the right nutrients to support your fitness goals and overall well-being. keep up the great work, stay consistent, and let's achieve those fitness goals together! Now click next to start the week-1 course-program.

The nutritional guidance provided by getfitin90days was easy to follow and helped me achieve my fitness goals.

★★★★★

Michael. G

Contact Us Today!

Contact us to tell us what you think about our nutritional guidance plan for the Getfitin90days course program.