Basics * Eat breakfast every day * Eat a high protein food within an hour of finishing your workout * Eat a small carb and protein-rich meal 30 minutes to an hour before your workout * Instead of eating six large meals per day, break your food into 5-6 smaller portions * Try to bring healthy snacking option with you when you know you’ll be out of the house for most of the day * Drink water consistently throughout the day. Your urine should be a clear-yellow color Carbohydrates * Replace simple carbohydrate sources with complex carbohydrates. Try the following: * Brown rice instead of white rice * Sweet potato instead of potato * Whole-wheat or rye bread instead of white bread * Include a high fiber food with each meal Protein * Prioritize protein. Aim to get about 1g of protein per pound of bodyweight * Include a high protein source with each meal. Some ideas include the following: * Canned tuna * Greek yogurt * Chicken Breasts * Salmon * Cottage Cheese * Beans or Lentils Fats * Include a healthy fat source with each meal. Try these options: * Olive oil * Avocado * Fatty fish * Seeds * Nuts * Coconut Oil Fruits & Vegetables * Make half your plate fruits and vegetables for each meal * Try to eat a rainbow of fruits and vegetables * Red: apples, radish, strawberries * Orange: Carrots, bell pepper, oranges * Green: Lettuce, celery, spinach * Blue/purple: Blueberries, eggplant, prunes Foods to Avoid * Avoid pre-packaged foods and stick to natural foods whenever possible * Avoid foods with excess sugar. For example, plain yogurt is a healthier option than flavored yogurt. * Avoid refined vegetables like sunflower, corn, peanut, or canola