Optimal Eating Blueprint Abbreviated

Why am I eating? Keep it Simple
• Maintain and improve our hormonal balance
• Get sustained mental and physical energy
• Rebuild and repair our muscles

What should I eat?
• If you don’t like it, don’t eat it!
• Supplement snacks are good for convenience, taking a break from eating, and getting good nutrients

How much should I eat?
• Do not worry about calories and percentages
• Eat until your full, or satisfied, but not so much that you do not feel like you can concentrate

How often should I eat?
• Have structure in your eating habits
• Eat on a schedule around the clock
• Eat every 2-3 hours

How do I eat 5-7 times a day?
• Eat breakfast
• Eat snacks, or mini-meals in between actual meals
• Plan and prepare the night prior

What if I do not like to eat breakfast?
• Switch your breakfast with your first snack

Do I have to eat healthy all the time? What are the rules?
• Utilize the 90/10 or 80/20 rule of healthy to “cheat” meals
• Drink water with “cheat” meals
• Keep portion size small

I’m on the go, what do I do?
• “Grab & go” items stocked up at house
• Healthier fast food options
• Healthy snacks: fruit, nuts, healthy bars & shakes or smoothies at grocery and convenient stores
• Healthy meals at grocery store deli’s

Final Random Notes
• Listen to your body as it will respond different at different times
• Plan & prepare for your daily and weekly nutritional needs
• Limit sweets as they are “empty calories” that hurt your ability to recover, and your metabolism
• Do the best you can because nothing is perfect
• Find what works best for you, and continue to learn

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