General Nutrition Plan

This is our recommended general diet plan for our clients. This plan will keep you satisfied and help you maintain your current weight. It will keep you full, give your body the fuel it needs to build muscle, and will help you to efficiently use the energy you consume.


The main principles:

  • Daily macros are 40% protein, 40% fat, and 20% carbohydrates.

    • Eating extra protein will help you to build lean muscle mass and keep you full longer. Additional fat will help your body to stay in a fat burning zone, help you absorb nutrients, and will make you feel more satisfied.

  • Give yourself 12 hours to fast between dinner and BREAK-FAST the next day.

    • Everyone fasts intermittently while they sleep. The break in eating allows our bodies to rest, assimilate nutrients, and repair tissues. By extending the fasting period our bodies will use stored body fat for fuel.

  • No carbohydrates in the afternoon snack or dinner.

    • Carbohydrates are great for quick bursts of energy that we need when we are being very active throughout the day. They are not so helpful when we are inactive, our bodies do not have the opportunity to burn them off and store them as fat.

  • Carbohydrates sources are to be mostly non-starchy vegetables, and  small amounts of fruit and whole grains.

    • Choose carbohydrates with a high fiber content. Fiber is great for digestion and helps us feel full for longer.

  • Reduce afternoon & evening carbohydrate intake.

    • We do not want to consume carbohydrates that we will not be burning off, so it is wise to avoid carbohydrates during the times you will be inactive.

  • Consume 5-7 meals daily.

    • Consisting of breakfast, lunch and dinner with snacks between meals. Eat every 3-4 hours to keep energy and blood sugar levels consistent.

    • Structure:

      • Breakfast: 5-7 am (upon waking or after fasted cardio)

      • Snack: 8-10 am

      • Lunch:11-1 pm

      • Snack: 2-4 pm

      • Dinner: 5-7 pm

      • Fast: 5-7 am through 5-7 pm

Emily Grass