A Perfect Day’s Nutrition Blueprint

Your meal builder has columns across the top that represent food groups. The meal times or fueling times are represented
along the left side and the numbers within the meal builder indicate the recommended number of servings from that food group
at each meal. The number to the left of the food in the list below equals one serving (e.g. 1 slice of whole wheat bread = 1 carb
serving). Each serving may be used interchangeably, so if you get tired of whole wheat toast, you can replace it with any of the
foods listed in the carb column or mix and match (e.g. 1 slice of toast plus 1/2 cup All Bran Cereal) to fill your recommended
servings. You can use the meal planner column to create your own perfect day. You are limited only by your creativity!

Day 1 Day 2 Day 3 Meal Planner

Breakfast
∞ veg
0.5-1 pro
2 carb
1 fruit
1 fat

Snack
∞ veg
0.5 pro
1 fruit

Lunch
∞ veg
1 pro
2 carb
0-1 fruit
1 fat

Snack
∞ veg
1 pro
1 fruit

Dinner
∞ veg
2 pro
1-2 carb
1 fat

Snack
∞ veg
1 pro
1 fat

Eat Clean. Eat Often. Hydrate. Recover. Mindset. EXOS Meal Builder ©2014 EXOS Inc.