NUTRITION PLAN

BASED ON 1,800 CALORIES PER DAY

PROTEIN 180g CARBOHYDRATES 180g FATS 4 0 g

MEAL 1 MEAL 2 MEAL 3 MEAL 4 POST WORKOUT

PROTEIN PROTEIN PROTEIN PROTEIN SHAKE
CARB CARB CARB CARB 1UP WHEY/ISO PROTEIN
FRUIT VEGETABLE VEGETABLE VEGETABLE 1UP TRI-CARB
1UP MULTI-GO 1UP OMEGA 3 1UP OMEGA 3 1UP OMEGA 3 (Immediately after workout)

PROTEIN CARBOHYDRATE
Eat This Much FAT (g) Protein Calories Eat This Much Carbs Calories

Egg Whites 10 Count 0 34 175 1UP Tri-Carb 1.4 Scoops 34 144

1UP Whey/ISO Protein 1.44 Scoops 2 34 199 Sweet Potato 180 Grams 34 162
Chicken Breast 116 Grams 4.1 34 192 White Potato 212 Grams 34 155
Turkey Breast 120 Grams 0.8 34 162 Red Potato 180 Grams 34 160
93% Lean Ground Turkey 180 Grams 14.4 34 270 Yams 129 Grams 34 149
Filet Mignon 129 Grams 9.0 34 230 Whit Rice 129 Grams 34 167
93% Lean Ground Beef 124 Grams 12.4 34 257 Brown Rice 157 Grams 34 141
Bison Steak 129 Grams 3.1 34 174 Wild Rice 171 Grams 34 173
Pork Loin 120 Grams 12.0 34 259 Lentils 180 Grams 34 209
Haddock 189 Grams 1.3 34 256 Bulgar 189 Grams 34 157
Shrimp 180 Grams 2.0 34 178 Grits (weigh uncooked) 45 Grams 34 167
Salmon 164 Steel Cut Oats (weigh uncooked) 53 34 199

© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
Grams 19.6 34 337 Grams

Tilapia 138 Grams 3.7 34 177 Cream of Wheat (weigh uncooked) 51 Grams 34 177
Tuna Steak (Ahi) 157 Grams 1.4 34 164 Couscous 157 Grams 34 175
White Tuna canned in water 150 Grams 4.5 34 192 Quinoa 171 Grams 34 206
Cod 157 Grams 1.4 34 164 Amaranth 189 Grams 34 246
Snapper 138 Grams 2.4 34 177 Whole Wheat Pasta 150 Grams 34 186
Fat Free Plain Greek Yogurt 400 Grams 0.0 34 284 Beans 157 Grams 34 207
Fat Free Cottage Cheese 257 Grams 0.0 34 183
VEGETABLE
VEGAN PROTEIN 1UP Greens & Reds Superfood 1 Serving
Eat This Much FAT (g) Protein Calories
Kale 100 Grams
1UP Organic Vegan Protein 1.5 Scoops 3.0 34 186
Broccoli 100 Grams
Lentils (raw) 138 Grams 1.5 34 489
Asparagus 100 Grams
Chia Seeds (raw) 225 Grams 69.8 34 1251
Brussels Sprouts 100 Grams
Black Turtle Beans (raw) 171 Grams 1.5 34 571
Baby Spinach 100 Grams
Seitan 171 Grams 2.1 34 182
Green Beans 100 Grams
Tofu 360 Grams 20.9 34 328
Cucumber 100 Grams
Edamame (raw) 277 Grams 18.8 34 407
Snow Peas 100 Grams
Tempeh 189 Grams 20.8 34 371
Bell Peppers 100 Grams
Pumpkin Seeds (raw 180 Grams 82.8 34 972
Mushroom 100 Grams
Soybeans (raw) 180 Grams 36.0 34 749
Tomato 100 Grams

Spinach 100 Grams

FRUIT Eat This Much Calories

Celery 100 Grams

Lettuce 100 Grams

Blueberries 150 Grams 86
Spring Mix (salad) 100 Grams
Raspberries 150 Grams 78
Strawberry 150 Grams 48
Blackberry 150 Grams 65 CONDIMENTS
Cantaloupe 150 Grams 51 Black Pepper (best) Fat Free dressings
Grapefruit 1 Count 82 Sea Salt (best) Mustard
Apple 1 Count 93 Himalayan Pink Salt (best) Dijon Mustard
Pear 1 Count 103
Garlic (best) Cajun Spices
Banana 1 Count 105
Cinnamon (best) Hot Sauce
Low Sugar Ketchup Sugar Free BBQ Sauce

TH I S NUT RI T I O N AL PL AN I S BAS ED O N DRINK AT LEAST 1 GALLON OF WATER PER DAY = 16 CUPS.

INF O RMAT I O N YO U PROV I D ED AN D YO U R TIP: Add 1UP Nutrition BCAA (branch chain amino) to your
FI T NE SS G OA L water and drink it throughout the day for recovery.

For Meal 1-4 plug in any of the foods listed below for each appropriate macronutrient source Protein, Carbohydrates, Vegetables and Fruits.
Make sure to weigh each source. All proteins and carbohydrates weigh are listed as cooked except for the items that say (weigh uncooked), (raw)
and fruits and vegetables.

Make sure to track all the calories you eat per meal. Never go over your Total Daily calorie intake # (listed in the top left corner)

Keep track of your fat intake from each protein source. Don’t go over the suggested daily fat total (listed in the left corner).

Don’t need to track calories from veggies. If you don’t like to eat veggies 3X per day then drink 1UP Greens and Reds superfood instead.

Plan your workout around your schedule. Just follow these post workout rules
-drink the Post-Workout Shake immediately after workout.
-wait 1.5 hours to consume a meal after the post workout shake.

POST WORKOUT SHAKE INCLUDES FOR BEST RESULTS

1UP Protein – Fast digestive protein to begin the important post work-
out recovery and muscle building process.
Tri-Carb - Fast digestive carbohydrates to begin the important post
workout recovery and muscle building process.
1UP MULTI-GO – For daily vitamins & minerals and metabolic support
1UP Omega 3 – much needed high quality fat source
MAKE SURE TO TRACK YOUR DAILY CALORIE INTAKE AND NEVER GO OVER YOUR DAILY TARGET
NO ALCOHOL FOR AT LEAST 8 WEEKS
NO CHEAT MEALS FOR AT LEAST 8 WEEKS
NEVER SKIP A WORKOUT OR CARDIO. If you do skip 1 day make sure to stay on track with your
diet and proceed with next day schedule. Make up the missed workout day on Saturday or Sunday
ON OFF DAYS (no resistance training) SKIP THE POST WORKOUT TRI-CARB PRODUCT. JUST HAVE
A PROTEIN SHAKE OR PROTEIN BAR ANYTIME DURING THE DAY.
DAILY CALORIE TRACKER
DOWNLOAD THE FREE ADOBE ACROBAT READER APP
1. OPEN in Adobe Acrobat Reader. Enter calories for protein, carbohydrate source for each meal.
2. Track Total Meal Calories
3. Make sure to never go over your TOTAL DAILY CALORIES (green # in bottom right corner)

MEAL 1 MEAL 2
CALORIES FROM
PROTEIN 61
SOURCE

+ +
CALORIES FROM
CARBOHYDRATE 22
SOURCE

+
CALORIES FROM
FRUIT
SOURCE

= =
TOTAL MEAL 83 0
CALORIES
MEAL 3 MEAL 4
CALORIES FROM
PROTEIN
SOURCE

+ +
CALORIES FROM
CARBOHYDRATE
SOURCE

= =
TOTAL MEAL 0 0
CALORIES

POST WORKOUT
SHAKE CALORIES
CALORIES FROM MEAL 1 TOTAL
1UP PROTEIN 160 MEAL 2 TOTAL
MEAL 3 TOTAL
+ MEAL 4 TOTAL
POST WORKOUT SHAKE TOTAL
CALORIES FROM
1UP TRI-CARB TOTAL
DAILY

TOTAL POST
= CALORIES

WORKOUT SHAKE
CALORIES
160 243
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treatment of any disease or condition. Consult your physician or health care practitioner before beginning any nutrition, supplementation or exercise program. 1UP Nutrition, LLC
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