Key nutrition starter tips- this is to go at the bottom of page 1.

-Are you a Caffeine Carol in the morning- Make sure when having your morning coffee
or tea WITH food even if something small to slow down the absorption of caffeine

-Aim to pair a fruit with another food group to slow down the use of sugars and
reduce blood sugar spikes

-Have a glass of water first thing in the morning and last thing at night- then place a
cup by your bed ready for when you wake up

-Alcohol is a carbohydrate, so be mindful when on nights out ;-)

- Think about blending food groups together e.g tofu/chicken and chickpea stew
would be all protein and carbs in one serving + some veggies ;-)

Nutrition M2
61-74kg

Maintenance- 1750 (Dont included on Doc)

Protein 131 (Dont included on Doc)
Carbs 151 (Dont included on Doc)
Fats 68 (Dont included on Doc)

32g protein per serving (Dont included on Doc)

17g Fat per serving (Dont included on Doc)
37g carbs per serving (Dont included on Doc)

Proteins

1. Meat-based:

• Chicken breast: ~115 grams

• Turkey breast: ~120 grams

• Lean beef (e.g., sirloin): ~120 grams

• Pork tenderloin: ~135 grams

• Cod: ~145 grams

• Tilapia: ~165 grams

• Shrimp: ~225 grams

2. Fish and Seafood:

• Salmon: ~125 grams (f)

• Tuna: ~135 grams

• Cod: ~145 grams

• Tilapia: ~165 grams

• Shrimp: ~225 grams

• Crab: ~270 grams

• Lobster: ~270 grams

• Clams: ~290 grams

• Mussels: ~290 grams

• Scallops: ~290 grams

3. Plant-based:

• Tofu: ~160 grams

• Tempeh: ~160 grams

• Edamame (cooked): ~185 grams

• Seitan: ~80 grams

• Lentils (cooked): ~130 grams (c)

• Chickpeas (cooked): ~145 grams (c)

• Black beans (cooked): ~145 grams (c)

• Kidney beans (cooked): ~145 grams (c)

• Quinoa (cooked): ~150 grams (c)

• Brown rice (cooked): ~160 grams (c)

 • Oats (uncooked): ~100 grams (c)

• Greek yogurt: ~170 grams

• Cottage cheese: ~240 grams

• Cheese (e.g., cheddar): ~160 grams (f)

• Milk (cow’s milk, almond milk, etc.): ~540 ml (about 2 cups)

4. Eggs:

• Eggs: ~2 large eggs (f)

5. Nuts and Seeds:

• Almonds: ~55 grams (f)

• Walnuts: ~45 grams (f)

• Cashews: ~65 grams (f)

• Peanuts: ~70 grams (f)

• Chia seeds: ~45 grams (f)

• Flaxseeds: ~50 grams (f)

• Hemp seeds: ~45 grams (f)

• Pumpkin seeds: ~55 grams (f)

• Sunflower seeds: ~55 grams (f)

Carbohydrates

1. Grains:
• Brown rice (uncooked): ~80 grams

• Quinoa (uncooked): ~80 grams

• Barley (uncooked): ~80 grams

• Buckwheat (uncooked): ~80 grams

• Bulgur (uncooked): ~80 grams

• Oats (uncooked): ~35 grams

• Millet (uncooked): ~80 grams

• Farro (uncooked): ~80 grams

2. Legumes:

• Lentils (uncooked): ~75 grams (p)

• Chickpeas (uncooked): ~75 grams (p)

• Black beans (uncooked): ~75 grams (p)

• Kidney beans (uncooked): ~75 grams (p)

• Pinto beans (uncooked): ~75 grams (p)

• Cannellini beans (uncooked): ~75 grams (p)

• Navy beans (uncooked): ~75 grams (p)

• Split peas (uncooked): ~75 grams (p)

3. Vegetables:

• Sweet potato (uncooked): ~100 grams

• Butternut squash (uncooked): ~100 grams

• Carrots (uncooked): ~120 grams

• Beets (uncooked): ~120 grams

• Pumpkin (uncooked): ~120 grams

• Peas (uncooked): ~120 grams

• Corn (uncooked): ~120 grams

• Brussels sprouts (uncooked): ~120 grams

• Zucchini (uncooked): ~120 grams

4. Fruits:

• Apples: ~120 grams

• Pears: ~120 grams

• Berries (strawberries, blueberries, raspberries): ~180 grams

• Cherries: ~180 grams

• Plums: ~180 grams

• Apricots: ~180 grams

• Peaches: ~180 grams

• Grapefruit: ~180 grams

• Oranges: ~180 grams

• Kiwi: ~180 grams

5. Other:

• Whole grain bread: ~65 grams

• Whole grain tortilla: ~65 grams

• Rolled oats: ~35 grams

• Air-popped popcorn: ~100 grams

• Quinoa flakes (uncooked): ~80 grams

• Whole grain cereal: ~40 grams

1. Nuts and Seeds:

• Almonds: ~40 grams

• Walnuts: ~50 grams

• Cashews: ~30 grams

• Peanuts: ~40 grams

• Chia seeds: ~40 grams

• Flaxseeds: ~40 grams

• Hemp seeds: ~35 grams

• Pumpkin seeds: ~35 grams

• Sunflower seeds: ~35 grams

2. Nut Butters:

• Peanut butter: ~40 grams (p)

• Almond butter: ~40 grams (p)

• Cashew butter: ~40 grams (p)

3. Avocado:

• Avocado: ~75 grams (about half a medium avocado)

4. Oils:
 • Olive oil: ~20 ml (1.5 tablespoons)

• Coconut oil: ~25 ml (2 tablespoons)

• Flaxseed oil: ~20 ml (1.5 tablespoons)

• Avocado oil: ~20 ml (1.5 tablespoons)

5. Fatty Fish:

• Salmon: ~90 grams (p)

• Mackerel: ~90 grams (p)

• Sardines: ~90 grams (p)

• Trout: ~90 grams (p)

• Herring: ~90 grams (p)

6. Other:

• Dark chocolate (70-85% cocoa): ~60 grams (about three squares)

• Coconut (unsweetened, shredded): ~50 grams

• Olives: ~70 grams

Nutrition M1
Maintenance- 1600
Protein 126
Carbs 151
Fats 68

29g protein per serving

15g Fat per serving
33g carbs per serving
1. Meat-based:

• Chicken breast: ~100-105g

• Turkey breast: ~105-110g

• Lean beef (e.g., sirloin): ~95-100g

• Pork tenderloin: ~105-110g

• Salmon: ~95-100g

• Tuna: ~100-105g

• Ground beef (lean): ~95-100g

• Ground turkey (lean): ~100-105g

• Ground chicken (lean): ~100-105g

• Lean cuts of steak (e.g., filet mignon): ~95-100g

• Ground pork (lean): ~105-110g

• Lean cuts of lamb (e.g., loin): ~95-100g

2. Fish and Seafood:

• Cod: ~105-110g

• Tilapia: ~105-110g

• Shrimp: ~150-155g

• Crab: ~150-155g

• Lobster: ~150-155g

• Mackerel: ~100-105g

• Sardines: ~100-105g

• Trout: ~100-105g

• Mahi-mahi: ~100-105g
• Snapper: ~100-105g

• Clams: ~150-155g

• Mussels: ~150-155g

3. Plant-based:

• Tofu: ~200-210g

• Tempeh: ~200-210g

• Edamame (cooked): ~215-225g

• Seitan: ~95-100g

• Lentils (cooked): ~160-170g

• Chickpeas (cooked): ~175-185g

• Black beans (cooked): ~175-185g

• Kidney beans (cooked): ~175-185g

• Quinoa (cooked): ~190-200g

• Brown rice (cooked): ~205-215g

• Oats (uncooked): ~130-135g

• Soy milk: ~630-660ml

4. Dairy and Eggs:

• Eggs: ~5 large eggs

• Greek yogurt: ~245-255g

• Cottage cheese: ~350-365g

• Cheese (e.g., cheddar): ~235-245g

• Milk (cow’s milk, almond milk, etc.): ~660-690ml

1. Whole Grains:

• Brown rice: ~75-80g

• Quinoa: ~75-80g

• Barley: ~70-75g

• Bulgur: ~70-75g

• Millet: ~70-75g

• Farro: ~70-75g

• Buckwheat: ~65-70g

• Oats: ~30-35g

• Whole grain pasta: ~75-80g

2. Legumes:

• Lentils: ~85-90g

• Chickpeas: ~80-85g

• Black beans: ~80-85g

• Kidney beans: ~80-85g

• Pinto beans: ~80-85g

• Navy beans: ~80-85g

• Black-eyed peas: ~80-85g

• Green peas: ~110-115g

3. Starchy Vegetables:

• Sweet potato: ~120-125g

• Yam: ~120-125g

• Butternut squash: ~120-125g

• Acorn squash: ~120-125g

• Pumpkin: ~120-125g

• Plantain: ~120-125g

4. Fruits:

• Apple: ~160-165g

• Pear: ~160-165g

• Orange: ~160-165g

• Banana: ~100-105g

• Berries (e.g., strawberries, blueberries, raspberries): ~180-185g

• Kiwi: ~180-185g

• Peach: ~180-185g

• Plum: ~180-185g

• Grapefruit: ~180-185g

5. Non-Starchy Vegetables:

• Broccoli: ~280-285g

• Cauliflower: ~280-285g

• Brussels sprouts: ~280-285g

• Spinach: ~280-285g

• Kale: ~280-285g

• Zucchini: ~280-285g
• Bell peppers: ~280-285g

• Carrots: ~140-145g

• Eggplant: ~280-285g

1. Nuts and Seeds:

• Almonds: ~22-25g

• Walnuts: ~30-35g

• Pecans: ~30-35g

• Cashews: ~20-25g

• Brazil nuts: ~20-25g

• Pistachios: ~35-40g

• Macadamia nuts: ~30-35g

• Hazelnuts: ~25-30g

• Sunflower seeds: ~30-35g

• Pumpkin seeds: ~25-30g

• Flaxseeds: ~30-35g

• Chia seeds: ~20-25g

• Hemp seeds: ~25-30g

• Sesame seeds: ~25-30g

2. Nut Butters:

• Almond butter: ~30-35g

• Peanut butter: ~30-35g

• Cashew butter: ~25-30g

3. Avocado:

• Avocado: ~75-80g (approximately half an avocado)

4. Oils:

• Olive oil: ~15-20g (approximately 1 tablespoon)

• Avocado oil: ~15-20g (approximately 1 tablespoon)

• Coconut oil: ~15-20g (approximately 1 tablespoon)

• Flaxseed oil: ~15-20g (approximately 1 tablespoon)

• Walnut oil: ~15-20g (approximately 1 tablespoon)

5. Fatty Fish:

• Salmon: ~50-55g (approximately 1 fillet)

• Mackerel: ~50-55g (approximately 1 fillet)

• Sardines: ~50-55g (approximately 1 can)

• Trout: ~50-55g (approximately 1 fillet)

• Herring: ~50-55g (approximately 1 fillet)

6. Dairy:

• Full-fat Greek yogurt: ~150-160g

• Cheese (e.g., cheddar, feta): ~40-45g

 7. Other:

• Dark chocolate (70-85% cocoa): ~40-45g (approximately 2-3 squares)

Nutrition M3= 75-90kg

Maintenance- 200
Protein 150
Carbs 175
Fats 77

37.5g protein per serving

19g Fat per serving
43.75g carbs per serving

1. Meat-based:

• Chicken breast: Approximately 115 grams

• Chicken thigh: Approximately 150 grams

• Chicken drumstick: Approximately 170 grams

• Turkey breast: Approximately 115 grams

• Turkey thigh: Approximately 150 grams

• Lean beef (e.g., sirloin): Approximately 110 grams

• Beef steak: Approximately 110 grams

• Pork tenderloin: Approximately 130 grams

• Pork chop: Approximately 120 grams

• Lamb chops: Approximately 120 grams

• Ground beef (lean): Approximately 100 grams

• Ground turkey (lean): Approximately 110 grams

• Ground pork (lean): Approximately 120 grams

 • Ground lamb (lean): Approximately 120 grams

2. Fish and Seafood:

• Salmon: Approximately 100 grams

• Tuna: Approximately 110 grams

• Trout: Approximately 120 grams

• Cod: Approximately 120 grams

• Tilapia: Approximately 130 grams

• Shrimp: Approximately 150 grams

• Crab: Approximately 160 grams

• Lobster: Approximately 160 grams

• Mussels: Approximately 160 grams

• Scallops: Approximately 160 grams

3. Plant-based:

• Tofu: Approximately 200 grams

• Tempeh: Approximately 200 grams

• Edamame (cooked): Approximately 260 grams

• Lentils (cooked): Approximately 90 grams

• Chickpeas (cooked): Approximately 100 grams

• Black beans (cooked): Approximately 100 grams

• Kidney beans (cooked): Approximately 100 grams

• Quinoa (cooked): Approximately 110 grams

Brown rice (cooked): Approximately 130 grams

• Oats (uncooked): Approximately 90 grams

1. Grains and Grain Products:

• Brown rice (uncooked): ~75 grams

• Quinoa (uncooked): ~70 grams

• Barley (uncooked): ~85 grams

• Bulgur (uncooked): ~85 grams

• Millet (uncooked): ~85 grams

• Oats (uncooked): ~90 grams

• Whole wheat pasta (uncooked): ~75 grams

• Couscous (uncooked): ~85 grams

• Buckwheat (uncooked): ~85 grams

2. Legumes and Legume Products:

• Lentils (uncooked): ~65 grams

• Chickpeas (uncooked): ~65 grams

• Black beans (uncooked): ~70 grams

• Kidney beans (uncooked): ~70 grams

• Navy beans (uncooked): ~70 grams

• Pinto beans (uncooked): ~70 grams

• Split peas (uncooked): ~60 grams

3. Starchy Vegetables:
• Sweet potato (uncooked): ~130 grams

• Potato (uncooked): ~145 grams

• Butternut squash (uncooked): ~150 grams

• Acorn squash (uncooked): ~150 grams

• Pumpkin (uncooked): ~150 grams

• Plantains (uncooked): ~135 grams

• Corn (uncooked): ~75 grams (about 1 ear)

• Green peas (uncooked): ~170 grams

4. Fruits:

• Bananas (unpeeled): ~100 grams

• Apples: ~215 grams

• Oranges: ~220 grams

• Grapes: ~215 grams

• Mangoes: ~170 grams

• Pineapples: ~215 grams

• Strawberries: ~475 grams

• Blueberries: ~265 grams

• Raspberries: ~230 grams

1. Nuts and Seeds:

• Almonds: ~28 grams (about 23 almonds)

• Walnuts: ~33 grams (about 14 walnut halves)

• Pecans: ~33 grams (about 19 pecan halves)

• Pistachios: ~34 grams (about 49 pistachios)

• Cashews: ~26 grams (about 18 cashews)

• Brazil nuts: ~25 grams (about 6 brazil nuts)

• Macadamia nuts: ~24 grams (about 11 macadamia nuts)

• Chia seeds: ~35 grams

• Flaxseeds: ~35 grams

• Hemp seeds: ~35 grams

• Pumpkin seeds: ~35 grams

• Sunflower seeds: ~35 grams

• Sesame seeds: ~35 grams

2. Avocado:

• Avocado: ~75 grams (about half an avocado)

3. Oils:

• Olive oil: ~15 ml (about 1 tablespoon)

• Coconut oil: ~15 ml (about 1 tablespoon)

• Avocado oil: ~15 ml (about 1 tablespoon)

• Flaxseed oil: ~15 ml (about 1 tablespoon)

• Walnut oil: ~15 ml (about 1 tablespoon)

• MCT oil: ~15 ml (about 1 tablespoon)

4. Fatty Fish:
• Salmon: ~75 grams (about 2.5 ounces)

• Mackerel: ~75 grams (about 2.5 ounces)

• Sardines: ~75 grams (about 2.5 ounces)

• Trout: ~75 grams (about 2.5 ounces)

• Herring: ~75 grams (about 2.5 ounces)

• Anchovies: ~75 grams (about 2.5 ounces)

5. Nut Butters:

• Peanut butter: ~33 grams (about 2 tablespoons)

• Almond butter: ~33 grams (about 2 tablespoons)

• Cashew butter: ~33 grams (about 2 tablespoons)

• Sunflower seed butter: ~33 grams (about 2 tablespoons)

• Tahini (sesame seed paste): ~33 grams (about 2 tablespoons)

6. Dairy: