NutritionPlanz

This program was created with four key considerations:

High-Quality Protein

Getting enough daily protein will help with weight management, preventing muscle loss, or increasing muscle mass if combined with strength training. This meal plan provides up to 30% of your calories from high-quality protein sources such as chicken, salmon, eggs, turkey, and beef. These complete proteins are highly digestible and provide an adequate amount of amino acids. Protein is distributed between every meal and snack to help with building muscle strength and hypertrophy.

Omega-3 Fats

Omega-3 fatty acids provide cardiovascular benefits and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function and immune function. This program incorporates omega-3 fats from salmon, nut butter, nuts, and seeds.

Fiber

This low-carbohydrate program is grain-free and uses low glycemic foods to optimize blood sugars and energy levels. Adequate dietary fiber intake is associated with several health benefits including better digestive health and reduced inflammation. The plan provides up to 30 grams of fiber daily from fruits, vegetables, legumes, and whole grains.

Antioxidants

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and provide enhanced defense against multiple infectious diseases. This meal plan is packed with vitamin A sources like sweet potato, bell peppers, and dark leafy greens, and incorporates vitamin E through a daily dose of nuts and nut butter. These foods are paired with healthy fats to increase absorption.

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Gemma