FOOD Source Examples – “What” to eat – How much to eat

Strive for Tier 1 sources for quickest results                             
Tier 1 (Best) Protein examples

Meat of any kind:

Beef,  4-8 oz

Buffalo 4-8 oz

Chicken 4-8 oz

Turkey 4-8 oz

Pork 4-8 oz

Fish (any kind) 4-8 oz

Seafood  (clam, crab, shrimp, ect) 4-8 oz

Eggs 2-6

Protein Powder (1-2 scoops or 20-60 grams of protein)

Tier 2 protein examples

Cottage Cheese

High Protein Yogurt

Protein bar

Meal replacement drink.

Milk

Almonds, Legumes, ect

Goal per serving generally 20 – 60 grams of carbohydrates per meal.

Strive for Tier 1 sources for quickest results
Tier 1 (Best) Carbohydrate  examples

Sweet Potato

Yams

Oatmeal (plain whole, slow cook)

Beans (red, black, kidney, pinto, refried, ect)

Lentils

Quinoa

Tier 2 Carbohydrate  examples

White potato

Red Potato

Yellow or Gold potato

Rice

Tier 3 Carbohydrate  examples

Most Fruit

Pasta

Yogurts

Milk

Tier 4 Carbohydrate  examples

Breads ( Bread, muffins, bagels, ect)

Crackers (Saltines, Ritz)