Nutrition Plan for Wellness

1. Core Goals

• Support physical performance and recovery

• Maintain steady energy levels

• Promote mental focus and emotional balance

• Build long-term healthy habits

2. Daily Nutrition Framework

Morning

Goal: Hydrate + fuel your metabolism early

• Upon waking:

  
  

  • 16–20 oz water (add lemon or electrolytes if desired)

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• Breakfast:

  
  

  • Protein (eggs, Greek yogurt, or protein smoothie)

  • Complex carbs (oats, whole grain toast, fruit)

  • Healthy fats (avocado, nuts, chia seeds)

    
    

Example: Scrambled eggs, oatmeal with berries, and green tea

Midday

Goal: Sustained energy & focus

• Lunch:

  
  

  • Lean protein (chicken, turkey, tofu, fish)

  • Colorful veggies (spinach, peppers, broccoli, carrots)

  • Whole grains (brown rice, quinoa, sweet potato)

  • Healthy fat (olive oil or avocado)

    
    

Example: Grilled chicken bowl with quinoa, spinach, avocado, and olive oil

Afternoon Snack

Goal: Prevent energy crashes

• Protein + fiber-based snacks:

  
  

  • Greek yogurt & fruit

  • Trail mix (unsalted nuts, seeds, raisins)

  • Protein bar (low sugar)

    
    

Evening

Goal: Recovery and digestion

• Dinner:

  
  

  • Lean protein (fish, turkey, legumes)

  • Veggies (steamed or roasted)

  • Light carb (quinoa, sweet potato, or greens)

Example: Salmon, roasted vegetables, and quinoa

Hydration

• Aim for half your body weight in ounces of water daily

• Add electrolytes if training or sweating heavily

3. Weekly Add-Ons

• 1–2 plant-based meals per week for gut health

• Omega-3 sources: salmon, walnuts, chia, flax

• Limit processed sugar and fried foods

• Caffeine: keep moderate, avoid after 3 p.m.

4. Supplements (Optional, Based on Need)

• Multivitamin — for daily balance

• Omega-3 (Fish Oil) — heart & brain health

• Vitamin D3 — immune support (especially in winter)

• Probiotic — gut and immune balance

• Protein powder — convenient recovery option

5. Mindful Eating Habits

• Eat slowly — aim for **20 minutes per meal

Athletics and Beyond