Time Restricted Feeding Guidelines/Meals

12 Hour Eating/Drinking Window

  • Only consume food for a 12-hour window throughout the day (I tend to have my window from 9:00am-8:00pm)
  • Nothing but water outside of that window
    • If you are a coffee drinker, try to only have coffee within your feeding window
  • 12-16 Hour fast daily from food
    • I usually don’t eat until Noon or 1:00pm each day unless I workout in the morning or if I actually get hungry. As long as it’s within that 12-hour window of feeding then I’m ok with it.
  • Last piece of food before 9:00pm if you start eating or drinking anything besides water at 9:00am

Meal Structure 

  • Higher Fat + Higher Protein meals early in the day and for lunch
  • High Carb + Higher Protein meals targeted post-workout and closer towards bedtime (Higher carb meals at the end of the day help raise serotonin levels which promote healthy sleep)
  • Morning Workout: Always make sure to get a meal within 1-2 hours after your workout. Same goes for someone that trains in the afternoon like I do most of the time.
  • Morning Smoothie
    • 1/2 Avocado, Unsweetened Almond Milk, Spinach, Unflavored Collagen Protein Powder, Cinnamon, Tumeric, Peanut Butter, Vanilla Extract, Cocoa Powder

Daily Meal Example (Doesn’t include Water consumption)

Example #1 (16hr Fast + Afternoon Workout)

9:00am – Coffee

12:30-1:00pm – Large Salad (High Fat + High Protein)

  • Spinach Mix, 1/2 Avocado, Olive Oil, Protein (Sardines, Tuna, Hard Boiled Eggs, Turkey, Chicken), Brocolli, Red Wine Vinegar

1:30pm – Handful of Nuts

4:00pm – 1/2 Avocado + Protein (Sardines, Tuna, Hard Boiled Eggs, Turkey, Chicken)

6:00pm – Workout

7:15pm – Dinner (Higher Carb + High Protein + Lost of Vegetables)

  • Protein (Chicken, Grass-Fed Beef), Broccoli, Brussel Sprouts, Carrots, Kale, and Sweet Potato

8:00pm – Snack

  • Almond Yogurt + Cocoa + Peanut Butter

 

Example #2 (Daily Fast + Afternoon Workout)

9:00am – Coffee

10:00am – Morning Smoothie (Recipe Noted Above)

12:30-1:00pm – Large Salad (High Fat + High Protein)

  • Spinach Mix, 1/2 Avocado, Olive Oil, Protein (Sardines, Tuna, Hard Boiled Eggs, Turkey, Chicken), Brocolli, Red Wine Vinegar

1:30pm – Handful of Nuts

6:00pm – Workout

7:15pm – Dinner (Higher Carb + High Protein + Lost of Vegetables)

  • Protein (Chicken, Grass-Fed Beef), Broccoli, Brussel Sprouts, Carrots, Kale, and Sweet Potato

8:00pm – Snack

  • Almond Yogurt + Cocoa + Peanut Butter

 

Example #3 (Daily Fast + Morning Workout)

6:00am – Workout

8:00am – High Protein + Moderate Carbs

  • 3 Eggs, Sweet Potato, Broccoli, Kale, Carrots

9:00am – Coffee

12:30-1:00pm – Large Salad (High Fat + High Protein)

  • Spinach Mix, 1/2 Avocado, Olive Oil, Protein (Sardines, Tuna, Hard Boiled Eggs, Turkey, Chicken), Brocolli, Red Wine Vinegar

1:30pm – Handful of Nuts

7:15pm – Dinner (Higher Fat + High Protein + Lost of Vegetables)

  • Protein (Chicken, Grass-Fed Beef), 1/2 Avocado, Broccoli, Brussel Sprouts, Carrots, Kale

8:00pm – Snack

  • Blueberries/Blackberries

Micronutrient Food Choices

  • The goal is to try to get as much color on your plate as possible. Eat the rainbow.
    • Green: Broccoli, Brussel Sprouts, Asparagus, Spinach, Kale, Avocado, Cabbage, Green Peppers
    • Orange: Sweet Potato, Carrots, Butternut Squash, Yellow Peppers
    • Purple/Blue: Purple Cabbage, Red Onions, Blueberries, Blackberries, Purple Potatoes, Purple Kale
    • Red: Red Peppers, Tomatoes
  • Spices (Use as much as possible): Tumeric, Pepper, Sea Salt, Cinnamon, Paprika, Cayenne Pepper, Garlic, Ginger
  • Sauces/Dressings: Red Wine Vinegar, Mustard, Spicy Mustard, Hot Sauce, Balsamic
  • Supplements: Creatine, Fish Oil, Multivitamin

Macronutrient Food Choices

  • Fats: Olive Oil, Coconut Oil, Avocado, Nuts, Avocado Oil, Cocoa, Ghee
  • Carbs: All Veggies, Sweet Potato, Squash, Chickpeas, Fruit
  • Protein: Chicken, Sardines, Eggs, Unflavored Collagen Protein, Grass-Fed + Grass-Finished Beef, Turkey, Tuna

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