This plan is designed to maintain muscle balance while improving your immune system.

SAMPLE – Balanced Nutrition Plan 1500 to 2600 calories – SAMPLE – Endurance Madness
7 am Breakfast 16 oz. Water upon waking, 36 oz. Green tea unsweetened,
2 to 3 Eggs with all the veggies you want Calories= 2 Eggs 140 + veggies 50 = 150
1 cup of Berries (Mixed berries) Calories= Berries 70

9-10 am Snacks 8 oz. water
1 oz. Almonds, Walnuts or Cashews (nuts, seeds or Beef Jerky about 100 calories) Calories= 100
1 cup of berries (blueberries) Calories= 83

11-1 pm Lunch 16 oz lemon water and or 24 oz. Green tea with lemon
3 to 6 oz. of lean red meat, Chicken, Turkey or Fish (4 oz Turkey) Calories= 200
With all the veggies you want Calories= 100
1 cup of Berries (blueberries) Calories= 83

2-3 pm Snacks 8 oz. water
1 oz. Almonds, Walnuts or Cashews (nuts, seeds or Beef Jerky about 100 calories) Calories= 100
1 cup of berries (blueberries) Calories= 83

5-6 pm Dinner 16 oz water
3 to 6 oz. of lean red meat, Chicken, Turkey or Fish (4 oz Turkey) Calories= 200
With all the veggies you want Calories= 100
1 cup of Berries Calories= 83

7-9 pm Snacks 8 oz. water
1 oz. Almonds, Walnuts or Cashews (nuts, seeds or Beef Jerky about 100 calories) Calories= 100
1 cup of berries (blueberries) Calories= 83

Total Calories will vary. The example given is 2101 calories and will maintain a 210 lb person; therefore if you want to weigh less just cut the calories / portions down to fit your needs. Another example is 1500 calories will maintain a 150 lb person.
Popcorn unflavored is a good fiber filled snack too.
Lemon Water for water is fine but the minimum amount required is included so you can drink more if needed.
Recommend substituting 8 oz of sports drink for 1 or 2 of the waters and fruits and veggies. Yes they are both in one drink.
FYI = Nuun Tablet drinks only qualify as the water.  Endurance Madness sells these please ask next time you are here or order on line.
Fruits and Veggies examples of a cup, one apple, banana, peach, tomato, bell pepper, etc. others you will have to measure. Remember that berries are recomended fruit until you get to your desired weight.
Veggies include all beans but NO potatoes.
NO Fried foods.
Have one meal a week as a Treat but keep it within reason (300 to 400 calories).
Limit alcohol to one or two days a week and try to keep it a reasonable amount (one or two drinks).
Snickers or Payday fun size candy bars can be a good treat / snack / desert when you want something different or just feeling a little bit hungry. Please use with caution and remember that takes the of the snack or the berries for a meal.
Limit bread, potatoes and sugars even on the treat meal. If you have to have them a small portion once a day and once a week.
Remember Turkey has the lease amount of calories, next chicken, then beef, finally pork so choose accordingly.
Slim fast, muscle milk or a Protein drink can be substituted for one meal per day breakfast, lunch, dinner or snack. Mix with unsweetened almond milk or water.
Keep all meals to 300 to 400 calories with about 12 to 20 grams of protein with a complex carbohydrate.

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