The best diet for a EctoMesomorph is one that is Higher in Protein and Carbs

35% Carbs

35% protein

30% Fat

Pre- Workout: About 30 to 60 minutes before a workout, make sure to eat or drink a fast-digesting carbohydrate and some protein, such as fruit or toast with almond butter and jam. These nutrients will help keep you energized throughout your workout. And don’t forget to stay hydrated before and during your workout.

Hydrate with water or no/low-sugar energy drink

Post Workout: Replenish within 30-60 minutes with Carbohydrates and Proteins. Usually, following this Plan below, it should coincides with the SNACKS. Also, you should sip water and Electrolytes (sugar- free gatorade or electrolyte pills) in the hour following each training session.

Option 1: Protein Waffles: 1/2 cup oats + 1 scoop plant protein powder of choice + 2 tsp. cacoa powder + 1tsp. flax meal + 1/2 tsp. baking powder + 1/2 baking powder + 1 tsp of vanilla extract +1 cup of plant-based milk of choice (cook w/ vegan butter or coconut oil)

Option 2: Veggie Frittata ( 2 egg whites) + spinach/onion/garlic + roasted sweet potatoes + half an avocado + 1/2 cup of black beans (for extra protein)

Option 3: Oats: 1 serving of Steel Cut Oatmeal + 1 teaspoon of honey or jam + 4-6 almonds almond or 1 Tablespoon peanut butter + 1 tablespoon Chia seeds w/ 1 glass of plant-based milk of choice or 1 glass of Fresh Orange Juice (preferably with no added sugar)

Late-Morning Snack Options

Option 1: Greek Yogurt (such as Total Fage or Chobani) 0% + 1 teaspoon honey or ½ fresh blueberries/strawberries + 2 Tablespoons Flaxseeds 

Option 2: Sports Bar with carbohydrates and at least 11g of proteins (Cliff Bars, Ugo Bars, Kind Bars, etc)

Option 3: Protein Shake- Almond Milk/ Coconut Milk/ Soy Milk + 1 teaspoon honey + 1 scoop plant protein powder (Click link) + 1 banana + 1 Tbl chia seeds + 1 Tbl spoon nut butter + 1 tsp. cinnamon + 1 tsp. hemp seeds  

Option 1: Vegan Protein Salad

Option 2:Mediterranean Quinoa Salad: kale/ spinach mix + thinly sliced red onion, chick peas, kalamata olives + cucumbers, grape tomatoes,+ fresh olive oil + balsamic vinegar + sprinkle of feta cheese + fresh parsley and 1/2 lemon juice ADD 1/2 cup cooked quinoa on the side

Option 3: Vegan: Veggie Burger served on a whole-grain bun + side of sauteed broccolini

Second Snack  

Option 1: 1 Banana / Small Apple / Small Pear/ 1 portion of pineapples + 4-6 almonds

Option 2: Carrots and homemade guacamole

Option 3: Nut butter toast with Sliced banana 

Option 1: Roasted Cauliflower steak with Brown Rice/Quinoa on a bed of steamed crunchy Kale: Season cauliflower w/ extra virgin olive oil + 1/2 tsp smoked paprika + 1 tsp of garlic powder + 1/2 tsp black pepper + 1/4 tsp salt Bake at 425 F for 15 min, flip and bake for another 5 min. Quick Sauce: add roasted tomatoes + roasted peppers + 4 almonds to blender

Option 2: Veggie stir-fry with 1 portion of whole wheat pasta or ½ cup quinoa

Option 3: Ratatouille: Any and all veggies you can think of seasoned with basil, parsley, garlic & onion powder + drizzled w/ balsamic vinegar, olive oil + salt+ red pepper flakes top with vegan or light mozzarella cheese. Bake for 45min- 1hour or until veggies are browned on top and cook through. Be sure to add some sort of starchy veggie like sweet potato or fingerling potato

After-Dinner Dessert

Option 1: 1-2 piece of Fruit of your choice

Option 3: Greek Yogurt + 1 tablespoon Honey + 2 tablespoon Almonds or mixed nuts  

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GREAT SOURCES OF PROTEIN: Tofu, tempeh, legumes, lentils, chick peas, protein pasta, veggie burgers, and dark leafy greens

RECOMMENDED FRUITS:

• Berries

• Apples

• Pears

• Oranges

Recommended Vegetables Asparagus, red beets, chard, broccoli, artichokes, carrots, cauliflower, brussel sprouts, cabbage, onions, onions, garlic, eggplant, peppers, tomatoes, chicory, turnips, arugula, spinach, zucchini, barley

Nuts & Seeds:

• Nut or seed butter

• Almonds

• Cashews

• Pistachios

• Pumpkin seeds

• Sunflower seeds

Best Starchy Carbs include oats, brown rice, quinoa, sweet potatoes

FYI:

- Restrict the use of cheese or dairy products (for example, replace milk with Almond, Soy or Coconut milk) ***There is absolutey nothing wrong with eating cheese- just eat in moderation

• Optional Vegan Cheese Option: Miyoko’s Creamery -made with all natural ingredients -can be found at Ralphs/Wholefoods

- Try to have 2 cups of fresh mixed green salad with dinner every night (the spinach will help muscle growth) 

- SNACKS ON WORKOUT DAYS- Choose a different fruit each time. 

• Eat every 2 to 4 hours

• Eat at least 1,500 calories daily overall

• Nutrient dense snacks include nuts, seeds and nut butters 

• Its important to eat ample carbs to fill up your body’s glycogen stores for energy and protein for muscle repair post-workout.

• Drink water mainly between meals on a frequent and regular basis - at least 6-8 cups of water (preferably Natural - flat) per day. In particular it is important to remember that hydration is crucial in many respects from the general state of health, the perception of effort, energy depletion and  injury prevention

• IF YOUR GOAL IS TO LOOSE WEIGHT-GO HIGH PROTEIN, LOW CARBS

WHAT FOOD SHOULD BE AVOIDED:

- Canned food

- Refined Products

- Fried products

- Pre-Cooked Dinners

- Excessive Sweets and Desserts

- Soda Drinks

- Alcohol

-***TRY TO AVOID ALL SORTS OF PLAIN REFINED SUGAR***

• Decaf tea & herbal infusions (as much as you like)  

• Decaf coffee (2 cups a day max) (if desired)

-Read products labels carefully before buying them: avoid all products that indicate on the label the presence of: lard, vegetable fats, hydrogenated fats, partially hydrogenated or trans fats.

SUPPLEMENTS: Daily Multivitamin  

THE RULE OF THUMB IS SIMPLE: EAT AS NATURAL AS POSSIBLE! & EVERYTHING IN MODERATION!