The best diet for an Endomorph is one that is Approximately

25% Calories___ 35% Protein___ 35% Fat 

*Most of your Carbs should come from fruits*

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.

The best time to eat carb-dense foods is before or after exercise. This is the best time when your body can use these carbs without storing too much surplus fat.

—-Start the day with a breakfast High in Protein to keep insulin levels from spiking—-

Option 1: Meat: 2 Slices of Whole Wheat Bread + 2 slices of bacon (or turkey bacon) + half an Avocado

Option 2: Vegetarian: Frittatta ( 2 egg whites) + spinach/onion/garlic/fresh basil + 1 teaspoon Olive Oil + salt & pepper to taste

Option 3: Vegan: 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 + 1 glass of unsweetened Almond Milk or 1 glass of Fresh Orange Juice (preferably with no added sugar)

Late-Morning Snack Options

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

Option 2: Avocado w/ Feta Cheese- 1 diced avocado + 1/4 cup feta cheese + 1 teaspoon sesame seeds -top with Olive oil and balsamic vinegar + salt/pepper to taste

Option 3: Protein Shake- Almond Milk/ Coconut Milk/ Soy Milk + 1 teaspoon honey + 1 scoop protein powder (Click link) + 1 banana + 1 tablespoon of chia seeds + 1 Tlb spoon nut butter + 1 teaspoon cinnamon   

Option 1: Meat: Chicken Lettuce Wraps: 2 chicken breasts (skinless, cut into thin pieces) + 2 cups tomatoes (chopped) + 1 bell pepper, chopped + a cup of red onions + big lettuce leaves (equivalent to a whole lettuce) + 1 tablespoon chopped parsley + a splash of olive or coconut oil + pinch of salt/pepper (to taste) + a drizzle of balsamic vineger

Option 2:Vegetarian: Mediterranean Quinoa Salad with chopped veggies + fresh olive oil + sprinkle of feta cheese

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

Second Snack  

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

Option 2: Celery and homemade guacamole

Option 1: 1 portion (4-6 ounce) of Poultry (Chicken/Turkey) or Fish (Salmon/Tuna/SwordFish/Branzino) + Sautéed Kale topped with a pinch of salt, olive oil and balsamic vinegar + 1 small-medium baked sweet potato (or baked/air-fried sweet potato fries) 

Option 2: Veggie stir-fry (a bunch of veggies of your choice) + 3 cloves of garlic + 1 half yellow onion + 1 portion of whole wheat pasta or ½ cup quinoa + season with splash of olive or coconut oil + salt/pepper to taste

Option 3: 1 Seared tuna steak (4-6 ounces) + salt, pepper, 1 teaspoon sesame seeds and lemon juice + sautéed asparagus topped with fresh olive oil and balsamic vinegar + ½ cup brown rice + salt/pepper to taste

After-Dinner Dessert

Option 1: 1 piece of Fruit of your choice

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

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RECOMMENDED FRUITS: 

- Any fruits except pineapple and melon

RECOMMENDED VEGETABLES & Legumes Asparagus, red beets, chard, broccoli, artichokes, carrots, cauliflower, brussels sprouts, cabbage, onions, onions, garlic, eggplant, peppers, tomatoes, chicory, turnips, arugula, spinach, zucchini, chickpeas, lentils, barley

FYI:

- Restrict the use of cheese or dairy products (for example, replace milk with Almond or Soy milk)

- Eat white meat (chicken, turkey, etc.)

- Eat fresh fish: Salmon / Tuna / Bass / Cod

- 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

• Many small meals are better than a few big ones. Ideally, Endomorphs should consume 4-5 smaller meals during the day. This will keep your metabolism busy. It is best to eat a smaller meal every five hours or so.

• Add at least 500 calories if you want to gain weight or muscle 

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

• Best Vegetables include broccoli, cauliflower, brussel sprouts, beets and carrots 

• Nutrient dense snacks include nuts, seeds and nut butters 

• 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

WHAT FOODs SHOULD BE AVOIDED:

- Red Meat 

- Shellfish, Molluscs, etc.

- Canned food

- Refined Products

- Fried products

- Pre-Cooked Dinners

- Sausages

- 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 & EAT EVERYTHING IN MODERATION