The best diet for an Endomorph is one that is Approximately

25% Calories Carbs___35% Protein___ 35% 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: Avocado Toast: 2 Slices of Whole Wheat Bread + 2-3 thin slices of smoked salmon + half an Avocado + 2-3 sliced grape tomatoes + salt/pepper to taste w/ squeeze of lemon and 1 tsp. capers

Option 2: Smoothie: Milk of Choice + 1 Tbl peanut butter, 2-3 strawberries + 1tsp Chia Seeds + 1tsp. honey + 1 scoop of Protein Powder + 1 banana + a sprinkle of Cinnamon

Option 3: Oats: 1 serving of Steel Cut Oatmeal + 1 tsp. of honey or jam + 4-6 almonds almond or 1 Tbl 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: 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 protein powder (Click link) + 1 banana + 1 tablespoon of chia seeds + 1 Tlb spoon nut butter + 1 teaspoon cinnamon   

Option 1: Seared Tuna steak + Sautéed kale/spinach salad seasoned with a little garlic salt,  and balsamic vinegar + ½ cup cooked Quinoa or Brown Rice 

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: Red Pepper Veggie Wrap: Sautee 1 red pepper medium sliced + chick peas, 1/2 red onion, 3 cloves minced garlic + 2 handles of spinach + 2 sprigs of broccolini. Add 1/2 mashed avocado. Sautee w/ salt + pepper, red pepper flakes, olive oil + balsamic vinegar (opt. feta cheese sprinkle) Wrap with 1-2 whole wheat or spinach wraps

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 zucchini noodles

Option 3: Blackend Salmon Steak: (4-6 ounces) Marinade in (salt, pepper, lemon juice, dijon mustard, dried/fresh parsley/dill) + sautéed asparagus topped with fresh olive oil and balsamic vinegar + ½ cup cooked cous-cous

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  

----------------------------------------------------------------------------------------------

RECOMMENDED FRUITS: all fruits except pineapple and melons (high sugar)

• Berries

• Apples

• Pears

• Oranges

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

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)

- 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

• 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:

- Shellfish, Molluscs, etc.

- Canned food

- Refined Products

- Fried products

- Pre-Cooked Dinners

- Sweets and Desserts

- Soda Drinks

- Alcohol

- White Flour

-***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!