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: 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 2: Frittatta: ( 2 egg whites) + 1 egg white + spinach/onion/garlic/fresh basil + half an avocado + salt & pepper to taste

Option 3: Oatmeal: 1 serving of Steel Cut Oatmeal + 1 teaspoon of honey or jam + 4-6 almonds almond or 1 Tablespoon peanut butter + 1 tsp. 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 +

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: Sliced Veggies (bell peppers, celery) with Hummus

Option 1: Veggie Lettuce Wraps: 1/2 can of Chickpeas + 1 cups tomatoes (chopped) + 1/2 bell pepper, sliced thin + a cup of red onions + 1/2 cup of brown rice + big lettuce leaves (equivalent to a whole lettuce) + 1 tablespoon chopped parsley + a splash of olive + pinch of salt/pepper (to taste) + a drizzle of balsamic vineger

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

Option 3: 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 or peanut butter

Option 2: Celery and homemade guacamole

Option 1: Minestrone Soup

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/ ½ cup quinoa or cauliflower rice + season with splash of olive or coconut oil + salt/pepper to taste

Option 3: 1 Veggie Kabobs: Seared Tofu + Mushrooms, Bell peppers, Red Onion , Garlic w/ seasoned Brown Rice (parsely, garlic poweder, red pepper flakes and salt 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)

- 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 yams

• 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:

- 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 & EAT EVERYTHING IN MODERATION