Nutrition & Supplement Plan Customized By Dr Nelda Nader

Dietitian: Nelda Nader Patient: Mohamad Hasan (Mizo) Date: 14/3/2021

BREAKFAST:

✓ 3 Tbsp. steel cut oats (40 g)
✓ 1 c. low fat Milk

✓ 10 pc. Strawberries or 1 apple

 or 1/2 c. pineapple (1/2 fruit) or 1 c. berries

✓ 1 Tbsp. honey

✓ 8 pc. Walnuts or 12 pc. Almonds or 12 pc cashews

SNACK 1:

✓ 1 fruit or 4 pc. Dried fruits or 4 pc. walnuts or 10 almond
✓ Vegetable sticks (carrot + cucumber+ cherry tomatoes) with 2 Tbsp. hummus

LUNCH :

• ✓  150-180 g lean meat(beef)  or chicken (without skin, breast) or fish grilled

• ✓  150 g. brown rice or 180 g brown pasta or 1 1⁄2 medium potato or 120 g potato mashed

• ✓  1 green salad or cooked vegetables (NO corn, NO green peas, NO carrots, NO potato, NO cheese, NO eggs) medium bowl + 2 Tbsp. oil for seasoning

• ✓  1 tsp. chia or flax seeds with the salad

  SNACK 2 30 minutes before training:

  ✓ 3 pc. dates ✓ 1 banana

  SNACK 3 within 30 minutes of end of training:

  ✓ 1 scoop whey protein + 330 ml low fat milk
  ✓ 1 fruit

Prepared by: Nelda Nader , Nelda.Nader@aspetar.com

DINNER 2 times per week: not on heavy training days ( LOW CARB DAYS )

✓ 150-200 g grilled lean beef meat or chicken (without skin, breast) or fish ✓ 120 g vegetable sauté (NO corn, NO carrots, NO peas, NO potato)

DINNER 4 times per week: ( HIGH Carb MEAL )

✓ Same as lunch portions

SNACK 4:

✓ 1 c. fruit salad
✓ 1 slice toast + 2 Tbsp. peanut butter

Bedtime snack (mandatory on training days):

✓ 1 c. Greek yoghurt 2%
Table of content 

c. ————-cup (250 ml) Tbsp.———tablespoon tsp.———– teaspoon
g ————–grams pc————–piece(s)

Notes:

• –  Vegetables can include: lettuce all kinds, kale, spinach, rocket, cucumber, tomato, mushroom,

  beansprout, okra, cauliflower, broccoli

  

  , green beans

• –  Avoid sauces based with milk and/or creams

• –  Avoid soups based with milk and/or creams