Since I started this plant-based adventure, I have had lots of requests to share my daily nutrition plan and recipes that I enjoy. Those of you who have been following along with the BOOST Health Blog and Podcast, are probably aware that I have been on a plant-based nutrition plan for the past 4+ years.  I have had amazing results including loss of 15 lbs., loss of 10% body fat, 5% increase in muscle, tremendous improvement in sport performance, and most importantly, I feel absolutely fantastic.  Before starting on plant-based nutrition I was having all kinds of stomach issues and wasn’t seeing the types of gains in the gym and in sport that I should have been.  You can check out the entire story here if interested.In this daily nutrition plan that I am about to share, I am going to include some extra detail on my overall schedule, supplements, and training to give you a better picture and understanding.  I also have created a new section on the website that will house all my favorite recipes and I will continue to add these.  I feel very strongly that a good, consistent, morning routine is key to success for overall wellness.  Richard Whately, a theological writer from England in the 1800’s once said “Lose an hour in the morning, and you will spend all day looking for it”.  I did an entire episode and post on 10 tips for the best morning routine you can check out.  You may be wondering why I am going on a tangent about morning routines when I am supposed to be giving you my daily nutrition plan.  The reason is because the morning sets up the entire day because I do overnight/morning fasting, which is a type of intermittent fasting.  Because of this overnight/morning fasting, I think of my days as less segmented or defined than typical diets, but rather a fluid 24 hour period that starts over each morning.  For example typical diets call meals names like “breakfast”, “lunch”, “dinner”, and “snacks”. I just call my meals names like “meal”, “food”, or “training fuel”.  I eat when I am hungry (and not fasting).  It is the epitome of listening to your body and understanding your needs.  It does take practice of course.  Below is my daily nutrition plan and approximate timing in sync with my overall schedule. The meals always include vegetables, fruit, and healthy fat.  A lot of the meals also include beans, nuts, seeds, olives, and nut butter.  I always eat real food whenever possible but if I am traveling, out on a long bike ride, or out running errands I always bring bars in case I need fuel while on the go. Larabars and Zing bars are a couple of my favorites.

My Day:04:30-05:00  (Fasting)Wake, take Heart Rate Variability (HRV), and do miscellaneous morning prep05:00-05:05 (Fasting)Take master pattern amino acids with glass of water and ¼ tsp