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QLM Nutrition Guide

This document provides a 5-step nutrition guide. It recommends drinking 6-8 glasses of water per day, choosing foods from a "good" list that includes proteins, fats and carbs while avoiding "bad" foods, having 3 meals and 3 snacks daily, including a protein, fat, carb and vegetables with each meal, designating one cheat meal per week, and consuming 20g of protein within 20 minutes of exercise. It lists good and bad carbs, proteins and fats, and some fast food options.

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157 views1 page

QLM Nutrition Guide

This document provides a 5-step nutrition guide. It recommends drinking 6-8 glasses of water per day, choosing foods from a "good" list that includes proteins, fats and carbs while avoiding "bad" foods, having 3 meals and 3 snacks daily, including a protein, fat, carb and vegetables with each meal, designating one cheat meal per week, and consuming 20g of protein within 20 minutes of exercise. It lists good and bad carbs, proteins and fats, and some fast food options.

Uploaded by

coach_noe
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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NUTRITION GUIDE QLM SAMPLE MEAL PLATE

STEP 1 - Aim to drink 6-8 Glasses of Water each Day. HAVE A GLASS FIRST THING WHEN YOU GET UP,
AND ONE WITH EVERY MEAL

STEP 2 - WHEN MAKING SNACK AND MEAL CHOICES, CHOOSE FOODS FROM THE “GOOD” LIST
BELOW, AVOID FOODS FROM THE “BAD”

STEP 3 - AIM TO HAVE 3 MEALS WITH 3 SMALL SNACKS EVERY DAY (EATING SIX TIMES EACH DAY)

STEP 4 - EACH MEAL SHOULD HAVE 1) A GOOD SOURCE OF PROTEIN, 2) A GOOD SOURCE OF FAT,
3) A CLEAN CARB, AND 4) LOTS OF VEGETABLES - SEE QLM SAMPLE MEAL PLATE >

STEP 5 - DESIGNATE YOURSELF A CHEAT MEAL (EX. SUNDAY EVENINGS) WHERE YOU CAN EAT WHATEVER YOU
WANT! WE’RE ALL HUMAN. IT’s OK TO SLIP UP ONCE A WEEK, BUT LIMIT YOUR CHEATING TO THAT ONE MEAL!

GOLDEN RULE - CONSUME 20 GRAMS OF PROTEIN, WITHIN 20 MINUTES AFTER A WORKOUT/PRACTICE/GAME/OR SCRIMMAGE

GOOD BAD
CARBS PROTEIN FATS FOODS TO AVOID (UNTIL CHEAT MEAL)
ANY FRUIT LEAN MEAT (TURKEY, CHICKEN, FISH, PORK, BEEF) EXTRA VIRGIN OLIVE OIL / COCONUT OIL WHITE BREAD
BROWN RICE EGGS AVOCADOS POTATO CHIPS / POTATOS
QUINOA SKIM MILK ALMONDS / PISTACHIOS PASTA AND WHITE RICE
SWEET POTATO WHEY PROTEIN ISOLATE POWDER FISH SUGAR CANDY / CANDY BARS / GUMMIES
SQUASH VEGGIE / HEMP PROTEIN POWDER (VEGETARIANS) SKIM CHEESE CHOCOLATE
WHOLE GRAIN BREAD LOW SUGAR GREEK YOGURT FAST FOOD (BURGERS, FRIES, SHAKES)
LOW SUGAR PROTEIN BARS (JUST FOR SNACKS) ICE CREAM AND EXCESS DAIRY
VEGETABLES CRACKERS
BONUS - FAST FOOD OPTIONS ALL OF THEM, ESPECIALLY ANYTHING GREEN! PROCESSED MEAT (PEPPORONI, BOLOGNI, HOT DOGS)
SUBWAY TURKEY CLUB ON HONEY OAT BREAD
MCDONALDS GRILLED CHICKEN WRAPS w/ WHOLE WHEAT TORTILLA
SALADS WITH A PROTEIN SOURCE

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