Breakfast (7:00 AM): 3 Scrambled Eggs with ½ cup chopped bell peppers and onions, cooked in 1 tbsp coconut oil. 1 cup of mixed berries.

• Rationale: Provides protein and healthy fats for sustained energy and muscle repair. Berries offer antioxidants to combat inflammation.

Lunch (12:00 PM): Large Salad with 5oz Grilled Chicken Breast, mixed greens, ½ avocado, ¼ cup walnuts, cherry tomatoes, cucumber, and a lemon-tahini dressing (2 tbsp).

• Rationale: Lean protein for muscle recovery, healthy fats for satiety, and a variety of vegetables for micronutrients.

Dinner (7:00 PM): Baked Salmon (6oz) with roasted asparagus (1 bunch) and sweet potato (1 medium). Season with herbs and spices (garlic, rosemary, paprika).

• Rationale: Salmon is rich in omega-3 fatty acids, crucial for reducing inflammation and improving brain function. Sweet potato provides complex carbohydrates for glycogen replenishment.

Supplementation: Creatine Monohydrate (5g) post-workout (mixed with water or coconut water).

• Rationale: Supports muscle strength and power output.

Breakfast (7:00 AM): Paleo Protein Smoothie: 1 scoop Paleo protein powder, 1 cup unsweetened almond milk, ½ banana, 1 tbsp almond butter, handful of spinach, ice.

• Rationale: Easily digestible protein and carbohydrates for pre-workout fuel. Almond butter provides healthy fats for sustained energy.

Lunch (12:00 PM): Leftover Baked Salmon and Sweet Potato. Add a side of steamed broccoli (1 cup).

• Rationale: Convenient and nutrient-rich meal to support recovery.

Dinner (7:00 PM): Ground Beef (5oz) stir-fry with mixed vegetables (broccoli, carrots, snow peas, mushrooms) cooked in coconut aminos. Served over cauliflower rice (1 cup).

• Rationale: Lean protein and abundant vegetables provide essential nutrients for recovery and repair. Cauliflower rice offers a low-carb alternative to traditional rice.

Supplementation: Electrolyte supplement during long endurance workouts.

• Rationale: Replaces electrolytes lost through sweat, preventing dehydration and muscle cramps.

Breakfast (8:00 AM): Coconut Yogurt (1 cup) with ½ cup mixed berries, ¼ cup shredded coconut, and a sprinkle of cinnamon.

• Rationale: Probiotics for gut health, antioxidants, and healthy fats.

Lunch (1:00 PM): Chicken Salad (5oz) made with avocado mayo, celery, grapes, and almonds. Served on lettuce wraps.

• Rationale: Healthy fats and protein for satiety and recovery.

Dinner (7:00 PM): Pork Tenderloin (6oz) with roasted root vegetables (carrots, parsnips, turnips) seasoned with herbs.

• Rationale: Lean protein and fiber-rich vegetables for sustained energy and digestive health.

Supplementation: Magnesium (200-400mg) before bed.

• Rationale: Promotes relaxation and muscle recovery.

Breakfast (7:00 AM): 2 Hard-boiled Eggs with ½ avocado and a small handful of almonds.

• Rationale: Protein and healthy fats provide sustained energy for HIIT training.

Lunch (12:00 PM): Tuna Salad (5oz) (made with avocado mayo) on lettuce wraps with sliced bell peppers. Side of 1/2 cup olives.

• Rationale: Protein and omega-3 fatty acids support recovery.

Dinner (7:00 PM): Bison Burgers (5oz) (no bun) topped with lettuce, tomato, onion, and avocado. Side of roasted Brussels sprouts (1 cup).

• Rationale: Lean protein and healthy fats for muscle repair and satiety.

Supplementation: Beta-Alanine (3-6g) daily (split doses).

• Rationale: May enhance performance during high-intensity exercise by buffering muscle acidity.

Breakfast (8:00 AM): Sweet Potato Toast (2 slices) topped with almond butter and sliced banana.

• Rationale: Complex carbohydrates and healthy fats for sustained energy.

Lunch (1:00 PM): Leftover Bison Burger with Roasted Brussels sprouts.

• Rationale: Convenient and nutrient-rich meal.

Dinner (7:00 PM): Shrimp Scampi with zucchini noodles (2 cups). Cook shrimp in garlic, olive oil, and lemon juice.

• Rationale: Lean protein and vegetables for recovery.

Supplementation: Turmeric (500mg) with black pepper (to enhance absorption) daily.

• Rationale: Anti-inflammatory properties to aid in recovery.

Breakfast (6:00 AM): Paleo Energy Bar (made with dates, nuts, and seeds) and 1 cup of coffee.

• Rationale: Convenient and easily digestible fuel for pre-exercise.

Lunch (12:00 PM): Chicken and Vegetable Skewers (peppers, onions, zucchini) marinated in lemon juice and herbs. Served with a side of quinoa (1/2 cup - Technically not Paleo, but a good source of carbohydrates for endurance athletes, use your discretion).

• Rationale: Protein and complex carbohydrates to replenish glycogen stores.

Dinner (7:00 PM): Roasted Chicken (½ chicken) with roasted vegetables (broccoli, carrots, sweet potatoes) and a side of bone broth (1 cup).

• Rationale: Protein and vegetables for recovery and hydration. Bone broth provides collagen for joint health.

Supplementation: BCAA (Branched-Chain Amino Acids) during long workouts.

• Rationale: Helps reduce muscle breakdown and fatigue during prolonged exercise.

Breakfast (9:00 AM): Paleo Pancakes (made with almond flour, eggs, and banana) topped with berries and maple syrup (small amount).

• Rationale: A more relaxed breakfast option for rest days.

Lunch (2:00 PM): Leftovers! Choose from any previous meal you enjoyed. Focus on protein and vegetables.

• Rationale: Allows for flexibility and reduces food waste.

Dinner (7:00 PM): Homemade Pizza on a Cauliflower Crust with Paleo-friendly toppings (chicken, vegetables, pesto).

• Rationale: A fun and social meal that still adheres to the Paleo principles.

Supplementation: Vitamin D3 (2000-5000 IU) daily, especially if you spend limited time outdoors.

• Rationale: Supports bone health, immune function, and overall well-being.

Important Considerations:

• Hydration: Drink plenty of water throughout the day, especially during and after workouts.
• Listen to your body: Adjust portions and meal timing based on your individual needs and preferences.
• Variety: Rotate your food choices to ensure you're getting a wide range of nutrients.
• Quality: Prioritize high-quality, whole foods whenever possible (grass-fed meat, wild-caught fish, organic produce).
• Sleep: Aim for 7-9 hours of sleep per night to optimize recovery.
• Cooking: Batch cook on weekends to save time during the week.

Protein:

• Chicken Breast
• Salmon
• Ground Beef
• Pork Tenderloin
• Bison Burgers
• Shrimp
• Eggs
• Tuna
• Paleo Protein Powder

Vegetables:

• Mixed Greens
• Avocado
• Cherry Tomatoes
• Cucumber
• Asparagus
• Sweet Potato
• Broccoli
• Carrots
• Snow Peas
• Mushrooms
• Cauliflower
• Bell Peppers
• Onions
• Zucchini
• Brussels Sprouts
• Parsnips
• Turnips
• Spinach
• Celery

Fruits:

• Berries (strawberries, blueberries, raspberries)
• Banana
• Grapes

Nuts & Seeds:

• Walnuts
• Almonds
• Almond Butter
• Shredded Coconut

Fats & Oils:

• Coconut Oil
• Olive Oil
• Avocado Oil
• Tahini

Other:

• Coconut Yogurt
• Unsweetened Almond Milk
• Coconut Aminos
• Lemons
• Herbs & Spices (garlic, rosemary, paprika, cinnamon)
• Maple Syrup (optional)
• Dates
• Nuts and Seeds for Energy Bars
• Quinoa (optional)
• Bone Broth

Supplements:

• Creatine Monohydrate
• Electrolyte Supplement
• Magnesium
• Beta-Alanine
• Turmeric
• Black Pepper
• BCAA (Branched-Chain Amino Acids)
• Vitamin D3