The following are sample meal plans suited to each nutrition type. Note that specific amounts will vary from person to person, depending on your height, weight, gender, activity level, etc.
Veggie Type –To-Day Sample Meal Plan for Optimal Energy
DAY 1
BREAKFAST
• Grapefruit
• Oatmeal topped with plain yogurt, apple, and cinnamon
LUNCH
• Organic mixed green salad with tomato, cucumber, and dressing of freshly squeezed lemon or apple cider vinegar
• Low-fat organic cottage cheese
• Fresh cantaloupe slices
DINNER
• Light steamed or sautéed succhini with freshly squeezed lemon
• Chicken breast
• Small organic baked potato
DAY 2
BREAKFAST
• Veggie juice
• Low-fat plain organic yogurt with organic blueberries
LUNCH
• Raw cucumber, green pepper, and carrot slices
• Turkey breast slices
• Organic grapes
DINNER
• Lightly steamed broccoli with freshly squeezed lemon
• Baked codfish
• Organic apple
Protein Type – Two-Day Sample Meal Plan for Optimal Energy
DAY 1
BREAKFAST
• Turkey sausage
• Omelet with spinach and feta cheese
• Small handful of raw walnuts with an apple
LUNCH
• Roast beef slice
• Celery sticks with whole-fat cottage cheese
• Small handful of raw Brazil nuts with half of a pear
DINNER
• Sirloin burger with cheese
• Baby spinach salad with sliced avocado, mushroom, and olive oil
• Winter squash with butter
DAY 2
BREAKFAST
• Steak with mushrooms
• Soft-boiled or sunny-side-up egg
• Oatmeal with butter or coconut oil, cinnamon, and diced apple
LUNCH
• Whole chicken leg (includes leg and thigh)
• Lightly steamed asparagus with a hard-boiled egg
• Raw carrot sticks dipped in organic ranch dressing.
DINNER
• Wild-caught salmon
• Green beans drizzled with olive oil
• Brown rice with coconut oil* or butter
Mix Type – Two-Day Sample Meal Plan for Optimal Energy
DAY 1
BREAKFAST
• Veggie omelet tomato, spinach, and Swiss cheese
• Organic plain yogurt with fresh organic raspberries
LUNCH
• Roast beef rollups stuffed with cucumber slices, cheese, and mustard
• Fresh pineapple with cottage cheese
DINNER
• Baked tilapia
• Spinach and mushroom salad with dressing of apple cider vinegar and olive oil
• Small handful of raw pumpkin seeds with an apple
DAY 2
BREAKFAST
• Chicken Sausage cooked in butter or coconut oil
• Hard-boiled egg with sliced tomato
• Fresh grapefruit
LUNCH
• Lettuce wraps with romaine lettuce, turkey breast, ham and cheese
• Apple with organic peanut butter
DINNER
• Pork chop
• Organic mixed greens drizzled with olive oil and apple cider vinegar
• Small organic sweet potato with skin
Remember, these plans are not set in stone; they’re merely suggested starting points. The idea here is to be more mindful of the effect food has on your mood and energy. If with these plans you’re flying high, then bingo. If you need to fine-tune them, so be it.
The point is not to slavishly follow a diet plan but to use your natural inclinations – what Depke and the folks at the Mercola Center would refer to as your nutritional type – as a place to start, a place from which to expand and develop your own personal high-energy eating plan. With a little experimentation and mindfulness, you’ll soon discover your own personal formula for blasting through any day with optimal energy and well-being.
More Processed Carbs Equals Less Energy
One thing is fairly certain: Whatever the proportions of protein, fat, and carbohydrates you eventually come up with as being ideal for your type, the fewer processed carbohydrates on your plate the better.
Ideally, the highest energy diet will include foods as close as possible to that which our Paleolithic ancestors could have hunted, fished, gathered, or plucked from a tree. That means meat (grass-fed or wild games), fish, vegetables, fruits, berries, and nuts, with some modern high-tech versions of those stales, such as whey protein powder or coconut oil thrown in for good measure.
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