I set out to see if I could create the perfect diet that could both be optimized for health (longevity, cardio, digestion, skin) and for gaining mass with only 32 ingredients (what I could fit on a page) and limiting myself to 10 supplements. I found I could create a three part meal plan with the ingredients that would achieve the above goals. The food however, turned out to be that tastee wheat stuff they ate in the matrix. No flavor or taste, but has every single nutrient and amino acid the body needs. If you ate this diet every single day for the rest of your life within the parameters (weight training, intermittent fasting) and mods (rest days, personal goals) listed, you would radical transform yourself into optimal health. Energy 24/7, radically expanded lifespan and quality of life (risk for heart disease, diabetes, cancer, Alzheimer, and erectile dysfunction plummet). Even if you cheated 6 out of the 7 dinners you would still be in godlike health and would gain dozens of pounds of lean muscle mass, while not getting fat in the process. A lot of the items can be bought in bulk, so the grocery list is usually 9 items of fresh produce and milk. Only a few things pop up here and there when you run low. If you weigh 200 lbs or more then add salmon and some turkey to the post workout meal to supplement your greater calorie and protein needs. This diet is 3,500 calories w/ 152g of protein. You need .8g per lb to maximize protein synthesis. See these tools below to customize the diet to you specifically.

This diet involves intermittent fasting and a morning workout routine. It helps ensure that you stick with it and it has been shown to be possibly the best method for longevity. When you eat your first meal you open up an 8 hour feeding window. You need to start your 2nd meal 3 hours, 45 min after the start of your first. You need to start your last meal 30 min to at at least 15 min before the close of the feeding window. It is a daily 8-16 schedule. 8 hours eating, 16 hours fasting. Mineral water is a very effective appetite suppressant for late night munchies if you find the schedule to be a problem. Without further ado, here is the meal plan. Breakfast and Dinner take 15 mins prep (most of that waiting time), Lunch takes an hour prep once a week, zero prep during the week. Oh, and it cost around $125 a week and that includes the supplements.

  • Pre-Workout Routine

  • 1.5oz Pomegranate Juice (jigger shot filled to brim)

  • 10g BCAAs (branch chain amino acids)

  • 200mg Caffeine

  • 3g Beta-Alanine

  • During Workout

  • 10g BCAAs in water

  • Meal 1 (post workout)

  • Fruit/Protein Smoothie: 1 Cup Almond Milk (unsweetened), 4oz Pomegranate Juice, 1 Cup Strawberries, 2 Kiwis, Half Banana, Half Avocado, 1 Cup Spinach, 2 TBSP Crude Wheat Germ, 1 Scoop Protein Powder, 10g BCAAs, 5g Creatine Monohydrate

  • 1 Cup Cooked Quinoa (served hot or cold) w/ Tabasco for flavor

  • Half Cup Old Fashioned Oats (dry), w/ Half Cup Blueberries, 1/4 Cup Pumpkin Seeds (activated), and 1 tsp Cinnamon

  • 8oz V8 Vegetable Juice (low sodium) w/ Half TBSP EV Olive Oil

  • 1 Small Square Dark Chocolate (86% cocoa)

  • 2 Brazil Nuts (activated, for selenium)

  • Supplements: Algal-900 DHA, 50mg Zinc, 500mcg B12, 150mcg Kelp Capsule (iodine), Vitamin D3 5000 IU (in winter)

  • Meal 2 (3 hours, 45 min after start of meal 1)

  • 1 Cup Broccoli w/ 2 TBSP Natural Peanut Butter

  • Half Cup Walnuts (activated)

  • Half Cup Almonds (activated)

  • Meal 3 (30 min before close of feeding window)

  • 1 Cup Kale (massage w/ lemon juice)

  • 2 Slices Sprouted Grain Bread (toasted) w/ 2 TBSP Natural Peanut Butter

  • 1 Cup Cooked Quinoa w/ 1 Cup Cooked Black Beans (season w/ sea salt if desired), Half Cup Red Onion, and Tobasco for flavor

  • 1 Cup Steamed Sweet Potatoes

  • 1 Cup Greek Yogurt w/ 1 tsp Cumin Seeds

  • Beverages

  • Gallon of water throughout day

  • Black Coffee, Black/Green Tea

  • Mineral Water

  • Alcohol: limit to 0 to 4 drinks (vodka/water, red wine)

  • Mods for Rest Days

  • Cut Carbs by slashing Quinoa, Beans, Onion and Toast up to 50% (return to maintenance calorie wise)

  • Cut nuts up to 50% if you need more calories or are looking to burn fat (don't if looking to bulk)

This diet is high in fiber and might take a week for your digestive system to adjust. You need to make sure to activate your nuts and seeds for nutrition value and to eliminate problems with flatulence: https://www.movenourishbelieve.com/nourish/everything-you-need-to-know-about-activating-nuts/

Taking 3 tablets of Beano before every meal will also greatly help with digestion by breaking down enzymes faster. Pre-soak your beans and oats for 24 hours. For beans add 2 TBSP sea salt to a couple cups of water, cover and refrigerate. For oats add 2 TBSP lemon juice to cup of water, cover and sit on counter.