NUTRITION Program

Created for: Marley Smith
Date: December 2025

VIEW MY NUTRITION

NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach.
The goal is to reach 120g protein per day, in which ever way you choose to split that up. As we go, we’ll see where we need to pivot. But for now:

Breakfast

  • 7 eggs (2 whole/5 whites) with half avo

  • Carbs: Can add 1 cup blueberries or Ezekiel bread or sweet potato

  • Half avocado or 1/4 cup of cottage cheese

LUNCH

  • Chicken, steak, salmon, white fish or ground turkey

  • 1 cup rice OR 1 cup sweet potato OR 1 cup quinoa

  • Handful of spinach, asparagus OR brussel sprouts

DINNER

  • Chicken, steak, salmon, white fish or ground turkey

  • veggies (NO CARBS AFTER 4PM)

SNACKS

  • Greek yogurt with blueberries, granola & honey

  • Double scoop protein shake (can add oatmeal/fruits if before 4pm)

  • Can of tuna with rice cakes

  • Cottage cheese with crunchy corn snacks

Additional Nutrition Notes

  • Try to cut out/minimize flour, sugar, preservatives as these are not helping us toward our goal. Later on you can add in moderation

  • Cook with avocado oil or olive

  • Shoot for 1 gallon water per day **HYDRATION IS CRUCIAL**

  • 8 hrs of sleep daily

  • Cardio 2-3x per week in addition to strength training.

  • Protein powder recommendations: Momentous or Equip are my go to.

  • Be mindful of sauces, sugars, extra calories, as these can all add up daily.

PLEASE LET ME KNOW IF YOU HAVE ANY QUESTIONS! REMEMBER THIS IS JUST A GUIDE TO BETTER AID YOU**

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬