NUTRITION Program

Created for: Tanya Torroella
Date: October 2026

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 in upping your protein.

Breakfast

  • 2 eggs + 4 egg whites with half avo

  • carb can be: ezekiel bread, 1 cup blueberries banana, sweet potato OR oats

LUNCH

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

  • 1 cup rice OR 1 cup sweet potato OR quinoa

  • Handful of spinach, asparagus, brussel sprouts or some sort of veggie

DINNER

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

  • Handful of spinach, asparagus OR brussel sprouts or some sort of veggie

SNACKS (ideas)

  • 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, alcohol, sugar, fried foods, highly saturated fats, preservatives as these are not helping us toward our goal. Later on you can add in moderation

  • Protein options: Chicken, salmon, with fish, steak, turkey

  • Carb options: oatmeal, rice, sweet potato, chickpea pasta, fruits, honey, yuca

  • Nutrient dense foods is the goal. Complex carbs are best!

  • Cook with avocado oil or olive

  • Hydrate!!!! Shoot for 1 gallon water per day/electrolytes***

  • 8 hrs of sleep daily

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

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬