NUTRITION Program

Created for: Tess Valdera
Date: November 2026

VIEW MY NUTRITION

NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach
The goal is to reach 150g 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

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

  • On leg days: Can add 1 cup blueberries or Ezekiel bread or sweet potato

LUNCH

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

  • 1 cup rice OR 1 cup sweet potato OR quinoa

  • Handful of spinach, asparagus OR brussel sprouts

DINNER

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

  • Handful of spinach, asparagus OR brussel sprouts

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

  • PRIORITIZE PROTEIN!!!!

  • Try to cut out/minimize sugar, flour, alcohol, 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

  • 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.

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬