1 5 oz. can of lower sodium tuna
1/4 cup raw organic mixed nuts
1 tbsp. raw organic sunflower seeds
Wisconsin Raw Milk Cheese (graded or sliced; optional)
1/4 cup blueberries
1/2 diced pear or apple
Extra virgin olive oil (use according to your prescribed fat intake and make sure to pour directly onto the tuna)
Sea salt (a very small amount may be added for flavor if necessary)
This is a great meal that can be made in bulk to be refrigerated in smaller containers. I recommend making at least four of them at a time. The ingredients should be placed in a bowl or Tupperware container.
Fat: 12 blocks
Protein: 7 blocks
Carbohydrate: 3.5 blocks
2.5 cups broccoli
4 hard-boiled eggs
1/3 cup walnuts
1/4 cup raw cheese (optional)
Extra virgin olive oil or vinaigrette-based dressing of your choice
First, you want to hard-boil the eggs while you are preparing the rest of the meal. It will take approximately 12 minutes to fully cook the eggs. While the eggs are boiling, steam the broccoli. The longer you cook the broccoli, the more nutrients you lose. Try to cook the broccoli within 5-10 minutes on med-low heat. Once the eggs are done boiling, slice them into small pieces. Add broccoli, eggs, walnuts and cheese (if desired) into a bowl. Pour your desired amount of extra virgin olive oil or dressing over top and enjoy. This is a great meal that can easily be pre-made and stored in the refrigerator.
Fat: 10 blocks
Protein: 5 blocks
Carbohydrate: 2 blocks
Please note: Exact macronutrient ratios to be determined based on your individual metabolic type, food sensitivities, personal goals and objectives. This recipe is designed for extremely active elite athletes and may need adjustments to meet your individual requirements.