Nutrition Overview
*scroll down for nutrition plans for 6 meals per day, 3 meals per day and intermittent fasting plans.
The nutrition component of the JackedDad workout program is just as important as completing all of the weekly workouts.
You need to fuel the machine properly if you want results.
You can choose between 3 different nutrition plans that suit your needs, and once you pick a plan, you can print one our nutrition logs
based on your desired caloric intake.
Intermittent Fasting Nutrition Guide
Sample Daily Food Intake
While on intermittent fasting, you will consume the below sample meals within your eating window.
Mix and match, and eat when you’re hungry. The easiest way to go about this is to have a meat/veggie/fat for each meal if you want to stay lower carb.
If you want to eat a few more carbs, you can do meat/fat/complex carb (sweet potato or oatmeal).
Meal 1
• 2-3 Serving Meat/Protein
• 2 Serving Fat
Mid-Eating Window Carb (optional)
• You can consume some form of carbs right in the middle if your eating window
Meal 2
• 2-3 Serving Meat/Protein
• 2 Serving Fat
• 2 Cups Vegetables
Snack Option 1
• Handful of Almonds
Snack Option 2
• 1 Scoop Protein
• Handful of Nuts
Last Meal Before Bed
• 1-2 Bananas
• 1-2 Tbsp Peanut Butter
6-Meals Per Day Nutrition Guide
Sample Daily Food Intake
Breakfast: 7:00 AM
• 3 Eggs (or 1.5 Serving Mean/Protein)
• 1/4c Oatmeal + 1 Tbsp Coconut Oil
• 1/2c Fruit (on oatmeal)
Snack: 10:00 AM
• 2 Scoops Protein Powder
• 1 Serving Fat
Lunch: 1:00 PM
• 1 Serving Meat/Protein
• 1 Serving Carbohydrate
• 1 Serving Fat
Snack: 4:00 PM
• 2 Scoops Protein Powder (or 2 servings protein)
• 1 Serving Fat
Dinner: 7:00 PM
• 1-2 Serving Meat/Protein
• 1 Serving Carbohydrate
• 1 Serving Fat
• 2 Servings Vegetables
Snack: 10:00 PM
• 2 Scoops Protein
• 1 Tbsp Natural Peanut Butter
-or-
• 1 Banana
• 1 Tbsp Peanut Butter
3-Meals Per Day Nutrition Guide
Sample Daily Food Intake
Breakfast: 7:00 AM
• 2 Scoops Protein Powder
• 3 Eggs (or 1.5 Serving Mean/Protein) cooked in 1 tbsp coconut oil
• 1/2c Oatmeal + 1 Tbsp Coconut Oil
• 1/2c Fruit (on oatmeal)
Lunch: 1:00 PM
• 1 Serving Meat/Protein
• 1 Serving Carbohydrate
• 2 Serving Fat
• 1 Scoop Protein Powder
Dinner: 7:00 PM
• 1-2 Serving Meat/Protein
• 1 Serving Carbohydrate
• 2 Serving Fat
• 2 Servings Vegetables
Bedtime: 10:00 PM
• 2 Scoops Protein
• 1 Tbsp Natural Peanut Butter
-or-
• 1 Banana
• 1 Tbsp Peanut Butter
