Nutrition

🍽️ My Daily Nutrition for Health & Performance

🌱 Introduction

My nutrition is built around whole foods, balanced meals, and simple habits that support energy, focus, and long-term well-being. I prioritize nutrient-dense foods, quality proteins, smart carbohydrates, and hydration throughout the day.

This page outlines the exact foods I eat and how they fit into a wellness-focused lifestyle.

🥣 Daily Breakfast Routine

A consistent morning meal with balanced fiber, antioxidants, and protein.

Oatmeal Power Bowl

  • Oatmeal

  • Blueberries

  • Chia seeds

  • Pumpkin seeds

  • Cinnamon

Protein + Fruit

  • Boiled eggs

  • Apple

  • Kiwi

Why this works:
High fiber, omega-3s, antioxidants, and lean protein for steady morning energy.

🍽️ Dinner Staples (Rotating Menu)

I rotate between protein sources and colorful vegetables for balanced nutrition.

🐟 Protein Choices

  • Mahi-mahi

  • Sardines

  • Mackerel

  • Chicken thighs

  • Ground beef

Benefits:
Healthy fats (especially omega-3s), complete proteins, and high satiety.

🥦 Vegetables & Sides

A mix of high-fiber, high-micronutrient vegetables cooked simply:

  • Okinawan sweet potato

  • Rice

  • Mushrooms

  • Peppers

  • Cabbage

  • Bok choy

  • Brussels sprouts

  • Oven-baked beets

  • Broccoli

Benefits:
Variety ensures vitamins, minerals, antioxidants, and gut-friendly fiber.

☕ Daily Drinks

I stick to low-calorie, hydration-focused drinks that support recovery and digestion.

  • Water

  • Green tea

  • Turmeric ginger tea

  • Black coffee

🎯 Nutrition Approach (Beginner / Intermediate / Advanced)

Beginner Tips

  • Build simple plates: 1 protein + 1 carb + 2 veggies

  • Drink water before every meal

  • Keep breakfast consistent for easy routine

Intermediate Tips

  • Rotate protein sources for better nutrient variety

  • Add fermented foods (kimchi, yogurt) for gut health

  • Meal prep 2–3 days at a time

Advanced Tips

  • Track macros or calories if you have a specific physique goal

  • Time carbs around training for performance

  • Add omega-3 rich fish (sardines/mackerel) at least 3× weekly

📌 Closing Statement

This nutrition approach is not a strict diet — it’s a sustainable way to fuel daily performance, support fitness goals, and improve long-term health.

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