MEAD PLANS
This is your daily Must Eat And Drink plan. Each day, your objective is to consume a minimum amount of Liquid, Protein, Vegetables and Fruits. Choose ONE from EACH category below for your daily MEAD. Mix it up each day so you don’t get sick of any particular food or drink!
SUGGESTION: Have ChatGPT, Claude or Gemini create a weekly MEAD plan for you. Copy all the text below into your AI engine of choice after the following prompt: “Create for me a weekly meal plan based on the following guidance: MEAD PLANS – Your Daily Must Eat And Drink.” This will give you a nice place to start, and I don’t think you’ll be disappointed. But I doubt you can buy good mangosteen unless you’re in Asia!
LIQUID – 64 oz. per day
Certain drinks are a lot easier to get down if they are really cold, or during or after a workout. Sodas don’t count!
OPTION A:
· 64 oz. of water
OPTION B:
· 48 oz. of water
· 16 oz. of sparkling water
OPTION C:
· 40 oz. of water
· 12 oz. of G ZERO – Blue / White / Orange
· 12 oz. of G ZERO – Red / Yellow
OPTION D:
· 12 oz. of Amino Energy – grape flavor
· 8 oz. of orange juice
· 30 oz. of water – super cold
· 14 oz. of sparkling water – flavored with drops
OPTION E:
· 12 oz. of C4 – fruit punch flavor
· 8 oz. of grape juice
· 20 oz. of sparkling water – super cold
· 24 oz. of water
OPTION F:
· 20 oz. of Liquid IV – lemon lime flavor
· 16 oz. of sparkling water
· 28 oz. of Powerade ZERO
PROTEIN
Divide your weight by THREE, and that’s the number of grams of protein for your MEAD target. Choose from the list and add them up.
Have them as wide a variety and mix it up as much as you can! If you try to pound a Costco chicken every week, you’re going to start hating it. So to eat chicken, for example: barbecued, chicken taco, chicken enchilada, chicken burrito, chicken satay, yellow chicken curry, green chicken curry, red chicken curry, chicken madera, pasta alfredo with chicken, chicken salad, chicken kebab, chicken noodle soup, and on and on.
And you’re going to get bored of fried eggs every morning: eggs benedict, soft boiled, hard boiled, over easy, scrambled easy, quiche, thrown in with hash, and on and on. Have an egg salad sandwich for lunch. Try a tuna melt. Have salmon on a salad. Grab a burger.
Try different flavors to keep things interesting – especially if they’re flavors your not accustomed to using. If you can get a decent amount of protein in the morning and have protein at lunch, you’re there!
BREAKFAST & MORNING SNACK OPTIONS:
· 3 eggs: 20 grams
· 4 sausage links: 15 grams
· 3 bacon strips: 10 grams
· Chick-fil-a: Egg White Grill: 30 grams
· McDonalds: Egg McMuffin and other biscuits: 20 grams
· Bagel with lox (smoked salmon): 30 grams
· Protein bars: 20 grams
· Vital Proteins Collagen Peptides: 20 grams – Chocolate
· Vital Proteins Collagen & Protein Shake: 30 grams – Chocolate
· Chobani Protein Yogurt drink: 20 grams
· Delight: 20 grams. Back in the days of Rocky Balboa, I used to drink what I named “Delight.” Throw 3 raw eggs, 1 banana and a heaping tablespoon of Nestle’s Quik into a blender. It’s delightful!
LUNCH OPTIONS:
· 8 oz. of salmon: 50 grams
· 8 oz. of tuna: 60 grams
· 8 oz. of chicken breast: 60 grams
· 8 oz. of chicken thigh: 40 grams
· 8 oz. of ground beef: 50 grams
· 8 oz. of steak: 60 grams
FLAVOR OPTIONS – Mix it up!
· Ketchup
· Siracha sauce
· Ranch dressing
· Bearnaise sauce
· Hollandaise sauce
· Salt – kosher, garlic, onion, Himalayan
· Pepper
· A1 steak sauce
· Roasted onions
· Roasted garlic
· Rubs – a lot of flavors
· Mustard
· Horse radish sauce
· Lime juice
· Paprika
VEGETABLES
Choose THREE veggies to eat during the day. If you are having a salad for lunch, you’re good for the day! Just go easy on the dressing. Although veggies are typically the most difficult MEAD to choke down, make it easy on yourself by throwing in some flavors to help – but go easy on them. Sorry, but deep fried veggies like onion rings don’t count.
RAW VEGGIE OPTIONS – All medium size unless you want to go bigger:
· Carrot
· Broccoli chunk
· Cauliflower chunk
· Celery stalk
· Bell pepper – half
· Pickle
· Cherry or grape tomatoes – handful
· Peas – handful. Can be really good frozen.
COOKED VEGGIE OPTIONS – All of the above can be delicious when cooked and flavored, and if you’re cooking for your veggie MEAD, also try these:
· Sweet potatoes / Yams – roasted, steamed, sautéed or baked
· Squash – good mixed with tomatoes. You can also try raw.
· Spinach – I think spinach is better in a salad than cooked, but maybe you throw it into your eggs.
· Zucchini – good mixed with tomatoes. You can also try raw.
· Asparagus – get rid of the woody part and don’t overcook.
FLAVOR OPTIONS – Don’t try to choke down veggies that you don’t like that much! Flavor them up!
· Ranch dressing
· Dill dip
· Tzatziki
· Hummus – a lot of flavors
· Bitchin’ sauce – a lot of flavors
· Siracha sauce
· Salsa
· Guacamole
· Peanut butter
· Almond butter
· Paprika
· Salt – kosher, garlic, onion, Himalayan
· Pepper
FRUITS
Choose THREE fruits to eat during the day. There are lots of great fruit options and might be the easiest MEAD – the toughest thing might be deciding what you’re going buy. Knocking one off in the morning and having one for a morning snack gets you almost all the way there. Not surprisingly, buying fruit in season at fruit stands is a great way to go.
OPTIONS:
· Orange
· Apple
· Peach
· Banana
· Cantaloupe
· Watermelon
· Cherries
· Grapes
· Raspberries
· Strawberries
· Blackberries
· Blueberries
· Mango
· Dragon fruit
· Papaya
· Pineapple
· Passionfruit
· Pears
· Plums
· Kiwi
· Grapefruit
· Honeydew melon
· Mangosteen