MEAL PLAN

NEUROTYPE 2A

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 PERI-WOR KOUT ZONE

F R U I TS
Use those days a refeed for carbs and calories. Since those BERRIES
workouts are geared towards hypertrophy more than
APPLE
performances, increasing carbs will help the muscle building
ORANGE
and recovery process by fulling the blood of nutriments and
refeed glycogen back into the muscles.
VEGGIES
S P I N AC H
KALE
Now you enter the peri workout zone, this zone can be placed
AS PA R AG U S
any time as long as it is up to 2 hours pre workout and 15-
30 min post workout. Any other meal in the plan are to be BROCOLI
consumed outside this time-window frame. The pre workout C AU L I F LOW E R S
meal will be your highest in carbs to increase anabolism,
control cortisol and make sure to for your muscle of glycogen
for the session. Use 35% of your carb daily allotment. Keep
this meal low in fat. Try to reach for lower GI carbs to keep blood sugar stable
during the workout

L E A N S P R OT E I N S
TURKEY
Phosphatidyl serine is one of the best supplements to add
CHICKEN
in pre workout to increase focus, but also control cortisol
COD increased from the workout. Take 500mg 15-30 min pre
HADDOCK workout.
SOLE
SHRIMP
LO B ST E R Spinach and potatoes are great way to increase potassium
pre workout, add in some pink Himalayan salt for a great
electrolytes blend to increase the pump during the workout.
STA R C H C A R B S Make sure you are well hydrated too.
RICE
SW E E T P OTATO E S
OAT M E A L
To increase the production of nitric oxide and vasodilation,
SPROUTED GRAIN BREAD consume 500-1000mg of beet roots, 500-600mg L-citrulline,
R I C E C E R E A LS 1,5gr beta alanine and 1gr of glycerol per pound of
bodyweight 30-45 minutes before the workout. This stack is
geared towards maximizing the pump through the production
of nitric oxide. Works well in conjunction with bodybuilding
type workouts and increased time under tension. This will
increase blood flow and oxygen transport and increase
muscle pump, with more nutrients entering the muscle,
leading to more anabolism and hypertrophy.

/ Neurotype 2A - Meal Plan 2

EAA (essential amino acids)
Glutamine
Electrolytes
Consume around 20% of your carbs into the workout to
sustain energy and anabolism during lifting. Branched cyclic
dextrin would be your best choice as it is soft on the release
of insulin, keeping your blood sugar stable and doesn’t sit in
the stomach for very long because of it’s low osmolarity and
high molecular weight.
/ Neurotype 2A - Meal Plan
– Here use proteins from powder
form such as isolated or hydrolysate whey or beef proteins.
– If you are already lean (12%
bodyfat and less), you can use fast carbs to replenish
glycogen post workout.
White rice, rice cakes, cream of rice, maple syrup & jam,
pineapple, kiwis, apricots, dates, those will be good choices
for leaner individual.
If you have higher body fat, keep carbs to lower glycemic and
more complex one.
Oatmeal, quinoa, sprouted grains bread and sweet potatoes
with some berries here and there would be better choices
for higher body fat individual.
Keep this window of nutrition as low in fat as possible.
Use approximatively 25% of your daily carbs here.
It is also possible to use polymer carbs powder such as
high branched cyclic dextrin, waxy maize, maltodextrin and
dextrose to replenish carbs. I would prioritise foods since it
is fuller in vitamins and minerals, but for heavier individual
who need high amount of carbs post workout, they could
benefit from completing their carbs with powders if appetite
struggle to load all the carbs.
3
 Supplements like HCL and digestive enzymes are great way
This meal should be taken anywhere from 2 to 3 hours to improve digestion.
following the post workout window. Insulin will slowly
go down and you should then eat a more balance meal
containing carbs, proteins and fats. Use approximatively 20- If you take vitamin D, this would be the best time to take it
30% of your daily carbs allotment here. since this meal is high in fat and will improve absorption of
the vitamin D. 500iu per 25 pounds of bodyweight should be
L E A N P R OT E I N S ample. If you live in a country where there is less sun and
less daylight in winter, bump up to 1000iu per 25 pounds of
EGG WHITE
bodyweight during the cold season.
BISON
CHICKEN
TURKEY
If you train first thing in the morning, you can use whey
W H E Y P R OT E I N proteins and coconut oil as the main source to ease digestion
and not impair energy in the workout. Add in some oatmeal
with fruits and kale and mix it up in a blender for an easy on
FATS
going meal.
COCONUT OIL
E G G YO L K
MCT OIL Throw in 1-2 tbsp of apple cider vinegar to improve insulin
sensitivity and better carbs response

STA R C H Y C A R B S
OAT M E A L
SPROUT GRAIN BREAD
C R E A M O F W H E AT

F R U I TS
BERRIES
APPLE
ORANGE
KIWI

VEGGIES
S P I N AC H
KALE

/ Neurotype 2A - Meal Plan 4

This meal can be use anytime of the day you need to place a Last meal of the day will focus again on fatty proteins and
meal or feel hunger. Macro’s for this meal should focus on fats. Carbs should have been consumed around workouts
lean proteins, moderate amount of fats. leaving other meals outside the peri-workout zone lower in
carbs and higher in fat.
L E A N P R OT E I N S
L E A N P R OT E I N S
TURKEY
CHICKEN TURKEY

BISON CHICKEN

ELK BISON

SHRIMP ELK

COD SHRIMP
COD

FATS
FATS
AVO C A D O
PUMPKIN SEEDS AVO C A D O

WA L N U TS PUMPKIN SEEDS

EXTRA VIRGIN OLIVE OIL WA L N U TS

M AC A DA M I A O I L EXTRA VIRGIN OLIVE OIL

ALMONDS M AC A DA M I A O I L
ALMONDS

VEGGIES
VEGGIES
AS PA R AG U S
MUSHROOM AS PA R AG U S

ONION MUSHROOM

PEPPER ONION
PEPPER

For those who don’t have time to eat food and wish to
snack on the go, you can replace the lean proteins with
whey powder and add fats as nuts like walnuts, almonds
or any olive, avocado or macadamia oils. Add a scoop of
your favorite greens powder to bump up the anti-oxidant
properties of this meal.
Best time to add omega-3’s fish oil would be in this meal as
it will help with insulin sensitivity but also with serotonin
production and signaling. This essential fatty acid helps
make several types of serotonin receptors more sensitive to
serotonin by improving cell membrane structure and function
in postsynaptic neurons.

If you wish to add magnesium, this meal is well suited

for this as it will be your last meal of the day. Improving
relaxation and decreasing CNS activity will improve sleep
quality.

/ Neurotype 2A - Meal Plan 5

 HEAV Y DAY & NE UR O WOR KOUT

MEAL 2
This meal should be high in fats and proteins. Use a ratio of This meal can be use anytime of the day you need to place a
fat/protein of 70/30 in this meal. The main benefits of these meal or feel hunger. Macro’s for this meal should focus on
nutrients in the morning is to set up neurotransmitters for lean proteins and moderate amount of fats.
the day, mainly dopamine. Eggs and red meat are rich in
tyrosine and phenylalanine, two of the building blocks for
L E A N P R OT E I N S
dopamine. Use coconut oil or grass fed butter for cooking. 1
to 3 cups of green vegetables should be use to promote fiber TURKEY
consumption, anti-oxidants and vitamins / minerals. CHICKEN
BISON
FAT T Y P R OT E I N S ELK
EGGS SHRIMP
G R AS S- F E D B E E F COD
SA L M O N

FATS
FATS AVO C A D O
WA L N U TS PUMPKIN SEEDS
PUMPKIN SEEDS WA L N U TS
ALMONDS EXTRA VIRGIN OLIVE OIL
M AC A DA M I A O I L
ALMONDS
VEGGIES
S P I N AC H
KALE VEGGIES
AS PA R AG U S
MUSHROOM

Supplements like HCL and digestive enzymes are great way ONION
to improve digestion of such fats and proteins. PEPPER

If you take vitamin D, this would be the best time to take it
since this meal is high in fat and will improve absorption of
the vitamin D. 500iu per 25 pounds of bodyweight should be
ample. If you live in a country where there is less sun and
less daylight in winter, bump up to 1000iu per 25 pounds of
bodyweight during the cold season.
For those who don’t have time to eat food and wish to
snack on the go, you can replace the lean proteins with
whey powder and add fats as nuts like walnuts, almonds
or any olive, avocado or macadamia oils. Add a scoop of
your favorite greens powder to bump up the anti-oxidant
properties of this meal.

If you train first thing in the morning, you can use whey
proteins and coconut oil as the main source to ease digestion
and not impair energy in the workout.

/ Neurotype 2A - Meal Plan 6

This meal should be placed as your last meal since it will be
higher in carbs to help in serotonin production, sleep and
recovery. Here you should use 50% of your carbs allowance
for the day, combine with lean proteins and the least fat
possible. Use half starchy carbs and half fruits.
Best time to add omega-3’s fish oil would be in this meal as
it will help with insulin sensitivity but also with serotonin
production and signaling. This essential fatty acid helps
make several types of serotonin receptors more sensitive to
serotonin by improving cell membrane structure and function
in postsynaptic neurons.

L E A N P R OT E I N S
TURKEY
If you wish to add magnesium, this meal is well suited
CHICKEN
for this as it will be your last meal of the day. Improving
BISON relaxation and decreasing CNS activity will improve sleep
ELK quality.
SHRIMP
ANY LEAN FISH
If you are trying to add mass or strength to your lift, adding
50% of your daily carb intake is a nice tool so you can not
CARBS only help with serotonin production for better recovery and
SW E E T P OTATO sleep, it also replenish glycogen for the next day workout. If
B R OW N R I C E you are actually trying to lose fat, and seems like your sleep
benefits from the evening carbs, and that you still have more
Q U I N OA
productive workouts, you can also use 30-50% of your daily
B E A N S & L E N T I LS carbs in this meal.
OAT M E A L
SPROUTED GRAIN BREAD

F R U I TS
BERRIES
PINEAPPLE
APPLE
BANANA

VEGGIES
KALE
S P I N AC H
AS PA R AG U S

/ Neurotype 2A - Meal Plan 7

IDEALLY 1,5 TO 2 HOURS BEFORE WORKING OUT
Now you enter the peri workout zone, this zone can be placed
any time as long as it is up to 2 hours pre workout and 15-
30 min post workout. Any other meal in the plan are to be
consumed outside this time-window frame.
FAT T Y P R OT E I N S
G R AS S- F E D B E E F
SA L M O N
TROUT
EAA (essential amino acids)
Glutamine
Electrolytes
No carbs into the workout except if you are doing a higher
volume than usual. If this is the case, carbs should be taken
15-20 minutes into the workout once CNS is lighten up. High
branched cyclic dextrin would be your best choice as it is soft
on the release of insulin, keeping your blood sugar stable
and doesn’t sit in the stomach for very long because of it’s
low osmolarity and high molecular weight.

FATS – Here use proteins from

WA L N U TS powder form such as isolated or hydrolysate whey or beef
proteins.
PUMPKIN SEEDS
ALMONDS – If you are already lean (12%
EXTRA VIRGIN OLIVE OIL bodyfat and less), you can use fast carbs to replenish
glycogen post workout.
M AC A DA M I A O I L
COCONUT OIL White rice, rice cakes, cream of rice, maple syrup & jam,
pineapple, kiwis, apricots, dates, those will be good choices
for leaner individual.
VEGGIES
If you have higher body fat, keep carbs to lower glycemic and
S P I N AC H
more complex one.
KALE
Oatmeal, quinoa, sprouted grains bread and sweet potatoes
AS PA R AG U S
with some berries here and there would be better choices
BROCOLI
for higher body fat individual.
C AU L I F LOW E R
Keep this window of nutrition as low in fat as possible.

This is a good time to add any coconut or MCT oil as it will

hep in energy production for the workout.
Cordyceps is one of the very efficient supplements to add 1 to
2 hours pre workout. Take 1,5gr with this meal. Studies have
shown an increase of up to 18% in ATP production and is also
efficient at increasing dopaminergic activity and recovery.
It is also possible to use polymer carbs powder such as
high branched cyclic dextrin, waxy maize, maltodextrin and
dextrose to replenish carbs. I would prioritise foods since it
is fuller in vitamins and minerals, but for heavier individual
who need high amount of carbs post workout, they could
benefit from completing their carbs with powders if appetite
struggle to load all the carbs.

If you are on a severe fat loss diet and your calories are
becoming more restricted, you could place all your carbs
allotment for the day in the post workout meal and less or no
in the last meal (meal 3), using the post workout window to
create more anabolism and leave a longer time with lower
insulin outside the peri workout window.

/ Neurotype 2A - Meal Plan 8

 DEVELOPME NT DAYS

This meal should be balanced in almost every macros. Use Supplements like HCL and digestive enzymes are great way
around 15% of your daily carbs allotment as starch and to improve digestion.
some fruits. If you use whole eggs, make sure to count the
egg yolk as fat and make any adjustment you need to fit your
macros for this meal. Add in some leafy greens vegetables
If you take vitamin D, this would be the best time to take it
to promote fiber consumption, anti-oxidants and vitamins /
since this meal is high in fat and will improve absorption of
minerals. If you are on a off day, make sure not to put carbs
the vitamin D. 500iu per 25 pounds of bodyweight should be
in your meal until evening.
ample. If you live in a country where there is less sun and
less daylight in winter, bump up to 1000iu per 25 pounds of
L E A N S P R OT E I N S bodyweight during the cold season.
EGG WHITE
BISON
CHICKEN If you train first thing in the morning, you can use whey
TURKEY proteins and coconut oil as the main source to ease digestion
and not impair energy in the workout. Add in some oatmeal
W H E Y P R OT E I N
with fruits and kale and mix it up in a blender for an easy on
going meal.
FATS
C O C O N U T O I LS
E G G YO L K Throw in 1-2 tbsp of apple cider vinegar to improve insulin
sensitivity and better carbs response
MCT OIL

STA R C H Y C A R B S
OAT M E A L
SPROUTED GRAIN BREAD
C R E A M O F W H E AT

F R U I TS
BERRIES
APPLE
ORANGE
KIWI

VEGGIES
S P I N AC H
KALE

/ Neurotype 2A - Meal Plan 9

This meal can be use anytime of the day you need to place a This meal will vary if you are on an off day or a workout day.
meal or feel hunger. Macro’s for this meal should focus on On off days, you will consume all the carbs for the day on this
lean proteins, moderate amount of fats. meal. If you are on a workout day, carbs should have been
consumed during the peri workout zone, a lot less should be
remaining for this last meal in this case.
L E A N P R OT E I N S
TURKEY – lean proteins and carbs with less fat possible
CHICKEN – Can use fattier proteins like salmon and
BISON red meat to increase fat consumption but keep carbs low
ELK (approx. 5%)
SHRIMP
COD L E A N P R OT E I N S
TURKEY
CHICKEN
FATS
BISON
AVO C A D O
ELK
PUMPKIN SEEDS
SHRIMP
WA L N U TS
ANY LEAN FISH
EXTRA VIRGIN OLIVE OIL
M AC A DA M I A O I L
ALMONDS CARBS
S W E E T P OTATO
B R OW N R I C E
VEGGIES
Q U I N OA
AS PA R AG U S
BEANS & LENTILS
MUSHROOM
OAT M E A L
ONION
SPROUTED GRAIN BREAD
PEPPER

F R U I TS

For those who don’t have time to eat food and wish to BERRIES
snack on the go, you can replace the lean proteins with PINEAPPLE
whey powder and add fats as nuts like walnuts, almonds APPLE
or any olive, avocado or macadamia oils. Add a scoop of BANANA
your favorite greens powder to bump up the anti-oxidant
properties of this meal.
VEGGIES
KALES
S P I N AC H
AS PA R AG U S

/ Neurotype 2A - Meal Plan 10

Best time to add omega-3’s fish oil would be in this meal as
it will help with insulin sensitivity but also with serotonin Now you enter the peri workout zone, this zone can be placed
production and signaling. This essential fatty acid helps any time as long as it is up to 2 hours pre workout and 15-
make several types of serotonin receptors more sensitive to 30 min post workout. Any other meal in the plan are to be
serotonin by improving cell membrane structure and function consumed outside this time-window frame. The pre workout
in postsynaptic neurons. meal will be your highest in carbs to increase anabolism,
control cortisol and make sure to for your muscle of glycogen
for the session. Use 35% of your carb daily allotment. Keep
If you wish to add magnesium, this meal is well suited this meal low in fat.
for this as it will be your last meal of the day. Improving
relaxation and decreasing CNS activity will improve sleep L E A N P R OT E I N S
quality.
TURKEY
CHICKEN
COD
HADDOCK
SOLE
SHRIMP
LO B S T E R

STA R C H C A R B S
RICE
S W E E T P OTATO
OAT M E A L
SPROUTED GRAIN BREAD
RICE CEREALS

F R U I TS
BERRIES
APPLE
ORANGE

VEGGIES
S P I N AC H
KALE
AS PA R AG U S
BROCOLI
C AU L I F LOW E R

/ Neurotype 2A - Meal Plan 11

Try to reach for lower GI carbs to keep blood sugar stable
during the workout
Phosphatidyl serine is one of the best supplements to add
in pre workout to increase focus, but also control cortisol
increased from the workout. Take 500mg 15-30 min pre
workout.
Spinach and potatoes are great way to increase potassium
pre workout, add in some pink Himalayan salt for a great
electrolytes blend to increase the pump during the workout.
Make sure you are well hydrated too.
EAA (essential amino acids)
Glutamine
Electrolytes
Consume around 20% of your carbs into the workout to
sustain energy and anabolism during lifting. Branched cyclic
dextrin would be your best choice as it is soft on the release
of insulin, keeping your blood sugar stable and doesn’t sit in
the stomach for very long because of it’s low osmolarity and
high molecular weight.
/ Neurotype 2A - Meal Plan
– Here use proteins from
powder form such as isolated or hydrolysate whey or beef
proteins.
– If you are already lean (12%
bodyfat and less), you can use fast carbs to replenish
glycogen post workout.
White rice, rice cakes, cream of rice, maple syrup & jam,
pineapple, kiwis, apricots, dates, those will be good choices
for leaner individual.
If you have higher body fat, keep carbs to lower glycemic and
more complex one.
Oatmeal, quinoa, sprouted grains bread and sweet potatoes
with some berries here and there would be better choices
for higher body fat individual.
Keep this window of nutrition as low in fat as possible.
Use approximatively 25% of your daily carbs here.
It is also possible to use polymer carbs powder such as
high branched cyclic dextrin, waxy maize, maltodextrin and
dextrose to replenish carbs. I would prioritise foods since it
is fuller in vitamins and minerals, but for heavier individual
who need high amount of carbs post workout, they could
benefit from completing their carbs with powders if appetite
struggle to load all the carbs.
12
 IN TE R MIT TENT FASTI NG DAYS (OFF DAYS)

This meal should be balanced in almost every macros. Use

around 15% of your daily carbs allotment as starch and
Moderate proteins, high carbs and low fat
some fruits. If you use whole eggs, make sure to count the
egg yolk as fat and make any adjustment you need to fit your
macros for this meal. Add in some leafy greens vegetables L E A N P R OT E I N S
to promote fiber consumption, anti-oxidants and vitamins / TURKEY
minerals. If you are on a off day, make sure not to put carbs
CHICKEN
in your meal until evening.
COD
Even if you fast, try to focus on quality food and not cheating HADDOCK
food.
SOLE
SHRIMP
LO B S T E R
High proteins and moderate fats

FAT T Y P R OT E I N S STA R C H C A R B S

G R AS S- F E D B E E F RICE

SA L M O N S W E E T P OTATO

TROUT OAT M E A L
SPROUTED GRAIN BREAD
RICE CEREALS
FATS
WA L N U TS
PUMPKIN SEEDS
F R U I TS

ALMONDS BERRIES

EXTRA VIRGIN OLIVE OIL APPLE

M AC A DA M I A O I L ORANGE

COCONUT OIL
VEGGIES
VEGGIES S P I N AC H

S P I N AC H KALE

KALE AS PA R AG U S

AS PA R AG U S BROCOLI

BROCOLI C AU L I F LOW E R

C AU L I F LOW E R
You can spread your calories over the rest of the day. Make
as many meal as you want in the remaining time frame (4 to
8 hours), as long as the calories is consumed.

/ Neurotype 2A - Meal Plan 13