In your Optimization Phase, you have even more options.

If you've completed your 3 week Transition, you probably have access to your Sample Meal plan based on your TEE Calorie range (don't worry, we still aren't counting calories!).

You'll see your 6 eating times (sound familiar?)

1. Breakfast

2. Mid Morning Snack

3. Lunch

4. Mid Afternoon Snack

5. Dinner

6. Evening Snack

BREAKFAST, LUNCH, DINNER:

Instead of 1 L&G meal, you'll now have 2 L&G+ meals meaning different amounts of protein and carbs and additional food group - GRAINS!

NEW - You'll have a meal (most likely breakfast) Consisting of Dairy and FRUIT!

SNACKS:

Instead of 5 Fuelings, you'll have 3 snacks.

(*NOTE - the 5 fuelings you've been enjoying during your 5&1, supply 100% of 20 Vitamins and Minerals. When you move from vitamin/mineral fortified fuelings to non-fortified mini-meals/who foods, you'll need to supplement with a multi-vitamin.)

Those snacks can be:

• Any Fuelings that you have grown to love. 2 Fuelings = one snack, (2 of the same or 2 different ones.)

  * If 4-6 fuelings in a day, no need to incorporate a multi-vitamin

• Ascend Mini-meals. One = one snack.

  *add a multi-vitamin such as the ASCEND Daily Nutrients Pack

• Whole food options Check out some options HERE

  *add a multi-vitamin such as the ASCEND Daily Nutrients Pack

• COMBINATION of the above!
  

The Optimization Meal Plan keeps the same structure as you've been used to with the 5&1 with convenient Fuelings/Mini-Meals.

Another options is to count your macros.

I absolutely hate counting Macros, but some may like it.

I can give you a daily macro and calorie target, so you can consume a variety of food (still 6 times a day!), as long as you are tracking and plugging in your Calories, Protein, Carbs, Fat.