My recommendations for nutrition are fairly straightforward, but may sound a little unorthodox to most of you used to the typical bodybuilding style of 6-8, meat, dairy, and egg-centric “balanced” meals a day.

I advocate a diet that is primarily whole foods and plant based. There are a variety of reasons I advocate this diet:

1. Lowered risk of heart disease, cancer, diabetes, chronic diseases in general (read about “The China Study”)
2. More sustainable form of producing food (eating meat is basically slowly destroying the vital resources our planet has... not a swole thing to do if we want our kids and grandkids to continue the swole legacy).
3. Cheaper than eating a meat-based diet
4. A lot of anecdotal evidence to support faster recovery periods, higher general level of energy throughout the course of the day, and better skin health among other things (I can personally attest to this).
5. It’s delicious!

You might be shaking your head a little, thinking to yourself, “Bro, you’re telling me I can exclude meat, dairy, and eggs from my diet and still get swole? What are you smoking?”

Well, to answer that, I’m smoking a horde of scientific research and anecdotal evidence. Also, FYI beans, lentils, and whole grains are a GREAT source of plant-based protein (for those of you twitching in your seat).

We’ve got to prioritize our long term health, and if we still want to be killing it late into our 50’s and 60’s, we need to be eating the food that is BEST for our body.

Here’s a sample of a day of food:

• Meal 1 (Pre-Workout, 5 AM): 1 cup black coffee, 5 g creatine monohydrate, 1 banana
• Meal 2 (Post-Workout 7:30 AM): Blended smoothie with 1 scoop pea protein, 1 cup mixed frozen berries, 1/2 banana, 1/2 cup raw kale, 2 tbsp natural peanut butter, 1 cup almond milk, water to desired consistency
• Meal 3 (Midday Snack)- Salad with Quinoa (huge protein source here), black beans, spinach, and avocado
• Meal 4 (Lunch)- Vegan Tacos on sprouted whole wheat tortillas (see picture below)
• Meal 5 (Snack # 2)- Blended smoothie with 1 scoop pea protein, 1 cup mixed frozen berries, 1/2 banana, 1/2 cup raw spinach, 2 tbsp coconut oil, 1 cup almond milk, water to desired consistency
• Meal 6 (Dinner)- 1 cup brown rice, 1/2 cup cooked tofu, 1/2 cup almonds, 1 cup mixed vegetables
• Misc. Snacks (when you gots to eat)- Carrots and hummus, Pita chips and guacamole, Coconut based ice cream (delicious)
• Supplements– Vitamin B12, Vitamin D, Vitamin C, Milk Thistle, Probiotic

Other meals/snacks I’ll substitute in:

• Natural peanut butter and jelly on sprouted grain whole wheat bread
• Clif builder bars (great tasting protein bar with non-GMO, non-dairy ingredients)
• Brown rice/quinoa mix (1 cup) with beans, avocado, 1/2 block tofu, mixed vegetables
• Occasionally, if I get the meat itch, I’ll throw in some wild caught salmon

This is, in my opinion, the optimal method of eating based on current research available to best enhance our longevity (aka ensure we live long and healthy lives).

If you prefer to eat meat and dairy, read my old nutritional recommendations.

For restaurants, Asian and Mediterranean offer the best vegan options. Also, salad bars and vegetarian/vegan focused restaurants (of course). Chipotle is the gold standard of ‘fast food’ for swole vegan bros.

Though not eating meat, dairy, and eggs might seem like a big step, it’s easier than you think, and the positive consequences far outweigh the “negatives.” I encourage you to try it and see how you feel! Check out Thug Kitchen for some bomb recipes.

Here’s those vegan tacos I mentioned above:

(whole wheat organic tortilla, soy-based cheese, avocado, pan seared tofu marinated in teriyaki, sriracha, natural BBQ sauce)

-Konrad

Photo Credit: Flickr