© Renaissance Periodization LLC 2016

RP Healthy Diet Template Quick Tips

1) There is no need to worry about crossover calculations on the templates for the fat in protein sources, ca
has been factored in by the expert team at RP. This is designed for simplicty's sake, making things easier

2) When measuring amounts on the templates, only the macronutreints are listed, not the weights of the f
and have a food scale, you'll need to weigh out the amount of chicken that has 25g of protein (in this exa
other non-caloric components, just using its weight without reading labels to figure out the macronutrei

3) We do NOT recommend starting the diet templates until you have read the "how to use the diet templat
https://www.youtube.com/watch?v=kg0KGHbdQCk&feature=youtu.be

4) We'd love to be able to answer specifics on the diet templates, but unfortunately don't have the capabil
If you have specific questions regarding your templates after reading/watching all of the "how to" and F
Use the link here to join: https://www.facebook.com/groups/444714665878491/

6) If you find that you're hungry upon starting the templates, that's 100% normal as you get used to not ea
Most people's hunger levels adjust at least somewhat after several days.

7) If you find yourself hungry, use higher volume foods (ex - nuts instead of oils, fruits vs. grains). If you find
move your snack to that time of day in which you tend to be the most hungry.

8) If you want to use foods NOT listed on the RP spreadsheet, it's very likely ok to do so, so long as the prot
and the fruits, grains, and fats you use are minimally processed.

9) If you'd like to lose weight and you're not losing much even though you're following the diet closely, cut
Once you've lost this weight, you can return to snacking, stay active, and keep the weight off for at least
If you lose more than 20lbs, you'll likely need to get another template with your updated bodyweight inf
or the fat in protein sources, carbs in fat sources, etc. You just focus on hitting the amounts listed PER column. The rest
y's sake, making things easier to follow and an easier diet generally yields better long term results.

isted, not the weights of the foods themselves. So if you want a piece of chicken that has 25g of protein
has 25g of protein (in this example, about 4 ounces raw chicken breast). Because food has a bunch of water and
to figure out the macronutreints you need to eat will be grossly under-feeding you!

e "how to use the diet templates" document, have watched the "how to" video AND have read the extensive diet FAQ document

unately don't have the capabilities to do so with the templates (as stated in the template waiver).
ching all of the "how to" and FAQs, please ask your questions in the RP Health group on Facebook.
14665878491/

mal as you get used to not eating whenever you want, but have a more set scientific meal timing schedule.

ls, fruits vs. grains). If you find yourself hungrier at night or any other time of day,

k to do so, so long as the protein sources are lean (less than 30% of their calories from fat),

following the diet closely, cut your snacks out completely for some time, at most 2 months.
eep the weight off for at least another 2 months before you try to lose weight again.
your updated bodyweight information for best continuing results.
PER column. The rest

ch of water and

e extensive diet FAQ document

 *For frame of reference in regard to serving sizes per meal, please view the pictures below.

Ex. - 20g of protein Ex. - 15g of fat (2 tbsp nut butter)

Ex. - 1 small handful vegetables Ex. - 30g healthy carbs

All images were used from the following website:

http://www.webmd.com/diet/healthtool-portion-size-plate

Please reference this website for general serving size information to get an idea of what amounts look like. Remem
of carbohydrates pictured weighs MUCH MORE than 30g on a food scale (due mostly to water content).

For further information on the nutritional content of certain foods, check out:
www.nutritiondata.com
ew the pictures below.

p nut butter) Additional Notes

1 cup of COOKED pasta ≈ 40g carbs
1 cup of COOKED rice ≈ 40g carbs
1 cup of COOKED oatmeal ≈ 40g carbs
1 medium sized apple/orange/banana ≈ 20g carbs

Ex. - 1 medium sized apple

t amounts look like. Remember that 30g WORTH

o water content).
START HERE

Meal 1

Meal 2

Meal 3
Snack

Meal 1

Meal 2

Meal 3

Meal 4

Snack
Welcome to your personal healthy diet t
Below are two options for your balanced diet menu.
The first option is if you choose to eat 3 main meals per day.
The second option is if you choose to eat 4 main meals per day.
Please scroll down to view all of the options in this eating plan.
For other eating plans, please navigate the tabs at the bottom of the

Time: Within an hour of waking

Time: Midday

Time: Late Dinner

 Time: Whenever!

Time: Within an hour of waking

Time: Lunch

Time: Dinner

Time: Within 2 Hours of Bedtime

Time: Whenever!
personal healthy diet template!
balanced diet menu.
n meals per day.
main meals per day.
f the options in this eating plan.
navigate the tabs at the bottom of the spreadsheet.

Lean Protein Sources Veggies

Tuna Broccoli
Salmon (and all fish) Spinach
Chicken Breast Lettuce
Turkey Breast Onions
Lean Ground Beef Tomatoes
Lean Steak Green Peppers
Shrimp, Crab, Scallops, etc. Red Peppers
Ground Turkey Yellow Peppers
Egg Whites Asparagus
Fat Free Greek Yogurt or Cottage Cheese Zucchini
Tofu Cauliflower
Mycoprotein Celery
Skim Milk Cucumbers
And other lean protein choices And other veggie choices

3 Meals Per Day

40g of protein from lean sources 2 small handfuls veggies

40g of protein from lean sources 2 small handfuls veggies

40g of protein from lean sources 2 small handfuls veggies

 Up to 300 calories from ANY FOOD you'd l

4 Meals Per Day

30g of protein from lean sources 1 small handful veggies

30g of protein from lean sources 1 small handful veggies

30g of protein from lean sources 1 small handful veggies

30g of protein from lean sources 1 small handful veggies

Up to 300 calories from ANY FOOD you'd l

 Healthy Carbs
Fruits Grains
Apple Whole Grain Bread
Pear White, Brown or Wild Rice
Peach Beans of Any Kind
Cantaloupe Lentils of Any Kind
Watermelon Oatmeal (steel cut)
Banana Sweet Potatoes
Grapes Quinoa
Blueberries Regular Pasta
Cherries Whole Wheat Pasta
Strawberries Corn
Raspberries Buckwheat
Honeydew Melon Whole Grain Crackers
Oranges Whole Grain Wraps
And other fruit choices And other whole grain choices

er Day

35g carbs total from fruits or grains, or both

35g carbs total from fruits or grains, or both

35g carbs total from fruits or grains, or both

NY FOOD you'd like to eat!

er Day

25g carbs total from fruits or grains, or both

25g carbs total from fruits or grains, or both

25g carbs total from fruits or grains, or both

25g carbs total from fruits or grains, or both

NY FOOD you'd like to eat!

Healthy Fats
Cashews
Pistachios
Walnuts
Sunflower Seeds
Peanuts
Almonds
Macadamia Nuts
Pecans
Canola Oil
Flaxseed Oil
Avocado
Olive Oil
All Nut Butters (natural)
And other healthy fat choices

15g of fat from healthy sources

15g of fat from healthy sources

15g of fat from healthy sources

10g of fat from healthy sources

10g of fat from healthy sources

10g of fat from healthy sources

10g of fat from healthy sources

START HERE

Meal 1

Meal 2

Meal 3
Snack

Meal 1

Meal 2

Meal 3

Meal 4

Snack
Welcome to your personal healthy diet t
Below are two options for your balanced diet menu.
The first option is if you choose to eat 3 main meals per day.
The second option is if you choose to eat 4 main meals per day.
Please scroll down to view all of the options in this eating plan.
For other eating plans, please navigate the tabs at the bottom of the

Time: Within an hour of waking

Time: Midday

Time: Late Dinner

 Time: Whenever!

Time: Within an hour of waking

Time: Lunch

Time: Dinner

Time: Within 2 Hours of Bedtime

Time: Whenever!
personal healthy diet template!
balanced diet menu.
n meals per day.
main meals per day.
f the options in this eating plan.
navigate the tabs at the bottom of the spreadsheet.

Lean Protein Sources Veggies

Tuna Broccoli
Salmon (and all fish) Spinach
Chicken Breast Lettuce
Turkey Breast Onions
Lean Ground Beef Tomatoes
Lean Steak Green Peppers
Shrimp, Crab, Scallops, etc. Red Peppers
Ground Turkey Yellow Peppers
Egg Whites Asparagus
Fat Free Greek Yogurt or Cottage Cheese Zucchini
Tofu Cauliflower
Mycoprotein Celery
Skim Milk Cucumbers
And other lean protein choices And other veggie choices

3 Meals Per Day

55g of protein from lean sources 2 small handfuls veggies

55g of protein from lean sources 2 small handfuls veggies

55g of protein from lean sources 2 small handfuls veggies

 Up to 300 calories from ANY FOOD you'd l

4 Meals Per Day

40g of protein from lean sources 1 small handful veggies

40g of protein from lean sources 1 small handful veggies

40g of protein from lean sources 1 small handful veggies

40g of protein from lean sources 1 small handful veggies

Up to 300 calories from ANY FOOD you'd l

 Healthy Carbs
Fruits Grains
Apple Whole Grain Bread
Pear White, Brown or Wild Rice
Peach Beans of Any Kind
Cantaloupe Lentils of Any Kind
Watermelon Oatmeal (steel cut)
Banana Sweet Potatoes
Grapes Quinoa
Blueberries Regular Pasta
Cherries Whole Wheat Pasta
Strawberries Corn
Raspberries Buckwheat
Honeydew Melon Whole Grain Crackers
Oranges Whole Grain Wraps
And other fruit choices And other whole grain choices

er Day

10g carbs total from fruits or grains, or both

10g carbs total from fruits or grains, or both

10g carbs total from fruits or grains, or both

NY FOOD you'd like to eat!

er Day

5g carbs total from fruits or grains, or both

5g carbs total from fruits or grains, or both

5g carbs total from fruits or grains, or both

5g carbs total from fruits or grains, or both

NY FOOD you'd like to eat!

Healthy Fats
Cashews
Pistachios
Walnuts
Sunflower Seeds
Peanuts
Almonds
Macadamia Nuts
Pecans
Canola Oil
Flaxseed Oil
Avocado
Olive Oil
All Nut Butters (natural)
And other healthy fat choices

20g of fat from healthy sources

20g of fat from healthy sources

20g of fat from healthy sources

15g of fat from healthy sources

15g of fat from healthy sources

15g of fat from healthy sources

15g of fat from healthy sources