Coach Mario C

My Weekly Nutrition

by Mario Castrejon on September 28, 2011

My Weekly NutritionProper and healthy nutrition is the key to reaching your fitness goals. Working out daily without eating healthy and proper recovery will not produce the great results you are looking for. The key to achieving your fitness goals depends on what you eat and how you recover from your workouts. In this post I will cover the nutrition aspect and I’ll cover the recovery aspect in another post.

In order for you to have the great results that you are looking for, you must speed up your metabolism. By speeding up your metabolism, you will burn more calories throughout the whole day and therefore achieving a leaner body. You can speed up your metabolism by eating smaller meals, and with more frequency throughout the day. It is recommended that you eat 6 meals every 2-3 hours.

What should you eat?

Your meal plan should include the following: lean proteins, complex carbohydrates, healthy fats, fruits, vegetables, leafy greens and supplements. Below is a sample list of some weekly items that I consume. Please note that there are more options out there, but I am just mentioning some of them. Feel free to add any of your favorite options and play around with this list.

Lean proteins:

  • Chicken
  • Fish
  • Tuna
  • Tofu
  • Legumes (are high protein and carbohydrates)
  • Eggs and egg whites

Complex carbohydrates:

  • Old fashioned plain oatmeal
  • Sweet potato
  • 100% whole wheat bread
  • Brown rice
  • Legumes (are high protein and carbohydrates)

Healthy fats:

  • Avocado
  • Olive oil
  • Almonds, walnuts, peanuts, sunflower seeds


  • Strawberries
  • Blueberries
  • Apples
  • Bananas
  • Peaches
  • Mangos


  • Bell peppers
  • Broccoli
  • Carrots
  • Cucumber
  • Celery
  • Zucchini
  • Squash
  • Beets

Leafy greens:

  • Spinach
  • Kale
  • Romaine lettuce


Here’s what my typical day looks like:

6:30am – Breakfast

  • 2 eggs and ½ cup of egg whites scrambled
  • ½ cup oatmeal with 1 cup strawberries
  • Fish oil

9:00am – Snack #1

11:30am – Lunch

  • 6 oz of chicken
  • Big salad with tons of veggies & 1/2 avocado
  • 1/2 cup lentil soup

2:00pm – Pre Workout

  • 1 scoop chocolate Shakeology
  • 1 cup of unsweetened almond milk
  • 1 tbsp of peanut butter
  • 1 banana
  • 6 ice cubes

4:00pm – P90X workout

  • Water

5:30pm – Post workout

7:00pm – Dinner

  • 6oz grilled salmon
  • 2 cups of veggies
  • ½ cup brown rice

It is not that hard to eat healthy. The key is just to plan ahead of time and commit eating healthy. I know you can do it!

Feel free to contact me if you have any questions or if you need help in creating a specific plan for you.


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