what does a healthy person eat on a daily and weekly basis?
If you’re looking to improve your overall health and wellness, one of the best places to start is by examining your diet. What we eat can have a profound impact on our physical and mental health, and can even help to prevent and manage chronic diseases. So what does a healthy person eat on a daily and weekly basis? Let’s take a look at one example.
Meet John, a 45-year-old man who is 6 feet tall and weighs 185 pounds with 15% body fat. John is not a fitness model, but he has a good amount of muscle and a healthy amount of fat. He eliminated most ultra-processed foods from his diet about 6 years ago and has been enjoying spectacular results ever since. He cannot even remember the last time he had a headache or a runny nose. His diet is 90% “meat and vegetables”, and his day is structured as follows:
7am-3pm: Drink coffee with cream, tea with milk, and water.
3pm: Drink water with electrolytes (table salt, Epsom salt, potassium salt).
4pm: Workout (powerlifting training, fasted).
5pm: Eat dinner (2000 Calories — his main meal, see some pictures below).
7pm: Eat a small snack (300~500 Calories — yogurt & berries, nuts, etc).
John’s diet is simple, yet effective. He focuses on eating whole, nutrient-dense foods and limiting his intake of processed and refined foods. Let’s take a closer look at some of the foods that John eats on a daily and weekly basis:
Protein: John eats a lot of protein-rich foods like meat, poultry, fish, and eggs. These foods provide him with essential amino acids that help to build and repair muscle tissue. He also eats plant-based sources of protein like nuts, seeds, and legumes.
Vegetables: John eats a lot of non-starchy vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts, and asparagus. These foods are high in fiber, vitamins, and minerals, and help to keep him feeling full and satisfied.
Fruits: John eats a moderate amount of fruit, usually as part of his small snack in the evening. He likes to eat berries, which are low in sugar and high in antioxidants.
Healthy Fats: John gets most of his fat from whole food sources like avocados, olive oil, coconut oil, nuts, and seeds. These foods provide him with essential fatty acids that help to support brain and heart health.
Carbohydrates: John eats a moderate amount of carbohydrates from whole food sources like sweet potatoes, rice, and quinoa. These foods provide him with energy and help to support his workouts.
John’s daily and weekly diet provides him with all of the nutrients that he needs to stay healthy and strong. By focusing on whole, nutrient-dense foods and limiting his intake of processed and refined foods, he is able to maintain a healthy weight, build muscle, and prevent chronic diseases. If you’re looking to improve your diet and overall health, consider following John’s lead and focusing on whole, nutrient-dense foods.
