Key Features

• Low inflammation: no alcohol, minimal processed foods, omega-3 rich proteins, olive oil, berries, green tea, nuts.
• Optimized Mediterranean: heavy polyphenol intake (berries, pomegranate, green tea, greens, EVOO).
• Gut health: chia seeds, fermented foods, bone broth.
• Muscle preservation: protein floor met (0.8–1 g per lb bodyweight).
• Meal timing: 3 structured meals + snack → hunger automation.

✅ Foods to Eat (Low-Inflammation Mediterranean)	❌ Foods to Avoid / Limit
Proteins: Salmon, sardines, mackerel, cod, halibut, chicken breast, turkey, Skyr, Greek yogurt, bone broth	Alcohol
Polyphenols: Berries (blueberries, raspberries, blackberries), pomegranate, leafy greens (spinach, kale, arugula, broccoli, Brussels sprouts), herbs/spices (turmeric, ginger, garlic, rosemary, oregano), green tea, matcha, coffee (moderate)	Ultra-processed foods: packaged snacks, candy, fast food
Healthy Fats: Extra virgin olive oil, avocado, walnuts, almonds, chia seeds, flax seeds	Refined carbs: white bread, pastries, regular pasta
Gut Health: Fermented veggies (sauerkraut, kimchi), chia seeds, flax	Sugary drinks: soda, juices, energy drinks
Carbs: Quinoa, farro, brown rice, sweet potato, lentils, beans, chickpeas	Processed meats: bacon, sausage, deli meats
	Excess omega-6 oils: soybean, corn, sunflower, canola (in large amounts)
	Fried foods, heavily processed seed-oil snacks

Meals

Lunch (Protein + Polyphenols + Clean Carbs)

• 6 oz grilled salmon or chicken breast
• 2 cups mixed greens (spinach, kale, arugula, broccoli, Brussels sprouts) with olive oil + lemon
• ½ cup quinoa or 1 small sweet potato
• ½ cup pomegranate or blueberries on the side

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Office Snack (Skyr + Berries)

• ¾ cup Skyr or unsweetened Greek yogurt (≈20g protein)
• ½–1 cup mixed berries (blueberries, raspberries, blackberries)
• 1 Tbsp chia seeds or flax for fiber + omega-3 boost
• (Optional) sprinkle of walnuts/almonds for crunch

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Dinner (Light, Anti-Inflammatory)

• 6–7 oz cod, halibut, or chicken breast (lean protein)
• Roasted Brussels sprouts + broccoli with turmeric/garlic
• 2 Tbsp sauerkraut or kimchi (fermented, gut support)
• Drizzle of extra virgin olive oil over veggies
• (Optional carb if needed): ½ cup lentils or chickpeas

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⚡ This setup:

• Keeps protein high (≈90–100g across these meals + snack).
• Front-loads polyphenols (berries, greens, pomegranate, green tea optional with lunch).
• Supports gut health (fermented foods + chia/flax).
• Minimizes inflammation (no alcohol, processed foods, or seed oils).

Want me to add breakfast (protein shake + green tea) to round this out into your full Titan day plan, or keep it strictly these three eating windows?

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OLD

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Let’s try something new this year.

No calorie counting. I am on 30% stage for 2025 – Journey through the looks

The goal is just to get below 30 %.

The Nine o Clock and Nine Twenty rule

• Biggest Section: Fibrous Carbohydrates
  • Vegetables mostly.
  • https://athleanx.com/carbs
• Second Biggest Section: Protein
• Smallest Section: Starchy Carbs

Don’t trip up! By eating a lot of the most dense carbs

Fibrous Carbohydrates

Starchy

Fibrous

Oatmeal Cream of Wheat Whole Wheat Waffle Whole Wheat Bread Stix Pretzels Banana Brown Rice Cous Cous Applesauce Baked Sweet Potato Red Bliss Potatoes Pasta Salad Angel Hair Pasta Acorn Squash Cereal Peas Fat Free Granola Bar Ritz Crackers Whole Wheat Wrap Cranberry Sauce Saltines Baked Potato Barley Corn Sweet Potato Fries Ziti Whole Wheat Pita Butternut Squash Linguine Jasmine Rice Whole Wheat English Muffin Spaghetti Long Grain Rice Quinoa Spelt Turnips Basmati Rice Oyster Crackers Whole Wheat Bread

Fresh Apple Blueberries Frozen Blueberries Fresh Strawberries Frozen Strawberries Grapefruit Cantaloupe Carrots Red Bell Pepper Slices Celery Slices Lettuce Varieties Edamame Green Bell Peppers Broccoli Tomatoes Fresh Grapes Frozen Grapes Grilled Asparagus Mushrooms Wilted Spinach Squash Navy Beans Lima Beans Black Beans Grilled Eggplant Onions Sun-Dried Tomatoes Green Salad Cucumbers Broccoli Rabe Peach Zucchini Pear Nectarine Plum Banana Dried Apricots Mango Sliced Mixed Berries Steamed Cabbage Sliced Oranges Tangerines Sprouts Kale Collard Greens Kidney Beans Canned Pumpkin Brussel Sprouts Pomegranate Craisins Radishes Fennel Papaya Chili Peppers Grape Tomatoes Black Eyed Peas Scallions Shaved Ginger Pickles