Many people have asked me over the years about nutrition for MMA. Eating healthy gave the energy that I needed to train 2-3 times a day, 6 days a week.


Meal 1: – Shake

250-300 mls. Unsweetened juice. ie. Crystal-lite, Kool-Aide
1/2 medium Banana
1/3 ripe Avocado
1 Tablespoon Crushed Pineapple
1 tablespoon of plain Yogurt /or/ Tofu
1 1/2 scoop of Whey Protein
Drink HALF

Meal 2: -Breakfast
(20-30 mins. after 1st Shake.)

1/3 – 1/2 Cup of Oatmeal
½ Tablespoon Peanut/or/Almond Butter.

Meal 3: -Snack

125 mls. Cottage Cheese
Equal portions Pineapple & Blue Berries.
6 Almonds.

Meal 4: – Lunch

1 Large Chicken Breast (cook with olive oil)
1 cup Spring Mix Greens
1 medium Sweet Potato
5 Almonds (or Hazelnuts /or Macadamia Nuts)

Meal 5: – Shake

2nd ½ of the shake

Meal 6: – Dinner

6-8 oz. Of White Fish (3 days) /and/ 6-8 oz. of Salmon (4 days)
1 Tablespoon Real Tomato Sauce
3/4 cup of Long Grain Rice (brown etc…)
4 Almonds (or Hazelnuts /or Macadamia Nuts)
Once every 10 days (or so) have 6-10oz. of Beef. (lean ground beef is best).

Meal 7: – Spinach
Egg White Omelette

6-8 Egg Whites
1 cup chopped Spinach
NOTE: – Drink 3-5 liters of Water, “all day long”.
use “spices” as you want. Ad a little SALT to each meal.
3000-4000 mgs. Of Fish Oils or equivalent.

Note: Remember to check with a doctor or nutrition specialist before making any big changes to your diet and that this meal plan worked well for our team but you may need to adjust it for yourself.