Williams food tier basic guidelines
Food Source Examples – What to eat – How much to eat
| Protein | ||
| Goal per serving generally 20 – 60 grams of protein per meal.
Strive for Tier 1 sources for quickest results Tier 1 (Best) Protein examples Meat of any kind: Beef, 4-8 oz Buffalo 4-8 oz Chicken 4-8 oz Turkey 4-8 oz Pork 4-8 oz Seafood (clam, crab, shrimp, ect) 4-8 oz Fish (any kind) 4-8 oz Eggs 2-6 Protein Powder (1-2 scoops or 20-60 grams of protein) Tier 2 protein examples Cottage Cheese Almonds, Legumes, ect High Protein Yogurt Protein bar Meal replacement drink. Milk |
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| Carbohydrate | ||
| Goal per serving generally 20 – 60 grams of carbohydrates per meal.
Strive for Tier 1 sources for quickest results Tier 1 (Best) Carbohydrate examples Sweet Potato Quinoa Yams Lentils Oatmeal (plain whole, slow cook) Beans (red, black, kidney, pinto, refried, etc) Tier 2 Carbohydrate examples White potato Rice Red Potato Yellow or Gold potato Tier 3 Carbohydrate examples Most Fruit Milk Pasta Yogurts Tier 4 Carbohydrate examples Bread ( Bread, muffins, bagels, etc) Crackers (Saltines, Ritz) |
Strive to eat a large variety of vegetables throughout the day, with as many meals as possible.
Strive to eat Tier 1 Protein and Carbohydrate sources in each meal for quickest results.