Nutrition

Deep Nutrition Meal Plans


These meal plans are heavily influenced by the book, Deep Nutrition by Catherine Shanahan. While her work is more geared towards developing a healthy genetic profile, these meal plans are aimed towards muscle building and ULTIMATE GAINS. Although counting calories and macros should NOT be the emphasis, they will be included for the sole purpose of weight management. Each meal will have very similar caloric profiles, roughly 500 calories per meal. While these meals can be followed verbatim, they are meant to be a general guideline for foods to eat, and more importantly, foods to avoid (vegetable oil and sugar).


Below are some foods/ingredients that should be consumed DAILY regardless of carb loading, cutting, or any particular diet. These are listed for the primary reason of identifying missing nutrients on days where the meal plans are not followed.


Extra virgin olive oil (organic if available): 1-2 tablespoons

3 whole large eggs with yolk runny and whites cooked (soft boiled or over easy)

Leafy greens (spinach, kale, etc): AS MUCH AS YOU CAN EAT A DAY

Whole Butter: 1-2 tablespoons


The following is some basic information on certain important vitamins and minerals that, while can be supplemented, should generally be ingested from food. These items are here because the majority of people do not consume nearly enough to constitute a balanced diet.


  • Omega 3: Recommended daily amount is 2,000mg to 4,000mg a day

    • Salmon: About 4,000mg in a 7oz filet

    • Walnuts: About 3,000mg in ⅓ cup

    • Chia Seeds: About 2,500mg in 1 tbsp

  • Vitamin K

    • Spinach

    • Potatoes

    • Bananas

  • Glucosamine and Collagen

    • Bone Stock

    • Bone Marrow

    • Tendons

  • Vitamin A, B2, B6, B9, B12, Iron

    • BEEF LIVER (Grass Fed/Organic): Probably the most nutrient dense food that can be consumed


On to the meals…


Monster Mash

  • One cup rice

  • 2.5 ounce cooked ground meat (beef, bison, or pork)

  • One large egg

  • Butter

  • Olive oil

  • Spinach

Calories: 500

Protein: 26g

Carbs: 45g

Fat: 25g


Recommended cooking method

  1. Cook two cups uncooked rice (equals 6 cups cooked)

  2. Cook 1.25lbs ground beef or bison in 2 tablespoons of extra virgin olive oil and 2 tablespoons of butter

  3. Soft boil 6 large eggs

    1. Once water is boiling, place eggs in for 6 minutes and 30 seconds

    2. Immediate place into ice cold water

  4. Mash everything together with spinach (choice to cook spinach in olive oil before mashing)

  5. Add salt to taste


Stuffed Bell Peppers

  • One large bell pepper (green preferred, but any color is fine)

  • One cup rice

  • ¼ cup shredded cheese

  • Butter

  • Olive oil

  • Onions

  • Chili powder

  • Paprika

  • Cumin

  • Garlic powder


Calories: 570

Protein: 27g

Carbs: 51g

Fat: 29g


Recommended cooking method