The Fab 4 Formula is simple: protein (20g minimum, from protein powder, collagen powder, or Greek yogurt) + fiber (10g minimum, from chia seeds or flaxseeds) + 1 tablespoon of healthy fat (like
nut butter, or avocado) + handful of greens (like spinach or arugula) + 1/4
cup fruit (optional, but optimally low - sugar berries) +
superfoods (optional; this is where cacao or adaptogens would come in) + liquid (water is fine, but
nut milks are also great).
A typical day for me (I eat throughout the day, no meal format) would be this: -3 clementines — 1/2
cup raw unsalted trail mix (cashew, walnut, macadamia
nut, mulberry, goji, cacao)- banana with walnut
butter -1
cup mixed fruit (like berries, melon, grapes, depends)-1 avocado -2-3 brown rice cakes -1 / 3
cup carrots -1 / 3
cup hummus - another banana - postworkout I'd eat either a protein smoothie with more banana, greens,
superfoods OR whatever I feel like making, most likely salmon with broccoli or lentil stew etc