 Nutrition Guidelines & Tips 
Rick's complete bio
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Meal Plans
Proper nutrition, health, and wellness are about developing a healthy nutrition lifestyle that you can adhere to forever. Dieting (such as fad diets) is not something we want to engage in. Dieting is disastrous because it has an end point; and when the diet ends, so does your temporary weight loss. A proper nutrition lifestyle will allow you to facilitate body fat loss (as opposed to water weight loss and muscle wasting). You will notice that these nutrition plans contain real food for real people. Each plan is balanced with all three macronutrients (carbohydrates, protein, and fat). The goal of proper nutrition is to stabilize your blood sugar, insulin, and serotonin levels. By stabilizing your blood sugar and insulin, one will notice higher and more stable energy levels. Serotonin (which is a hormone and a neurotransmitter) affects our mood and appetite.
» TeamKattouf 12-week body fat/weight loss program for women 12 weeks
» TeamKattouf 12-week body fat/weight loss program for men 12 weeks
» TeamKattouf 8-week pesce vegetarian meal plan 8 weeks
» TeamKattouf 8-week nutrition plan for women (120-145lbs) 8 weeks
» TeamKattouf 8-week nutrition plan for men (155-180lbs) 8 weeks
» TeamKattouf 12-week weight gain program 12 weeks
» TeamKattouf 8-week pesce vegetarian plan (higher calorie) 8 weeks
» TeamKattouf 8-week nutrition plan for women (150-175lbs) 8 weeks
» TeamKattouf 12-week Iron distance tri nutrition plan for men 12 weeks
» TeamKattouf 12-week Gluten Free nutrition plan (1400 cals) 12 weeks
» TeamKattouf 12-week nutrition plan; Sprint/Oly tri, women 12 weeks
» TeamKattouf 12wk nutritionplan for men; 5k, 155-180lbs 12 weeks
» TeamKattouf 12wk nutritionplan for men; 5k, 190-225lbs 12 weeks
» TeamKattouf 12wk nutritionplan for women; 5k, 125-160lbs 12 weeks
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TeamKattouf 12-week body fat/weight loss program for women $119.00  |
Meal Plan Description  View a Sample Day
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This plan is designed for a female who weighs approximately 150-175 pounds. This meal plan is designed for individuals who are interested in losing body fat/weight or maintaining their current weight and for those who are goal setting to consume 1350-1500 calories per day. This meal plan averages 1463 calories per day. This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Workouts are suggested to be performed 3 days per week during weeks 1-4, approximately 45 minutes of exercise; 4 days per week during weeks 5-12, approximately 45 minutes to 1 hour of exercise.
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| TeamKattouf 12-week body fat/weight loss program for men $119.00 |
Meal Plan Description View a Sample Day
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This plan is designed for a male who weighs approximately 200-225 pounds. This meal plan is designed for individuals who are interested in losing body fat/weight or maintaining their current weight and who are goal setting to consume approximately 1800-2000 calories per day. This meal plan averages 1873 calories per day. This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Workouts are suggested to be performed 3 days per week during weeks 1-4, approximately 45 minutes of exercise; 4 days per week during weeks 5-12, approximately 45 minutes to 1 hour of exercise.
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| TeamKattouf 8-week pesce vegetarian meal plan $79.00 |
Meal Plan Description View a Sample Day
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This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.
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| TeamKattouf 8-week nutrition plan for women (120-145lbs) $79.00 |
Meal Plan Description View a Sample Day
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This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the female weighing approximately 120-145 pounds and is looking to maintain their weight or lose body fat/weight. This meal plan averages 1795 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').
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| TeamKattouf 8-week nutrition plan for men (155-180lbs) $79.00 |
Meal Plan Description View a Sample Day
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This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the male weighing approximately 155-180 pounds and is looking to maintain their weight or lose body fat/weight. This meal plan averages 2422 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and approximately 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').
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| TeamKattouf 12-week weight gain program $119.00 |
Meal Plan Description View a Sample Day
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This 12 week meal plan is designed for the individual interested in gaining good quality weight. It is a progressive increase in calories over the 12 weeks from approximately 2750 calories to 3650 calories. I realize it can be very challenging for some athletes to increase size and strength. This nutrition plan will assist in bridging that gap. Parents, you can be assured that all foods and supplements (weight gain powders and energy bars) prescribed on this plan are safe for children of all ages (teenagers, pre teens, etc.). This meal plan in conjunction with a sound training program can be a winning combination!
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| TeamKattouf 8-week pesce vegetarian plan (higher calorie) $79.00 |
Meal Plan Description View a Sample Day
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This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). This plan contains a higher amount of calories as compared to the other pesce-vegetarian plan. This plan averages 1964 calories per day. As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.
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| TeamKattouf 8-week nutrition plan for women (150-175lbs) $79.00 |
Meal Plan Description View a Sample Day
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This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the female weighing approximately 150-175 pounds and is looking to lose body fat/weight. This meal plan averages 1684 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').
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| TeamKattouf 12-week Iron distance tri nutrition plan for men $119.00 |
Meal Plan Description View a Sample Day
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As a triathlete, you have set a fantastic goal of competing in an Iron distance triathlon. In order to maximize your high volume of training, it will be imperative that your everyday nutrition compliments the great training you are doing. We want to be sure that you are properly fueled to complete your prescribed training as well as recover from each workout so you can keep your training momentum positive and moving forward. We will break this plan down into 3 x 4-week segments. the 1st 4 weeks will involve approximately 13-14 hours of training; 15-16 hours for the 2nd 4 weeks; 17-18 hours for the 3rd 4 weeks. I realize your training may vary slightly, so you can adjust based on your total training volumes, rest days, etc. The foods and nutrition supplements that are prescribed can be substituted for similar foods if you choose to substitute. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. The nutrition will be based on a training plan as follows: M & W: swim in the am, run in the pm; Tu & Th: weight training and cycling; Fri: rest day; Sa & Su: bike and run. Again, you can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best!
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| TeamKattouf 12-week Gluten Free nutrition plan (1400 cals) $119.00 |
Meal Plan Description View a Sample Day
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This meal plan is designed for the individual that is goal-setting to eat gluten free. Be sure to carefully read labels on all foods you consume in order to ensure traces of gluten and/or wheat are not present; as you do not want to exacerbate your condition. Also, be sure to check with your physician as to which foods are contraindicated based on your gluten intolerance. This meal plan averages 1,402.5 calories per week. Be sure to adjust calories as needed based on your goals, nutritional needs, amount of training, etc. This plan contains foods such as nuts, fruits, cheese, fish, lean beef, lean pork, chicken, gluten free pasta, gluten free cereal, gluten free pasta, gluten free bread, spelt bread, vegetables, spinach, etc. Feel free to call or email with questions, rick@rickkattouf.com, 864-382-8486. Enjoy eating gluten free!
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| TeamKattouf 12-week nutrition plan; Sprint/Oly tri, women $119.00 |
Meal Plan Description View a Sample Day
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If your goal is competing in sprint and/or Olympic distance triathlons, this meal plan will suit you well as a female triathlete. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed, nutritionally, as rest days. Your rest days will contain approximately 1400-1600 calories. The average weekly calories on this plan is 2,075. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best!
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| TeamKattouf 12wk nutritionplan for men; 5k, 155-180lbs $119.00 |
Meal Plan Description View a Sample Day
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If your goal is competing in a 5k or you just want to workout 5 days per week, this plan is for you. this meal plan will suit you well as a male between 155-180lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 2000 calories. The average weekly calories on this plan is 2,332. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick
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| TeamKattouf 12wk nutritionplan for men; 5k, 190-225lbs $119.00 |
Meal Plan Description View a Sample Day
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If your goal is to get leaner, compete in a 5k, or you just want to workout 5 days per week, this plan is for you. This meal plan will suit you well as a male between 190-225lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 5 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 1850-2050 calories. The average weekly calories on this plan is 2,042. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick
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| TeamKattouf 12wk nutritionplan for women; 5k, 125-160lbs $119.00 |
Meal Plan Description View a Sample Day
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If your goal is to get lean, compete in a 5k, or you just want to workout 5-6 days per week, this plan is for you. This meal plan will suit you well as a female between 125-160lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 6 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Sunday. Your workout/training days are on Monday through Saturday. Your rest days will contain approximately 1300-1400 calories. The average weekly calories on this plan is 1485. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick
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