Bananas & Berries
Bananas are an easy source of fast energy and potassium for muscle function. Berries bring fiber and antioxidants with very little sugar — a solid pairing before or after a session.
Training hard and eating however covers maybe half the job. You don't need a complicated diet — just a handful of go-to fruits and meals you can lean on, most of the time. Here's where Vern tells clients to start.
Easy to grab, hard to mess up — these are the fruits Vern tells clients to default to for snacks, smoothies, and rounding out a meal.
Bananas are an easy source of fast energy and potassium for muscle function. Berries bring fiber and antioxidants with very little sugar — a solid pairing before or after a session.
Technically a fruit, and one of the best sources of monounsaturated fat around. Great for hormone health, keeps you full longer, and works in everything from eggs to salads.
Blueberries, raspberries and blackberries are some of the lowest-sugar, highest-antioxidant fruits you can eat — helpful for recovery and inflammation after tough sessions.
Oranges, grapefruit and other citrus are loaded with vitamin C and help with iron absorption from your meals — small wins that add up when you're training consistently.
You don't need to eat the same thing every day, but every meal should hit the same basics: a protein source, a carb source, and something green. These are go-to combinations Vern recommends.
Salmon brings protein and omega-3s that support recovery and joint health. Pair with a big handful of leafy greens and a squeeze of lemon — simple, and it works every time.
Oats are a slow-burning carb that keep energy steady through a morning session. Top with berries, nuts, and a scoop of protein for a breakfast that actually holds you.
Any lean protein — chicken, fish, tofu — with a tray of roasted vegetables covers most of what your body needs in one plate, and it reheats well for the next day.
Batch-cooking 3–4 meals at once removes the daily decision-making. Pick two proteins and two carb sources, mix and match with whatever vegetables are in season.
This isn't a meal plan — it's a rhythm. Adjust portions to your goals, but the structure stays the same: protein at every meal, carbs around training, and fruit instead of processed snacks.
Start with protein and a slow-release carb — oats with fruit and nuts, or eggs with whole grain toast and avocado.
A lean protein with vegetables and a carb source like rice, potatoes, or quinoa — whatever keeps you full until the next meal.
Something light and easy to digest 30–60 minutes before training, and a piece of fruit or a shake within an hour after.
Another protein-forward meal with greens. Keep portions in line with your goals — Vern can help you dial this in.