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12 Week Daily Trainer With Kris Gethin - Nutrition Plan!

Nutrition will make or break your transformation. Preparation and consistency are crucial to success. Kris shows you how.
Main | Nutrition | Supplements | Get Started

Nutrition is one of the most crucial components to full body transformation. Making healthy food choices doesn't have to be difficult, but it does have to be deliberate. Preparation and consistency is the key to making this transformation different from all other failed attempts.

Follow Kris's fail-proof nutrition formula for a transformation of a lifetime. You'll have full access to his daily meal plan, grocery shopping list, and special tips for eating right!

To LOOK like Kris Gethin you have to EAT like Kris Gethin.

Daily Meal Plan

Breakfast
Breakfast Alternative
Lunch Alternative
Mid-afternoon
Mid-Afternoon Alternative
Pre Workout
Post Workout
Nighttime Snack

Take the diet plan with you!
Kris Gethin's Daily Meal Plan
(PDF 138 KB)

Go Grocery Shopping With Your Trainer!

Your Shopping List


Take the diet plan with you!
Kris Gethin's Weekly Shopping List
(PDF 243 KB)

Take the diet plan with you!
Kris Gethin's Full Daily Meal Plan
(PDF 236 KB)

Special Tips: The Ins And Outs Of Kris Gethin's Diet Plan

  • Grab yourself a gallon size jug of Water even if you have a water filter at home. You can use it to ensure you are getting your 1-2 gallons of water per day.

    If this is difficult, try adding some flavoring to your water. Kris recommends Xtend.

  • Cook all your meals for the following day so you can easily grab them in the morning.
  • Grilling your food will reduce the amount of fat you have to drain away while cooking.
  • Measure your food portions with a food scale or compare it to the size of your fist.
  • If your food is too bland add some spices such as Ginger, Cayenne Pepper, or even Salt.

Main | Nutrition | Supplements | Get Started

Related Articles

About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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RahulSINGHAM

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RahulSINGHAM

I will follow this, but any substitute plan for Veggies ??

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Dec 23, 2011 2:54am | report
 
lovenature

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lovenature

wat do u need in veggie carbs or proteins ?

Feb 17, 2012 12:45am | report
lonelyiron

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lonelyiron

veggies are essential to "dry" a bit , brocolli are your best help...

Mar 4, 2012 1:49am | report
ashubaath

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ashubaath

brocolli,brown rice,sweet potato,organic tofu,greek style yogurt,gold standard whey,red kidney and black eye beans,low fat milk are the best for you

Jun 17, 2012 12:29am | report
Tyler95227

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Tyler95227

drink a glass of V8

Jul 25, 2012 9:43am | report
kurtmeekins

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kurtmeekins

Herbalife carries a supplement called Garden 7 that may be just what you need.

Oct 29, 2012 6:11am | report
dshah202

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dshah202

I'm confused, the plan above, r we suppose to eat all of that for the specific time or choose one. Also, I'm a vegetarian, so any substitution suggestions for meats (I do eat eggs though)?? Thanks

Dec 17, 2012 1:45pm | report
Cdbeast73

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Cdbeast73

I ordered the hardcore transformation stack not the advanced. Just wondering when i should take all of these supplements every day. Also should I take these on my days of rest?

Feb 20, 2013 12:43pm | report
Joemart101

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Joemart101

Get quinoa. It has all the amino acides like meet. It is called supper food by nutrisionists

Mar 30, 2013 6:52am | report
Xathlete

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Xathlete

gota have veggeis

Jun 3, 2013 7:25pm | report
rjohnstone

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rjohnstone

Try Progressives 'Vegegreens'- its a blend of 60 land and sea vegetables. i drink a shake every morning, its great to get your veggies down fast.

Jun 24, 2013 8:15pm | report
persiankite

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persiankite

go for moringa oleifera (drumstick plant)
it has 7 times vitamin c of oranges
4 times vitamin A of carrots
4 times the calcium of milk
3 times the potassium of bananas
2 times the protein yogurt
3 times more iron than spinach
as much protein as in eggs

Jul 6, 2013 1:09am | report
persiankite

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persiankite

you can eat quinoa, oats, beans, chia seed, cranberry, subja ssed (basil seed), kalonjee seed, u can have these as sprouts.

Jul 6, 2013 1:12am | report
djgengar

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djgengar

now i know it may vary for person to person but what about portion size like how many egg whites or how much chicken do i eat. im not sure how much im supposed to eat at a meal, and im not a big fan of fish. i guess i could force my self to eat it but is there a good substitute for the Tilapia that isnt fish

Aug 3, 2013 11:30pm | report
latamir

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latamir

1)Kris states several times in the video series that you can eat all the Veggies you want just no fruit. Broccoli is his main choice because of the fiber.
2) if you are vegan but can eat eggs... eggs are a cheap and high protein source just remember to remove the yoke. I know some vegans that still eat fish so tuna in water and tilapia are good too.
3) Kris says in the videos he and his wife eats 24 eggs for breakfast so that is 12 egg white. I plan on cutting that down a bit because for me thats a lot of food when added with the oats, which he says he eats a cup of but I will cut that down too. Also he say meat he eats about a fist size which for me is right at 7.5 oz. or 200 g..

Aug 10, 2013 11:04am | report
Laurence78

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Laurence78

Broccoli not enough?? :)

Nov 23, 2013 1:54pm | report
nicks37

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nicks37

Try adding edamame, Cottage cheese, Tofu, Greek Yogurt and seeds in your diet. You will get enough protein from all these without much fat or carbs..

Jan 2, 2014 3:05pm | report
nicks37

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nicks37

Try adding edamame, Cottage cheese, Tofu, Greek Yogurt and seeds in your diet. You will get enough protein from all these without much fat or carbs..

Jan 2, 2014 3:05pm | report
zipsfan

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zipsfan

do you eat the same thing everyday for 84 days?? are there any ways to substitute on various days?

Dec 23, 2011 7:36am | report
 
xJusTicex

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xJusTicex

yes,i am exactly wondering this

Dec 26, 2011 3:49pm | report
benze310

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benze310

pretty much guys/ladies.. you can mix which carb goes where or what times your eating something. i wouldn't mix my veggies too much (like the frozen stir fry bags).. because on the weekends id make like a stir fry with cayenne pepper and it made me feel like i was cheating on the weekends.. so it gives you something to look forward to! The diet is simple, stick to it, don't stray off because if you do and you cheat, you will find an excuse to cheat again.

Dec 26, 2011 6:20pm | report
NorthDragon

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NorthDragon

I do eat the same thing every day for the last 3-4 weeks. It makes meal prep much easier and faster! I prep all my weekly meal on Saturday or Sunday. I don't get bored anyway, and I don't care with my coworkers who see me eating the same thing every day: the only one who had weird comment was eating junk, while the others simply wished they had the will power to transform their body and life...

Jan 7, 2012 8:45am | report
Tr3mor

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Tr3mor

I started not to long ago, I dont mind the blend food so much, i add spices here and there and also frank's red hot sauce to add some spiciness to it.
But I am having a hard time with sweat potatoes. I got sick this week and one night i was eatign them and gave me a pretty bad stomach ache. I slept it off and the next day ate them again but it just revolted me. So ill try and avoid them for a while.
My question Do I need them in my diet or can i do withouth?

Jan 13, 2012 5:33am | report
Gettin_Shredded

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Gettin_Shredded

You can sub out the sweet potatoe with any other complex carb that is slow digesting. Brown rice or whole wheat pasta are good options.

Jan 13, 2012 9:04am | report
Kaged Muscle

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Kaged Muscle

You can mix and swap any of the carbs as with the protein sources if you need to. I just eat for fuel and not for taste when transforming. If you want to add flavor, try the condiments available from Walden Farms (cal free) in moderation

Jan 25, 2012 6:28am | report
Showing 1 - 25 of 2331 Comments

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