Fitness 360: Nutrition Program—Shannon Clark, Body Of Work

For Shannon Clark, healthy eating is all about balance. Get her full meal plan here!

If there's one thing that I discovered as I exercised my way through the years, it's that nutrition is one of the most important elements of physical success.

I used to think I could use hours of exercise to offset dietary mistakes, but I came to realize what a mistake that was. I fell into the trap because it allowed me to eat more each day, which I certainly enjoyed.

But all this exercise took its toll. I realized it was time to become slightly more strict with my diet so I could maintain a leaner physique without so much weekly exercise. Going through this process helped me come to realize that 90 percent of how you look is related to your diet. When your diet is properly set up, you don't need that much exercise at all.

Nutritionally speaking, I found I feel and function best on a higher-protein, moderate-carb, lower-fat nutrition plan. Occasionally, I try to make room for any food I'm craving, but generally I stick to the same 10 foods I love and enjoy. I don't usually have any issues sticking with my diet, because I really enjoy the foods I eat.

Over the years, I learned that small details—like exact meal timing or eating oatmeal instead of brown rice—has little bearing on my results. My typical daily diet looks something like this:

Shannon's Nutritional Regimen

Meal 1: 9 a.m.

Oatmeal (raw)1/4 cup


Unsweetened Applesauce 2 tbsp


Egg Whites 1 cup


Salsa 1-2 tbsp


Nutrition Facts
Calories 245
Fat2 g
Carbs24 g
Protein33 g

Meal 2: Noon

Oatmeal (raw)1/4 cup


Unsweetened Applesauce 2 tbsp


Egg Whites 1 cup


Vegetables (diced)


Nutrition Facts
Calories 265
Fat2 g
Carbs29 g
Protein33 g

Meal 3: 3 p.m.

Apple 1


Whey Protein Powder 1 scoop


Natural Peanut Butter 1/2 tbsp


Nutrition Facts
Calories 240
Fat4 g
Carbs24 g
Protein27 g

Meal 4: 6 p.m.

Grilled Chicken Breast 3 oz


Broccoli 1 cup


Carrots 1/2 cup


Oatmeal 1/4 cup


Unsweetened Applesauce 2 tbsp


Nutrition Facts
Calories 260
Fat4 g
Carbs27 g
Protein29 g

Meal 5: 9 p.m.

Tuna 1 can


Spinach 1 cup


Italian Dressing 1 tbsp


Banana 1


Nutrition Facts
Calories 330
Fat10 g
Carbs28 g
Protein32 g

Meal 6: 11 p.m.

Egg Whites 1 cup


Casein Protein Powder 1/2 scoop


Natural Peanut Butter 1 tbsp


Nutrition Facts
Calories 260
Fat5 g
Carbs6 g
Protein48 g

Macronutrient Daily Totals
Calories 1,600
Fat27 g
Carbs138 g
Protein202 g

Shannon Clark Fitness 360