Marc Megna Fitness 360: Nutrition

Marc Megna didn't just wake up an NFL linebacker. He trained and ate for his goals as a teenager. Follow his nutrition plan to achieve your dreams.

Marc Megna Fitness 360: Nutrition
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Marc Megna eats a clean diet of whole foods to fuel his activity levels and lean, mean physique. His diet is a fantastic template for any budding athlete or muscle-builder. Even so, Megna advises that you research what works best for your body and adjust accordingly. Whether you have a gluten allergy or can't eat egg whites, it's important to develop a plan that suits you. Megna's plan is a perfect place to start.

Marc Megna Fit 360
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Marc's Nutrition Philosophy

Marc eats six whole-food meals per day. The meals consist of animal proteins like chicken, white fish, salmon, turkey, lean red meat, and bison, plus plant sources like kale, arugula, broccoli, and spinach. He eats complex carbs like steel-cut oats, sweet potatoes, quinoa, buckwheat, barley, and millet. His healthy fats come from hemp seed, flaxseed, and fish oil.

"High-quality foods give me energy for the day, for the workout, for recovery," Megna says. His nutrition plan is further supported by a bevy of vitamins, minerals, probiotics, and digestive enzymes.

Artificial ingredients don't produce real results, so Megna avoids them. "My body is going to be under constant stress when challenged to break down harsh, toxic, or chemically driven foods," Megna says. "[Processed food] could raise cortisol, could raise inflammation, and slow recovery from tough workouts."

The food you eat and the training you do will put you in a position to succeed, so don't compromise. According to Megna, if a tightly wound diet is too stressful for you then don't lunge into it all at once. Make small, incremental improvements. Start by eating something green in each meal. Drink more and more water. Eat less at night. Limit sugary foods. You get the idea. Build on these steps and your diet will improve.

Marc's Nutritional Regimen

Meal 1: 6 a.m.

egg-whites 8

whole eggs 1

collards 1/2 steamed

oats 1/4 cup

grapefruit 1 medium


tea 1cup


meal 2: Post-workout shake

coconut water 1/2 cup

apple 1

honey 1/2 tsp

blueberries 1/2 cup

salsa 2 tbps


bcaas 1 serving

Meal 3: 11 a.m.

steak 6 oz

oats 3/4 cup

sprout salad 2 cups

apple cider vinegar 1 tbsp

olive oil 1/2 tbsp

tea 1 cup


meal 4: 3 p.m.

salmon 4 oz

squash 2

sprout salad 2 cups

apple cider vinegar 1 tbsp

tea 1 cup


meal 5: 6 p.m.

turkey breast 4 oz

brown rice 1 cup

coconut oil 1/2 tbsp


meal 6: bedtime shake 9 p.m.

Marc Megna Fitness 360