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Our CEO’s Exact Diet. How He Stays Photoshoot Ready Year Round


Our CEO’s Exact Diet. How He Stays Photoshoot Ready Year Round

I have to start this message by apologizing to you…

I’ve been working at Nutrition Solutions for over 6 years and not a day goes by that I don’t get asked when speaking with a new client what our CEO Chris Cavallini’s diet looks like. So I definitely should have made the time to document this information to share with all of you guys long before now….

Recently I sat down with Chris and took very detailed notes on his personal diet along with some useful guidelines he follows to stay incredibly lean year round. One of our core values at Nutrition Solutions is Lead by Example, and nobody takes that to heart more so than the boss…

I pulled up Chris’ profile in our system and saw that each week he receives our 7-day shred meal plan with breakfast, with 2 variety packs of Clean Cheatz protein donuts added. So basically each meal has about 30 grams protein, 30-35 grams carbs, 7 grams fat and 350-400 calories.

Keep reading as I have a $25 gift card that I would love to give you so you can try his actual meal plan, or one like it…more on this in a second…

Chris eats 4 meals daily along with a protein shake, which is Phormula-1 by 1stPhorm…

Here is the breakdown of what a typical days nutrition looks like for Chris…



1 scoop protein with unsweetened vanilla almond milk & either a Nutrition Solutions protein bar or NS protein pancakes. 1 cup of blueberries or chopped strawberries.

Meal 2:

Any NS shred meal, 1 tablespoon almond butter or natural peanut butter.

Meal 3:

NS shred meal

Meal 4:

NS shred meal & 1 rice cake with sugar-free jelly & 1 tablespoon almond butter or natural peanut butter for “dessert.”

Post workout nutrition (immediately after training is completed, eat next meal 45 min later)

NS Clean Cheatz Protein Donut & protein shake.

( LemonBerry is Chris’ favorite flavored Pronut)


2-3 days a week when Chris trains harder than normal or is more active than normal and just gets super hungry between meals, he will have 1 red apple and 1 rice cake with 1 tablespoon almond butter added. This helps prevent overeating later in the day and isn’t a daily ritual, but as needed.

When Eating Out

If Chris has a business dinner or is dining out with friends, he has 2 different options that he not only enjoys but is consistently in line with his normal diet…

  1. 6oz filet mignon with asparagus or Brussels sprouts
  2. 2 spicy yellowtail rolls with extra yellowtail on top.

Cheat Meals

For the record, l got a sideways look when I asked him about this. Lol. Chris admits to having a cheat meal on average once a month but insists that it’s never because he feels he needs it and under no circumstances does a cheat meal turn into a cheat day, weekend or worse…

His exact words were, “I’m eating different stuff every week and have pizza and burgers in my meal prep some weeks. And I eat a “donut” and protein pancakes basically every day, so I stay ahead of those cravings that creep up on us when we try and restrict ourselves from the foods we enjoy or try to eat the same things every day. But…if I’m gonna cheat, like everything I do, I go hard and am fully committed. My go-to is usually a couple of big slices of carrot cake or a pint of Ben & Jerry’s ice cream.”


Chris’ Diet Guidelines

All are numbered number 1 to convey the equal importance of each

1.Always have your food prepared in advance.

1.Minimum 1 gallon of water daily

1. Eat every 3.5-4 hours. NO EXCEPTIONS

1.Eat within 45 minutes of waking up OR if doing fasted cardio, within 30 minutes of finishing cardio.

1.Eat final meal of the day 60-90 min before bedtime to allow for proper digestion.

1. STAY DISCIPLINED!Anytime one starts a new diet there is an adjustment period where you may be a little hungry. The body will soon adjust. When it seems ‘hard’ just recall that a human being once went a record-setting 382 days without food, lost 276 pounds and remained in perfect health! (Google it) So surely you can make it a few hours until your next scheduled meal to eat. 😉


Obviously, your goals might be different than his or you just may happen to be a 135-pound female looking to just tone up, so I’m not suggesting you follow his meal plan to the tee. But there is a lot of value in taking note of this routine, paying extra close attention to the guidelines he adheres to.

As we speak, our team of Sports Scientists and NASM certified weight loss specialists are working on some new, upgraded templated meal plan guides engineered for specific goals, complete with recommendations for detailed eating times, pre and post workout nutrition and much more! These will be customized for Nutrition Solutions meal plans and will have your standard eat every 3.5 – 4 hour plans to guides designed for more advanced dieting techniques like intermittent fasting! (With NS meals) Some of our team are actually experimenting personally with intermittent fasting to figure out the ideal way to take advantage of the benefits offered while using Nutrition Solutions meal programs.

This is another resource to simplify things for our clients to help them reach their goals and another opportunity for us to bring value to you. These complementary tools that carry a value of $750.00, will be ready and sent out to all of our active clients in 4-5 weeks max.

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