The Bauwave Nutrition Plan

At Bauwave, we feel that the word “Diet” is used far too often and is more associated with fad ideas rather than nutrition plans based on firmly established principles. A ‘detox diet’ is really an eating plan with a lack of toxins included in the food items, not a huge restriction of calories or food groups. It’s this type of eating plan that we recommend. Using our 18 years of experience with nutrition, fitness, and health, we have broken down the ideal diet for the Bauwave athlete:

An optimal nutrition plan for men and women is comprised of 60% vegetables, 30% protein and 10% fat either mono unsaturated or saturated. In our experience, following these guidelines has allowed our clients to safely lower their body fat percentage and sustainably maintain their physique over the long term. This is really allot of food where as the vast majority of diet plans focus on calorie restriction we focus on quality food with feeding the body what it needs.

This is what the calorie distribution should look like on your plate.

bauwave diet plan



Here is what a typical day would look like you wished to weigh your food. The weights are cooked weights unless specified.


  • 1/3 cup of uncooked oats, quinoa, or buckwheat.
  • 6oz of fresh fruit.

Lunch & Dinner

  • 6oz of Salad (ex. 2oz leafy greens, scallions, sprouted peas, sunflower seeds, chopped peppers, cherry tomatoes, cucumber dressed with 1tbsp of olive oil and juice of ½ lemon).
  • 4-6oz of lean protein such as fish or chicken.
  • 6oz of Vegetables, Steamed, broiled, fried, roasted. No more than 2 vegetables. As long as they grow above the ground.

*Salt and pepper can be added to taste. Use high quality salt and be mindful of the amount added to foods.

Mid Morning Snack/Mid Afternoon Snack

  • Protein Shake, ½ Banana, ½ cup blueberries, 1 tsp Macca, 1tbs Omega Oil, 1 tsp cinnamon.
  • 1 scoop of super greens shake, 4oz fruit juice, 4 oz water.

*In general, choose the super greens shake over the protein, especially when weight loss is favored. The protein is better as a snack following a quality workout.

                                                                                    The Bauwave Plan vs. A Traditional Diet

At Bauwave, we do not recommend traditional restrictive diets to the average person. We feel that restrictive diets are only useful in situations where they are medically necessary to treat and prevent specific symptoms. For the generalized weight loss goals of most men and women, the eating plan outlined above is easy to follow, easy to adhere to, and provides long-term results.

What makes focusing on nutrition – like the Bauwave nutrition Plan – different than dieting?

The Bauwave Plan is focused on allowing clients to lose weight in a controlled manner so that the weight is kept off for good. This is different from the goals and promises of various diets such as the Atkins or South Beach Diet for example – both of which offer dramatic short-term results with little possibility of long-term adherence or success. This is the very nature of a fad diet and is at the exact opposite end of the spectrum from the goals and philosophy of the Bawuave Plan.

Furthermore, we place emphasis on balanced nutrition, rather than restriction. Our eating program allows clients to choose from a wide variety of quality vegetables, fruits, high-quality protein sources, and good fats.

Our nutrition program recognizes that there are no quick fixes or gimmicks when it comes to the food we put into our bodies and the effects these foods have on body fat percentage and overall health. The Bauwave Plan is basic, user-friendly and easy to follow and it does not require specialized foods only available at health food stores. All of the ingredients in a nutritionally balanced, healthy meal can be purchased at your local grocery store. Using the ratio of 60% above ground vegetables, 30% high quality protein, and 10% good fats at lunch and dinner as well as eating a breakfast similar to the example in this article, anyone can lose weight, keep it off, and increase overall health in the long-term!

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