Which Menu Plan is Right for You?

This questionnaire is designed to help you determine the optimal macro nutrient ratio (fats: proteins: carbohydrates) to begin the process of fine-tuning your body's feedback mechanisms.

When answering the questions, circle the answer that best describes the way you feel, not the way you think you should eat! If none of the answers suit you with regard to a particular question, simply don't answer that question. If the answer A suits you some of the time (in the morning, but not the evening for example), and answer B suits you other times, you may circle both provided that the answers refer to how you may feel on any given day, not within a period of over 24 hours.

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Goals: *

I sleep best: When I eat a snack high in protein and fat 1-2 hours before going to sleep
When I eat a snack higher in carbohydrates 3-4 hours before going to sleep

I sleep best if: My dinner is composed of mainly meat with some vegetables or other carbohydrates
My dinner is composed of mainly vegetables or other carbohydrates and a comparatively small serving of meat

I sleep best and wake up feeling rested: If I don’t eat sweet deserts like cakes, candy or cookies. If I eat a rich desert that is not overly sweet, such as high-quality full-fat ice cream, I tend to sleep okay
If I occasionally eat a sweet desert before I go to bed

After vigorous exercise, I feel best when I consume: Foods or drinks with higher protein and/or fat content, such as a high protein shake.
Foods or drinks higher in carbohydrates (sweeter), such as energy drinks

I do best maintain mental clarity and a sense of well-being for up to 4 hours after a meal when I eat: A meat-based meal containing heavier meats such as chicken legs, roast beef and salmon, with a smaller portion of carbohydrates
A carbohydrate-based meal containing vegetables, bread or rice and a small portion of lighter meat such as chicken breast or white fish

If I am tired and consume sugar or sweet foods such as donuts, candy or sweetened drinks without significant amounts of fat or protein: I get a rush of energy, but then I am likely to crash and feel sluggish
I feel better and my energy levels are restored until my next meal

Which statement best describes your disposition toward food in general: I love food and live to eat!
I do not fuss over food and I eat to live

I often: Add salt to my foods
Find that foods are too salty for my liking

Instinctually, I prefer to eat: Dark meat, such as the chicken or turkey legs and thighs over the white breast meat
Light meat such as the chicken or turkey breast over the dark leg and thigh meat
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Which list of fish most appeals to you? Anchovy, caviar, herring, mussels, sardines, abalone, clams, crab, crayfish, lobster, mackerel, octopus, oyster, salmon, scallops, shrimp, snail, squid, tuna (dark meat)
White fish, catfish, cod, flounder, haddock, perch, scrod, sole, trout, tuna (white), and turbot

When eating dairy products, I feel best after eating: Richer, full fat yogurts and cheeses or desserts
Lighter, low fat yogurts and cheeses or desserts

With regard to snacking: I tend to do better when I snack between meals or eat smaller meals throughout the day
I tend to last between meals without snacking

Which describes the way you instinctually prefer to start your day in order to feel your best and to have the most energy? A large breakfast that includes protein and fat, such as eggs with sausage or bacon
A light breakfast such as cereal, fruit, yogurt, breads and possibly some eggs

Which characteristics best describe you? In general, I digest food well, have an appetite for proteins, feel good when eating fats or fatty foods, I am more muscular or inclined to gain muscle or strength easily
I am more lithe of build, prefer light meats and lower fat foods, I am more inclined toward endurance athletics

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Thank you for taking your health seriously!

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