This is basically it:
Breakfast – I’d find it virtually impossible to fulfill my ambitious daily polyphenolic goals without incorporating at least one or two shakes, aka “smoothies” (Gawd I hate that term).
Following is a typical morning shake. It incorporates 6 out of 7 of the polyphenol categories I listed above (all that’s missing is a representative of the spice family).
• 8 ounces oat milk (give or take)
• 1 scoop Superfood
• 1 small handful of chopped walnuts
• 1 tablespoon flaxseed
• 2 tablespoons white beans (yeah, you read that right. Their taste is bland, though)
• 1 handful of mixed berries
• 2 tablespoons pumpkin (also bland)
• 1 tablespoon olive oil
And two essential but non-polyphenolic ingredients:
1-2 scoops of Metabolic Drive Protein Powder [Metabolic Drive® Award Winning Gourmet Protein – T Nation Biotest]
5 grams of creatine [https://biotest.t-nation.com/products/creatine?selling_plan=688766943416].
In addition to that, I also mix up 1 tablespoon of cacao (a more “raw” and unprocessed form of cocoa) into my coffee (in addition to providing polyphenols, it enhances coffee’s nootropic effects).
Post-Workout Meal – I work out at 9 AM and I eat a small microwaved “brunch” afterwards consisting of the following:
• 1 handful of raw, shredded spinach
• ½ can of black or white beans (alternately, a cup of pre-cooked quinoa)
• 1 can skipjack tuna (lower mercury than other types)
• 1 tablespoon olive oil
• Several shakes of Bragg Organic Sprinkle (24 herbs and spices)
• 1 teaspoon of hot sauce (usually my home-made Szechuan sauce)
Again, I’ve managed to round up quite a few polyphenolic groups, especially with the help of Bragg Organic Sprinkle [Bragg Organic Sprinkle].
Mid-Day Meal – This meal’s not as ambitious:
• 8 ounces oat milk
• 1 banana
• 1-2 scoops Metabolic Drive Protein Powder
And occasionally, a few spinach leaves (they don’t affect the taste).
Dinner – This meal is essentially just a hodgepodge of up to 10 different fruits and vegetables that I prepare in a Black and Decker vegetable steamer. Here are the everyday players, but I may add whatever else is lying around in the crisper:
• Sweet potato
• Purple sweet potato
• Cabbage
• Broccoli
• Peas
• Mixed leaves (spinach, kale, chard)
• Broccoflower (hybrid between broccoli and cauliflower)
• Mushrooms
After it’s steamed to my liking, I top if off with olive oil, Bragg Seasoning, and again, some type of hot sauce and serve with a great-white shark-sized hunk of meat or fish.
In addition to all this, I also incorporate polyphenol supplements like Micellar Curcumin [Micellar Curcumin - 95x Greater Absorption Vs. Piperine Formulas – T Nation Biotest], I-Well [I-Well – T Nation Biotest], P-Well [P-Well – T Nation Biotest], and Rez-V [Rez-V – T Nation Biotest] (resveratrol), each taken separately with one of my meals.
That’s it. That’s my polyphenolic day, not for the faint of heart. I didn’t bother to include the other supplements I use because none of them are or include polyphenols. Neither did I list the various food variations I use to ensure nutritional balance. It’s just a template.