Table 1.

Example meals

	Day	Description
Type8 (HLLL)	Day 3	Glucose drink (40 g of glucose + water)
	Day 6	Banana (1 banana, peeled)
	Day 11	White rice (1/2 cup, cooked) Black pepper (optional)
Type5 (HHLL)	Day 2	Orange (1 orange, peeled) Banana (1 banana, peeled)
	Day 5	Apple (2 apples)
	Day 7	Oatmeal (1 pkg, warm or cold) Blueberries (1/2 cup) Apple (1 apple) Orange (1 orange, peeled)
Type11 (HHHL)	Day 3	White rice (2/3 cup, cooked) Black beans (3/4 cup, warm or cold) Garlic (1 clove) Chicken sausage (4 links, cooked)
	Day 10	White rice (1/2 cup, cooked) Chickpeas (1 + 1/2 cups, raw or steamed)
	Day 12	Oatmeal (1 pkg, warm or cold) Sprouted grain bread (3 slices) Egg (1 egg, poached or hard boiled) Orange (1 orange, peeled)
Type4 (HHHH)	Day 4	Chickpeas (1 + 1/4 cups, raw or steamed) Chicken sausage (4 links, cooked) Apple (1 apple) Tortilla strips (5 strips)
	Day 7	White rice (3/4 cup, cooked) Turkey (1/4 cup, measure before cooking) Black beans (1/2 cup, warm or cold) Sunflower seeds (1/4 cup)
	Day 10	Apple (1 apple) Black beans (1/3 cup, warm or cold) Potato (1 potato, baked—no skin) Beef (1/2 cup, measure before cooking)

In this omnivore diet, example meals are shown for several of the provided macronutrient groups (carbs–fiber–protein–fat)