Low-carb meal plan for police officers

• High-Energy Carbohydrates: Opt for sources like whole grains, fruits, and legumes to sustain energy levels during matches and practice sessions.
• Lean Proteins: Include options such as chicken, tofu, and Greek yogurt to support muscle recovery and repair.
• Fruits and Vegetables: Choose hydrating options like watermelon, oranges, cucumbers, and leafy greens to replenish electrolytes lost through sweat.
• Healthy Fats: Incorporate foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseeds to reduce inflammation and support joint health.
• Hydration Helpers: Drink water regularly and snack on water-rich foods like grapes, strawberries, and celery to stay hydrated on the court.

• Highly Processed Snacks: Avoid chips, cookies, and sugary cereals, as they provide empty calories and can lead to energy crashes.
• Excessive Fried Foods: Limit fried snacks, fast food, and processed meats, as they can cause inflammation and hinder recovery.
• Heavy, Spicy Foods Before Matches: Steer clear of heavy or spicy meals immediately before matches, as they may lead to discomfort and sluggishness on the court.
• Alcohol and Sugary Drinks: Minimize alcohol consumption, as it can impair coordination and hydration, and avoid sugary sodas that provide little nutritional value.
• High-Fiber Foods Before Matches: While fiber is important, avoid high-fiber foods like beans and cruciferous vegetables immediately before matches to prevent gastrointestinal discomfort.

To maintain focus and endurance on duty with a low-carb diet, try these supportive swaps:

• For a lean protein, venison can replace ground turkey in your meals.
• To increase healthy fats, Brazil nuts can replace walnuts in your snack options.
• For added fiber, eggplant slices can replace zucchini in your side dishes.
• To enhance flavor and nutrients, roasted garlic can replace raw garlic in your meals.
• For a nutrient-dense carb alternative, cauliflower rice can replace quinoa in your main dishes.