Russell Wilson's diet plan, with tips from expert nutritionist Philip Goglia

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Russell Wilson's Daily Meal Plan
Pre-breakfast: Tablespoon of almond butter and a tablespoon of jam

Breakfast: Two cups of cooked oatmeal, six whole eggs, fruit, chicken breast

Snack 1: Fruit and 12 almonds

Lunch: Eight ounces of protein with a yam or a cup of rice or a potato and a vegetable

Second lunch: Eight ounces of protein with a yam or a cup of rice or a potato and a vegetable

Snack 2: Fruit and 12 almonds

Snack 3: Fruit, 12 almonds and whey protein

Dinner: Fish or steak and vegetables or salad

Snack 4: Fruit and a tablespoon of molasses or shredded wheat, applesauce, almond butter and jam

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Goglia said when Wilson visited him in March, Wilson was consuming about 2,700 calories a day. Goglia bumped that number up to 4,800 when planning Wilson's meals. In other words, he wanted Wilson to eat more even as he was trying to cut weight.

"When you think metabolism, everybody will think fast or slow," Goglia said. "And it's not. Metabolism is ultimately hot or cold. The definition of a calorie is a heat-energy unit. So if calories are heat and metabolism is a function of heat, and if fat is a lipid and only converts to energy in a hot environment, it just makes sense that you have to eat a certain amount of calories to generate enough heat to burn fat. And that's counter-intuitive to every civilian out there.

"Every fat guy will say, 'Food makes you fat. I eat one can of tuna and an apple a day.' And that's why they're fat. Not enough caloric heat. Especially in athletes. Athletic temperatures are huge metabolically. They have a big metabolic load. The more muscle you have, the more food you need. That's the baseline concept."

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"One of the important things with Russell and the elite athletes is that none of the foods he consumes are inflammatory foods, which means no yeast, no mold, no dairy, no gluten," Goglia said. "Dairy's like eating moderately hard phlegm. It adversely affects oxygen. No dairy, no breads -- muffins, bagels -- nothing that is yeast, mold and gluten-bound. So starches are always one-ingredient guys like potatoes or rice or yams or oatmeal. If it's got more than one ingredient in it, he couldn't eat it."

"A fatty fish like salmon, sea bass, black cod, arctic char," Goglia said. "They actually increase your body's ability to promote deep REM sleep, reduce inflammation, release more growth hormone. So it's a very efficient protein to consume in the evening. And if not fatty fish, then steak. But a lean steak like a filet or flank or hanger steak. The high iron count in these red meats will also increase hematocrit and promote deep REM sleep."

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