JAMES NEWBURY DAY ON THE PLATE🧃
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JAMES NEWBURY DAY ON THE PLATE🧃

James Newbury

Hey Team, James Newbury here.

I’m sharing this not as a strict meal plan but as a simple guide that reflects how I fuel performance, nourish my body at a cellular level, and maintain long term vitality.

The foods listed below are 100 percent plant based, not because I think that’s the only way but because it works for me. If you prefer animal based proteins, feel free to swap them in. This is all about flexibility and finding what fits your lifestyle.

These 9 foods are my go to staples. I believe they’re powerful tools for supporting daily health and long term longevity. Use this as inspiration, not a rigid framework, and always listen to your own body.

🥗 Top Daily Foods for Performance & Longevity

These foods are integrated into your meals for optimal health and performance:

  1. Olive oil – Used in dinner bowls or for cooking.

  2. Mushrooms – Added to soups or stir-fries.

  3. Walnuts – Included in breakfast oats or snacks.

  4. Sauerkraut – Added to your 10am noodle bowl.

  5. Avocado – Key ingredient in night cap mousse.

  6. Sprouts – Included in lunch and dinner meals.

  7. Mixed berries incl. pomegranate – Used in breakfast, 10am, and small meals.

  8. Green tea – Consumed as matcha latte post-workout.

  9. Sweet Potato – Carbs, Fibre, micros

  10. Phyba products – Integrated as detailed below.

    🧃 Daily Nutrition Overview (Target: 3,800 Calories)

Meal Calories Protein (g) Carbs (g) Fats (g)
Breakfast 850 25 110 30
10am Meal 700 25 80 30
Pre-Workout 1 200 0 50 0
Post-Workout 1 350 30 40 5
Small Meal 550 20 60 25
Pre-Workout 2 200 0 50 0
Post-Workout Smoothie 500 40 40 20
Dinner 700 30 60 30
Night Cap 450 20 40 20
Daily Totals 3,800 190 490 140

🕖 Meal-by-Meal with Macros

7:00 AM – Breakfast (≈ 850 kcal)

  • 120g oats

  • Berries, banana, 3 dates

  • Almond butter, walnuts, maple

  • Cortado

  • Water + Blue Bolt + Solarbeam + Super Browns + Flora Fuel
    ≈ 25g protein / 110g carbs / 30g fat

10:00 AM – Meal 2 (≈ 700 kcal)

  • Noodle bowl with tofu, sprouts, sauerkraut, leafy greens

  • Cashews/ Walnuts 

  • Pomegranate + blueberries

  • Olive oil drizzle
    ≈ 25g protein / 80g carbs / 30g fat

Pre-Workout (≈ 200 kcal)

  • 2 dates

  • Race Carbs + Yeet Perfect

  • Creatine 5g + Beta-Alanine 2g
    ≈ 0g protein / 50g carbs / 0g fat

Post-Workout (≈ 350 kcal)

  • Sea salt + Phyba Protein (25–30g protein)

  • Matcha latte

  • 3–4 dates (maybe some maple in the protein)
    ≈ 30g protein / 40g carbs / 5g fat

Small Meal (≈ 550 kcal)

  • Sweet potato bowl with tofu

  • Pomegranate + blueberries + peanut butter
    ≈ 20g protein / 60g carbs / 25g fat

Pre-Workout 2 (≈ 200 kcal)

  • A few dates, maple, banana

  • Creatine 5g + Beta-Alanine 2g
    ≈ 0g protein / 50g carbs / 0g fat

Post-Workout Smoothie (≈ 500 kcal)

  • Phyba Protein

  • Maple, peanut butter, sea salt
    ≈ 40g protein / 40g carbs / 20g fat

Dinner (≈ 700 kcal)

  • Rice noodle bowl or vege soup with tempeh

  • Kale, almonds, sesame, sprouts, olive oil
    ≈ 30g protein / 60g carbs / 30g fat

Night Cap (≈ 450 kcal)

  • Cacao mousse with:

    • Cordyceps, Phyba Protein, cacao, maple

    • 1 avocado, sea salt, almond milk

  • Moonbeam
    ≈ 20g protein / 40g carbs / 20g fat

    🧃 Phyba Supplement Protocol

    Supplement Dosage Timing
    Protein 5 scoops/day (115g protein) Post workouts, smoothie, mousse
    Flora Fuel 1 dose Morning with breakfast
    Super Browns 1 dose First thing in the morning
    Yeet Perfect 1 dose Pre-training with Race Carbs
    Creatine 10g total 5g per workout
    Beta-Alanine 4g total 2g per workout
    Moonbeam 2ml before bed Evening
    Solarbeam 2ml AM First thing in the morning
    Race Carbs + Electrolytes 1 dose Pre-training with Yeet
    Blue Bolt 1 dose First thing in the morning