7-Day Tryptophan Loading Plan
Protocol Objectives
Poultry
Turkey is famous, but chicken also contains good amounts.
Dairy
Milk and yogurt are excellent sources.
Carb Pairing
Insulin clears competing amino acids, helping Tryptophan cross the blood-brain barrier. Eat carbs with your protein.
Eggs
High quality complete protein.
Day 1 Turkey
Breakfast
Turkey Bacon
Meat.
Lunch
Turkey Sandwich
Bread helps absorption.
Dinner
Roast Turkey & Potato
Carb pairing.
Day 2 Dairy
Breakfast
Yogurt & Granola
Carb/Pro.
Lunch
Cheese Sandwich
Dairy.
Dinner
Mac & Cheese
Comfort.
Day 3 Eggs
Breakfast
French Toast
Egg bread.
Lunch
Egg Salad
Mayo.
Dinner
Fried Rice with Egg
Carb carrier.
Day 4 Oats
Breakfast
Oatmeal
Grain source.
Lunch
Grain Bowl
Rice.
Dinner
Fish & Rice
Combo.
Day 5 Seeds
Breakfast
Pumpkin Seed Toast
Seeds.
Lunch
Sunflower Salad
Seeds.
Dinner
Tahini Pasta
Sesame.
Day 6 Night Snack
Breakfast
Smoothie
Base.
Lunch
Chicken
Pro.
Dinner
Warm Milk & Honey
Sleep aid.
Day 7 Maintenance
Breakfast
Eggs
Base.
Lunch
Salmon
Fish.
Dinner
Pasta
Carb.
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Competition
BCAAs compete with Tryptophan. Don't take BCAA supplements if trying to boost Serotonin.
Scientific References:
1. Wurtman, R. J., et al. (2003). 'Effects of normal meals rich in carbohydrates or protein on plasma tryptophan and tyrosine ratios.' AJCN.
1. Wurtman, R. J., et al. (2003). 'Effects of normal meals rich in carbohydrates or protein on plasma tryptophan and tyrosine ratios.' AJCN.