This guide equips you with the knowledge of the types of food you will prioritize and how to organize them into healthy meals.
You’re food comes from 3 categories (Plants, Protein, and Carbohydrates) and the majority of your meals will have a component of these 3 categories.
We want you to focus on eating mainly whole foods; foods that are closest to how nature intended.
The bulk of your meals should be filled with plants (vegetables and fruits), a source of protein, a small serving of carbohydrates. Refer to the Shopping Guide for healthy food options for the 3 food categories.
Here’s a visual of how you can divide your plate to ensure you are getting the proper portions:
Here are the 5 food rules for this program:
Eat whole foods (closest to how nature intended): focus on a variety of foods like vegetables, fruits, unprocessed meats, and whole grains.
Prioritize protein: make sure you have a source of protein with every meal. Check out Packing Protein for help.
Vegetables/Fruit with everything: add plants to everything you eat.
Avoid highly processed foods: stay away from packaged foods with more than 10 ingredients.
Eliminate seed oils: steer clear from canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, peanut, sesamie, and rice bran oils as much as possible.
Pro Tips:
Start small If this way of eating is different for you, pick a small change to start with. For example, prioritize half your plate with vegetables for dinner. When you do that consistently, think about making another change.
Note how food makes you feel Food should taste good, and it also has the opportunity to make you feel good. It can give you energy and fuel your days.
Cook for yourself as much as possible You don’t need much to prepare your food. A few simple tools will get the job done. Experiment with new ingredients and use different herbs and spices to add flavor to your food. You have many resources at your disposal to make this system easy.
Read labels Check out the labels of the food you buy and eat. Know how many ingredients they have (10 or less is ideal), if it has seed oils, and how much sugar or artificial sweeteners are used. Note the serving sizes as labels can be misleading on how many calories you think you are consuming.
You don’t have to be perfect Gradually work your way to eating like this. Eating this way 80% of the time alows you the wiggle room to enjoy the foods you’ve always liked and still transform yourself.
