SIMPLE Meal Building

No matter what availability is like in your area, you should be able to find at least 2-3 options from each of the below categories (aka this is your grocery list!)

Note: Don't stress about organic, free-range, etc...just get what is available!

????PROTEIN (1 serving = palm size)????

  • Chicken breast
  • Chicken thighs
  • Ground turkey
  • Ground beef
  • Sirloin
  • Salmon
  • Cod
  • Shrimp
  • Scallops
  • Pork loin
  • Pork chops
  • Cottage cheese
  • Egg whites (egg yolk will count for fat in below section!)
  • Greek yogurt
  • Whey protein

????VEGGIES & FRUIT (1 serving = AMRAP lol jk 1-2 cups)????

  • Zucchini
  • Spinach
  • Broccoli
  • Bok Choy
  • Cabbage
  • Carrots
  • Tomatoes
  • Sprouts
  • Oranges
  • Apples
  • Berries
  • Grapes
  • Bananas

????STARCHY CARBS (1 serving = handful or apx. 3/4 cup)????

  • Sweet potato
  • White potato
  • Yellow potato
  • Brown rice
  • Jasmine rice
  • Quinoa
  • Rice or whole grain pasta
  • Whole grain or gluten-free bread
  • Cereal
  • Tortilla or bean chips (nom)

????FAT (1 serving = 1 TBSP or small handful)????

  • Avocado
  • Egg yolk
  • Extra virgin olive oil (for dressings)
  • Butter or coconut oil (for cooking)
  • Pumpkin seeds
  • Brazil nuts
  • Walnuts
  • Flax or chia seeds


Things like Zevia (bae), oat milk, double chocolate chip cookies, nameeeean

If you can nail 3 meals/day with a serving from each of those categories for TWO WEEKS, then you're ready to take on a more flashy nutrition tool like macro targets - that is, unless you're already seeing your body respond and never need anything more complicated.????????????????



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