ADDITIONAL RESOURCES

STANDARD PROGRAM MEAL PLANS & RECIPES

KETO PROGRAM MEAL PLANS & RECIPES

AIP PROGRAM MEAL PLANS & RECIPES

PLANT-BASED MEAL PLANS & RECIPES

DONE-FOR-YOU MEAL SERVICES

While we encourage you to learn how to cook and shop for healthy meals during your program, many people find it convenient to have a few ready-to-go meals that correspond with their program dietary transitions. We have found that these pre-made meal companies offer weekly meal options and individual entrees that typically correspond with most, if not all, of your program dietary transitions and utilize organic produce and properly-fed animal proteins. It is still important for you to read ingredient lists and confirm that any meals you choose work with your dietary transitions. Long-term, these done-for-you meal providers can help you keep your dietary changes intact while providing easy options for meals that typically cost less than what most people spend on lunch each day at work.

HEALTHY SHOPPING

Thrive Market is one of the best places to find healthy, non-perishable grocery items and household goods for your healthy lifestyle. Even better, they can be bought at a discount! Many of the things you may struggle to find in your favorite local grocery store can be found easily on Thrive Market. While there is a membership to join, the savings are incredible! We encourage you to sign up and bookmark this link below so you can easily get to Thrive Market to stock up on the supplies you need!

VIDEOS & EXAMPLES

 

COOKING CLASS #1

Asian Beef & Cabbage

This is one of our favorite dishes! Not only does it incorporate some cooking essentials, like coconut aminos, pink Himalayan sea salt, and coconut oil, but it also provides lots of great flavors with just a few simple ingredients. Double or triple what the recipe calls for if you want to have extra on hand for leftovers, as this recipe can be used for all dietary transitions except the detox.

DOWNLOAD THE RECIPE:

 

COOKING CLASS #2

Chicken, Kale & Squash One-Pot Meal

The simplicity of this dish makes it a quick “go-to” meal whenever you need to make dinner with little prep time. The colorful blend of kale and squash look great in the bowl and taste even better on the palette. This is a great way to get vegetables in your diet and can be used for every dietary transition in the program.

DOWNLOAD THE RECIPE:

 

STARTER PLAN FOR EXERCISE

Demonstrations and Examples

In order to get the best results during your program, we encourage you to implement some basic exercises done in high-intensity intervals. This video gives detailed explanations about how to perform the Starter Plan exercises given at the beginning of your program using inexpensive, at-home equipment, then provides a few examples of what 30-second high-intensity intervals look like.

DOWNLOAD THE GUIDE:

 

FERMENTED FOODS

Beneficial Bacteria in Your Diet

When “probiotic” foods are discussed, most people think of yogurt. However, yogurt is typically filled with sugar, artificial sweeteners, and usually contains unhealthy dairy sources. Fermented foods are a great way to introduce healthy bacteria to the gut through the diet and they taste great, too. If you aren’t familiar with fermented foods, these resources will give you the tools needed to make your own fermented veggies at home and begin enjoying the benefits that come from natural probiotics.

DOWNLOAD INSTRUCTIONS:

 

JUICING

Pulling the Nutrition out of Your Fruits & Veggies

It’s no secret that veggies and certain fruits are essential to your overall health. Juicing extracts the nutrients from your produce so you can consume more of these valuable vitamins and minerals in a short amount of time. In addition, juices are cleansing to the body and aid in our overall health. This video helps you understand where to start with juicing and a simple recipe to begin making your own juice at home.

DOWNLOAD INSTRUCTIONS:

 

SHOPPING TOUR

How to Shop & Eat Healthy at the Grocery Store

Part of changing your lifestyle and nutrition habits involves learning how to find and shop for healthy foods at the grocery store. We take you “on-site” to our local grocery store to show you what to buy, what to avoid, and what essentials you need to keep around for your program and beyond. With these tips and pointers, you can have a successful grocery store trip and come home with the items needed for a nutritious, healthy diet.