Freebie

Nourish Bowl

How to Build a Nourish Bowl

This visual guide shows how to create a healthy, balanced meal in five easy steps. It focuses on maximizing your daily nutrient intake using fresh ingredients.

  • Use 5 parts: Veggies, Protein, Fat, Carbs, and Sauce.
  • Keep protein portions to 30g (palm-sized).
  • Make simple homemade sauces in a jar.

Whole Food

Whole Food Plan

This guide explains how to transition to a nutrient-dense, properly prepared diet. It encourages focusing on the nutrient content of real, natural foods rather than counting calories.

  • Include at least 5 different food colors per meal.
  • Clear processed foods out of your pantry.
  • Choose natural, minimally processed whole foods.