When working with client’s on their nutrition, the common reason people have a hard time starting is they don’t know how to shop and / or prepare their meals. I hope these simple steps provide some help..


How to make the right choices:

  1. Eat food that comes from the earth and not factories - Meat, fish, fruit, veggies, root veggies like potatoes, some dairy (if needed), butters (nut butters) - eat nothing with added chemicals or added ingredients that don’t come from mother nature.

  2. Eat 3-4 meals per day that have a good mix of these foods

  3. If still hungry after a meal, eat more veggies

  4. Drink lots of water and avoid sodas, sugary drinks like alcohol, juices and fake drinks that come in fancy cans or bottles.

  5. Enjoy treats on special occasions but not every day.

  6. Eating food like this provides you the proper fuel to exercise, hike, run, swim..etc.


Meal prep:

  1. Go shopping with a plan/list

  2. Stay out of the isles and shop on the perimeter of the grocery store. Avoid temptations and stick to your list.

  3. I recommend planning to buy enough food to prep for 3 days at a time. I find most often after day 3-4 most people don’t want to eat the same food, so they resort to what’s left in the fridge or pantry and fall off.

  4. Unless you know certain recipes and like to experiment, I would stick with cooking things you know 100% that you will eat. The last thing you want is to experiment and you don’t like it. Then you have nothing.

  5. I like to cook things that cook or bake at the same temp so all the food can be cooked at once. Load the grill up with meats or fish - that can all cook at the same time. I stick with veggies and potatoes that all cook at the same temp so I can load the oven and have it done it 30 mins.

  6. Once all your food is cooked, portion it into containers for the week. 1/2 should be your veggies in fruit, 1/3 protein, 1/3 starches.

  7. Get rid of anything in house you shouldn’t eat or is a trigger food/taste. If it’s there you’ll eat it. Example, if nut butters trigger your sugar taste buds then stay away from them.


Give some of these tips and tricks a try.