Meal Planning:

Create a meal plan in My Fitness Pal based on your recommended caloric intake and macros.

It is easiest to make your plan the day before or in the morning and input what you will eat BEFORE you eat it. This allows you to make necessary adjustments to meet your protein requirements and nutritional needs. Pay attention to your FIBER intake and work towards 30 different plants a week. Remember to increase slowly to avoid gastrointestinal distress. Make sure you are getting your protein daily. Start with a protein rich breakfast to keep you satiated longer.

Remember, just making simple changes like removing or minimizing the bigger toxins to the body….ALCOHOL, PROCESSED SUGAR, REFINED OILS, ULTRA-PROCESSED FOODS, AND EXCESS SALT can make a HUGE difference in how you feel!

Other supplementation may be necessary. Here are the brands of supplements I prefer:

Thorne Magnesium Citrate
Thorne Methyl Guard Plus (B vitamins)
Liquid Vitamin D
Liposomal Vitamin C
Zinc Throat Spray
Oregano Nose Spray
Creatine
Protein Powder

Click below for ideas on simple, quick, nutrient dense meal ideas.