Holistic Foods + Grocery List

Get this plant-based nutrition where you’ll make changes one small – but powerful – habit at a time. I make sure that your nutrition supports your fitness and physique goals, including pre-and post-workout nutrition and any food-related lifestyle habits you need to work on. I don’t give my clients prescribed meal plans for the simple reason that they don’t work. A diet plan is not empowering; it takes you away from your own decision-making process – which you need for long-term success. Not to mention, fitness coaches are not within their scope of practice to provide meal plans, even though many do so anyway! Only registered dieticians are legally qualified to create specific meal plans for their clients. Instead of restrictive meal plans, I empower you to take charge of your own nutrition in a way that works for you – and get kick-ass results in the process. Here is my recommended nutrition plan for you. 

Nutrition coaching

I use MyFitnessPal or Loseit App (with which most people are already familiar) for nutrition tracking. My clients log their food and I can automatically see their entries without them having to send me anything. Keeps things nice ‘n’ simple.

During the week I keep tabs on each client’s daily food logs. Every Sunday, clients send me screenshots of their macro and calorie averages for the week.

Food logging in an app isn’t for everyone. A few of my clients (like those with histories of disordered eating patterns, for example) choose to track their meals in other ways, like sending me photos of everything they eat.

THE HOLISTIC MEAL PLAN

Benefits of a Holistic Menu Plan

Benefits of following a holistic menu plan include not just the obvious increase in immunity function but by eliminating processed food and putting an emphasis on natural foods, it’s likely you’ll experience weight loss or have an easier managing your current weight. You should also see increased energy, a better mood, get more sleep, have consistent blood sugar levels, and/or a decrease in your cholesterol and/or blood pressure levels.

What is included in a Holistic Menu?

  • Lots of water and herbal tea
  • Organic foods
  • Whole grains
  • Locally grown veggies
  • Healthy fats and essential fatty acids
  • Lean and organic proteins
  • Minimally processed or raw ingredients
  • Variety of nutrient-rich foods

What is NOT included in a Holistic Menu?

  • Refined sugar
  • Artificial sweeteners
  • Added salt
  • Coffee
  • Soda/Coke
  • Trans fats
  • Microwavable foods
  • Artificial flavors, colors, preservatives
  • Genetically modified (GMO) foods

The beauty of the Holistic menu is that it’s not in any way restrictive, as long as it’s as close to its original state as possible you can eat it. Meat, gluten, carbs, fruit, dairy – all of it. This makes it one of the more appealing menu plans to adopt for lifelong healthy eating for those of us who do not like to forge entire food groups for the long haul.

FOOD QUALITY IS KEY.

  • Fruits and veggies should be organic, when possible.
  • Foods that come without packaging are often healthier.
  • Condiments should be low in sugar (but not include artificial sweeteners).
  • Sauces should not contain unhealthy oils.
  • Ingredient lists should be short.
  • Try to know what every ingredient is.
  • Food in jars is often quality better than canned.
  • Meats should be preferably grass-fed or organic, & free of BHA/BHT, nitrites, and MSG.
  • Nuts should be raw or dry roasted.
  • Eggs are preferably pastured, or at least organic.
  • Dairy foods are preferably raw.

Grocery List

Vegetables

  • beets
  • spinach
  • asparagus
  • Okra
  • bok choy
  • carrots
  • cauliflower
  • -kale
  • -salad mix /spring salad mix/field greens
  • -purple and green cabbage
  • -baby carrots
  • -cauliflower
  • -broccoli
  • -squash
  • -zucchini
  • -celery
  • -tomatoes
  • -green beans

Meat/Poultry & Eggs

  • Free Range Poultry
  • Grass-Fed Beef
  • Lamb
  • Liver (Calf’s Liver)

Meats/Protein

  • -organic chicken
  • -Wild Caught Salmon
  • -ground turkey

Fruits

  • -Banana
  • -watermelon
  • -Blueberries
  • -grapes
  • -pineapple
  • -strawberries
  • -Lemons
  • -Papaya
  • -Avocado
  • -Apples

Supplements

  • Fish oil
  • Whey Protein (optional)

Grains

  • Oatmeal (rolled oats)
  • Muesli
  • Quinoa (also a protein source)
  • Brown Rice
  • Black Rice

Specialty Foods

  • Whey Protein Powder Isolate
  • Dark Chocolate
  • Olives
  • Green Foods and Drinks barley grass and wheatgrass
  • Kimchi
  • Sprouts
  • Wheat Germ

Nuts, Seeds, & Nut Butters

  • Almonds/Almond Butter
  • Hemp seeds
  • Chia Seeds
  • Flaxseeds
  • Cashews
  • Hazelnuts
  • Macadamia Nuts
  • Peanuts/Peanut Butter  (all-natural or organic)
  • Pecans
  • Pistachio Nuts
  • Pumpkin Seeds
  • Sesame Seeds/ Sesame Butter/Tahini
  • Sunflower Seeds
  • Walnuts

Milk

  • Skim milk
  • Almond milk

Fish/Seafood

  • Salmon
  • Mollusks (clams, mussels, scallops, oysters)
  • Sardines (gourmet if possible)
  • Tuna (optional canned will do) 
  • Wild Alaskan Salmon

– Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.

  • Olive oil
  • Extra Virgin Olive oil 
  • Sesame Oil
  • Flaxseed oil

Sweeteners

Unfiltered natural Honey (the harder the better)

Hot drinks 

  • Black Coffee
  • Green tea
  • Black tea
  • Herbal tea