Week 2!

Believe it or not, the moment you decided to start this journey, change began. The mind works in ways we’re still learning to understand, but your thoughts speak directly to your cells and they’ve already started shifting.

Food is your body’s language. Every choice you make helps your body do its amazing work, one meal, one thought, one day at a time. Keep showing up for yourself you’re already creating change from the inside out.

 As we work together, remember that food is fuel but it should also taste good and make you feel your best. You do not have to have the snacks on all the meal plans but they are there for the moments where one is needed and you always need to be prepared but you can skip them.  Also portions are not controled but eat until satisfied you do not have to feel full but fed.

Your Guidelines

To best support your digestion, blood sugar balance, energy, and overall performance, your plan avoids:

• Corn

• Grains

• Gluten

• Dairy

• Starchy vegetables (like white potatoes, corn, and peas)

You’ll focus on whole, nutrient-dense foods  quality protein, colorful non-starchy vegetables, and healthy fats.

This is a guide, not a rulebook. As long as you follow the overall goals  balanced meals, quality ingredients, hydration, and mindful habits it’s okay to swap foods for things you enjoy that still fit within these guidelines.

Veggies That Fit Your Goals

Here are great options to include regularly:

• Leafy greens: spinach, kale, romaine, arugula, Swiss chard

• Cruciferous veggies: broccoli, cauliflower, Brussels sprouts, cabbage

• Root and low-starch veggies: carrots, turnips, rutabaga, radishes

• Squash family: zucchini, yellow squash, spaghetti squash

• Others: cucumber, celery, asparagus, green beans, onions, mushrooms, beets

These vegetables support healthy digestion, blood sugar balance, and provide vitamins, minerals, and fiber for lasting energy.

Make It Taste Good

Eating healthy should never be boring. Season your food to fit your taste. Try:

• Garlic, basil, rosemary, thyme, and oregano for Italian-style flavor

• Cumin, paprika, chili powder, and lime for a Southwest twist

• Ginger, turmeric, and coconut aminos for an Asian-inspired flavor

• Sea salt, cracked pepper, and a squeeze of citrus to brighten any meal

The more variety in flavor, the easier it is to stay consistent and enjoy what you eat.

Walking After Meals

Movement after meals, especially dinner, can make a big difference. A short 10–15 minute walk helps regulate blood sugar, supports digestion, and lowers stress. It’s a simple but powerful habit that keeps your body working efficiently and your energy stable throughout the day.

No Late-Night Eating

Try to finish your last meal or snack at least two hours before bed. Eating late can affect digestion, blood sugar regulation, and sleep quality. Allowing your body time to rest and digest before sleep supports better recovery, hormone balance, and energy the next day.If you’re truly hungry before bed, it’s usually a sign that earlier meals may not have had enough protein or healthy fat  we can adjust that as we go.

Mindful Eating & Stress Relief

Stress can impact digestion, recovery, and performance. Focus on creating calm before and during meals:

• Take a few deep breaths before you eat

• Sit down, chew slowly, and enjoy your food

• Avoid eating while distracted or rushed

• Try light stretching, walking, or journaling to unwind

When you eat slowly and with intention, your body digests and absorbs nutrients better  and you’ll feel more satisfied.

Meal Prep Tips

Meal prep doesn’t have to take all day. Here are some simple strategies:

1. Pick a prep day: Choose one or two days a week (like Sunday and Wednesday) to cook ahead.

2. Batch cook proteins: Grill or bake chicken, turkey, or beef, then portion them out for quick meals.

3. Roast veggies: Bake large trays of mixed vegetables at once to use all week.

4. Use containers: Store meals in glass or BPA-free containers for easy grab-and-go options.

5. Plan snacks: Keep nuts, cut-up veggies, boiled eggs, or jerky ready to help balance blood sugar.

6. Keep it simple: You don’t need fancy recipes  build meals around protein, veggies, and healthy fats.

Meal prep saves time, reduces stress, and helps you stay consistent with your nutrition goals.

Eating in the Car

Life gets busy  and sometimes, you’ll need to eat on the go. Here’s how to keep it clean and balanced even from the car:

• Pack a small cooler bag to keep food fresh if you’ll be out for a while

• Choose easy finger foods like meatballs, lettuce wraps, hard-boiled eggs, chicken strips, sliced cucumbers, or carrots

• Prep balanced containers with protein, veggies, and healthy fats for grab-and-go meals

• Keep a reusable water bottle in the car and sip often

• Park for a few minutes if you can and eat slowly instead of rushing

• Avoid gas station or drive-thru temptations by keeping healthy snacks ready

With a little planning, even car meals can keep you on track and feeling good.

Herbal Tea Support

Herbal teas can be a simple, natural way to support digestion, hormone balance, and cycle health. Try adding one or two cups daily based on your needs:

For Digestion:

• Peppermint tea: Helps soothe the stomach and reduce bloating

• Ginger tea: Supports digestion, eases nausea, and promotes circulation

• Fennel tea: Relieves gas and helps relax the digestive tract

• Chamomile tea: Calms the nervous system and aids in gentle digestion after meals

Hormone Health:

• Raspberry leaf tea: Supports the uterus and overall menstrual cycle balance

• Nettle leaf tea: Rich in minerals like iron and magnesium, supports energy and hormone balance

• Spearmint tea: Can help support hormone regulation and reduce inflammation

• Cinnamon tea: Helps stabilize blood sugar and may ease menstrual discomfort

Sip these warm in the evening or after meals. They can be calming rituals that support your body’s natural rhythms and recovery.

Motivation & Mindset

Taking care of your body is a lifelong sport. You don’t have to be great to get started  but you have to start in order to be great.

Every choice you make adds up: the meals you eat, the walks you take, the effort you put in.You’re building strong habits that will support your energy, confidence, and performance for life.

Quotes to remember:

• “You don’t have to be the best  just better than you were yesterday.”

• “Discipline beats motivation. Show up even when it’s hard.”

• “Feed your body like you love it  because it’s the only one you get.”

• “Consistency creates confidence.”