Your Simple Guide 


To Eating Well

Welcome to your first step to nutritious eating! 


This workbook will help you improve your eating habits 

so you can enjoy increased energy levels, shed unwanted 

pounds, nourish your body, and live your life to the fullest.

Using this Guide for Lasting

Change

Applaud yourself for taking your first step toward improving your

health by starting this workbook. Setting the goal to eat more

nutritious foods is something that will serve you for the rest 


of your life, and we want to help you achieve that goal!

To successfully change your behavior, evidence has shown 


the following strategies to be helpful:

-Setting attainable, realistic goals

-Making small improvements and changes you can stick with 


over time

-Regular self-monitoring and reflection

-Preparing for potential barriers

These strategies are built into this course to support you in your

efforts to eat healthier! We’ll keep things SIMPLE by giving you

one new challenge per week with clear, attainable guidelines,

SIMPLE to-do lists, and sample recipes. Instead of a complete

diet overhaul on day one, you’ll be working on improving just 


one meal per week.

1
You’ll be encouraged to reflect on your progress each day in 

the Self Reflection Diary. This will help you assess how you felt,
what went well, and what you can improve, to help you stay
inspired and motivated.

We understand that healthy eating can come with barriers, which

is why we have outlined some tips to help you overcome some 

of the potential barriers that occur in “real life” situations. For
example; how to order healthy food when eating out, how to save
time with meal prep and convenience foods, and how to eat more
mindfully to avoid needless snacking.

Throughout this course, you’ll be educated about healthy food,

and you’ll also learn about SIMPLE tips and strategies to help 

you make realistic changes that will help you become a life-long
healthy eater.

Let’s get started!

2
table of contents
INTRODUCTION...................................................................................................5

HOW TO USE THIS GUIDE WHILE INTERMITTENT FASTING?..............................7

.
A DISCLAIMER......................................................................................................8

TYPES OF FASTING..............................................................................................9

PRINCIPLES OF HEALTHY, SUSTAINABLE EATING.............................................12

YOUR WORKBOOK’S OUTLINE...........................................................................13

WEEK ONE: BREAKFAST.....................................................................................14

How to use the meal builder...........................................................................16
Portion sizes...................................................................................................17
Breakfast meal-builder....................................................................................18
To save time, prepare these items in advance................................................19
Sample breakfast ideas..................................................................................20
Breakfast shopping list - sample....................................................................21
This week’s TO-DOs.......................................................................................22
Daily practice..................................................................................................23
Your breakfast meal plan................................................................................24
Self-reflection diary........................................................................................25
WEEK TWO: LUNCH...........................................................................................27
What should you eat for lunch?......................................................................29
Lunch meal-builder.........................................................................................32
Sample lunch meals........................................................................................34
Lunch shopping list - sample..........................................................................35
Lunch meal plan - sample...............................................................................36

3
 This week’s TO-DOs.......................................................................................38

Your lunch meal plan.......................................................................................40

Self-reflection diary.........................................................................................41
WEEK THREE: DINNER........................................................................................43
What should you eat for dinner?.....................................................................44
Meal builder - dinner.......................................................................................46
Sample dinner meal ideas...............................................................................48
Dinner shopping list - sample.........................................................................49
Dinner meal plan - sample..............................................................................50
This week’s TO-DOs........................................................................................51
Daily practice..................................................................................................52
Your dinner meal plan.....................................................................................53
Self-reflection diary........................................................................................54
WEEK FOUR: SNACKS........................................................................................56
What should I have for a snack?.....................................................................57
Snack meal builder..........................................................................................58
Sample snack ideas.........................................................................................59
Snack shopping list - sample..........................................................................60
Mindful eating...............,..................................................................................61
Weekly meal plan - sample..............................................................................64
This week’s TO-DOs........................................................................................65
Weekly meal plan.............................................................................................66
Self-reflection diary.........................................................................................67
YOU DID IT!.........................................................................................................69
4
Introduction

Welcome to your 4-week guide to eating healthier! It’s great

you’ve taken this opportunity to learn how you can improve your
nutrition! We’re here to support you in your goals, teach you all
the latest research-backed tips and tricks, and set you up for
success.


If you already intermittently fast or want to know more about
fasting, this guide will help you pair fasting with a balanced 

diet and can easily be tailored to fit your individual needs. 


This workbook will help you implement beneficial changes to your
routine so you can establish life-long healthy habits. Traditional
meal plans require specific products, measurements, or recipes
that are tedious, time-consuming, and expensive. Our workbook
will help you rethink nutrition, and learn how to intuitively nourish
your body.

You’ll learn a SIMPLE 


step-by-step process 

to build new habits and
increase your confidence 

so you can become your
healthiest, happiest self.

5
Using your hand as a guide, you’ll learn appropriate portion 

sizes and meal pairings that will optimize nutrition but provide
flexibility so you can still enjoy your favorite foods. This flexibility
will make your eating pattern more enjoyable, more sustainable,
and will help you eat healthy for life!


Using our Meal Builder, you’ll learn how to build delicious 

meals to help you reach all your nutrition goals. You’ll learn 

how to balance nutrients optimally and why it’s essential 

to your health and energy level. Our Meal Builder is a tool 

you can use when you eat out to ensure you maintain your
healthy lifestyle, no matter where life takes you.

You and your life are unique. This workbook lets you be creative 

and allows you to substitute ingredients you don’t like for foods
you enjoy. We provide recipes for inspiration but encourage you
to use ingredients you love and have on hand.

6
How to Use this Guide While
Intermittent Fasting

If you’re using the SIMPLE app, chances are, you’re interested 


in fasting. You may be a life-long faster, someone who has just
begun fasting, or someone who simply wants to know more. 

No matter where you’re at in your fasting journey, this “SIMPLE
Guide To Eating Well” is going to help you eat better, despite
whether you are a pro faster or not.

Benefits of Fasting

The practice of fasting has been associated with many health

benefits including:


Fat loss

Reduction of inflammation


Increased longevity

Improved cardiovascular health


Diabetes prevention

Preventing neurological conditions

However, the likelihood of achieving

these benefits is reduced if you
don't consume nutritious foods
during your eating window. That’s
why we’ve created this guide, 

to help you combine healthy eating
and fasting so you get the nutrients
your body needs and feel great
during your fasting hours.

7
A disclaimer:

Fasting isn’t for everyone. It’s not recommended that you fast if
you are younger than 18, pregnant, breastfeeding, underweight,
or have an eating disorder. If you have a health condition or are
taking medication, make sure you talk to your doctor before
starting a fasting routine. If you want to try fasting for longer than
18 hours, it’s best to seek medical approval before doing so.

7
Types of Fasting:

Here are a few popular fasting regimens most people follow 


and how you may want to implement the “guide to eating well” 

to best fit your fasting routine.

If you aren’t fasting, you might want to read more about 


these regimens to see if there is one you might want 

to try implementing in your life. 



14/10: 


This is a great fasting schedule for beginners as it isn’t difficult 


to do. You eat all meals within a 10-hour window, allowing you 

to fast the other 14 hours. Most people achieve this by eating 

a late breakfast and refraining from eating anything after dinner.

Using the guide: You’ll follow the guide as

it’s written, since meals are spaced closely
together you’ll likely eliminate the need for
snacking between meals. As you become
more comfortable fasting each night, you
can experiment with lengthening out 

your fast for a few more hours.

9
16/8: 


This daily fasting schedule limits meals to an 8-hour window,

enabling you to fast for 16 hours each day. This can be
accomplished quite easily by not eating anything after dinner 

and skipping breakfast the next day. 


Using the guide: Because your eating window is smaller than 

in many fasting protocols, you’ll likely only eat two meals, maybe
an additional snack if you’re active. You can choose to build 

a breakfast meal or lunch meal for your first meal of the day, and
keep the dinner meal as outlined in the guide. This will help you
eat enough nutrients, especially protein, that will help you make 

it through your fast without feeling as hungry as you usually
would!

10
Spontaneous Meal Skipping: 


This method involves skipping the occasional meal and is a really

flexible way to fast more hours each week. Spontaneous meal
skipping is helpful when you don’t feel especially hungry or if it’s
an inconvenient time to eat a healthy meal. This method of fasting
helps you practice intuitive eating while allowing you to fast when
it’s convenient for you.

Using the guide: The advice and meal builders in the guide can 

be used easily, just skip the occasional meal when you feel like it.
By sticking with the foods and portions as outlined in the guide,
you won’t “make up for lost calories” and undo the benefits 

of your fast.

Conclusion

To reap the benefits of fasting,

it’s important that your meals
are balanced and nutritious.
Our guide will help you learn
the best foods to eat, and the
proper ratios and portion sizes
to use so you aren’t overdoing
it on calories, sugar, or fat.
This will help you maximize 

the benefits of fasting.

11
Principles of Healthy,
Sustainable Eating

The following dietary principles are known to support the optimal

health of your body, prevent disease, and help you feel your best.

Eat a wide variety of colorful vegetables and fruit


Prioritize whole grains over processed grains


Limit your intake of added sugars 


Limit your intake of salt and prioritize foods with iodized salt


Consume adequate dairy, or dairy-free fortified alternatives,

choosing low-fat and low sugar options as often as possible 


Eat enough protein from foods like fish, lean meats, poultry,
eggs, and plant protein sources like soy, pulses, nuts, and seeds


Choose healthy unsaturated fats from avocados, fish, olives,

nuts, and seeds while limiting hydrogenated oils and saturated
fats from animal products 


Consume less ultra-processed foods, and prioritize fresh, 


or minimally processed foods instead



Make sure you drink enough water



Consume alcohol in moderation or avoid it completely

Many of us have heard this advice, yet sometimes we struggle to

apply it to our daily life. That’s where we come in! This workbook
utilizes each of these principles and converts extensive nutrition
advice into a 4-week guide to help you build the skills you need 

to eat healthier, one day at a time!

12
Your Workbook’s Outline

To implement new, more sustainable and less stressful habits, 


we suggest focusing on improving one meal per week. If you
begin with one meal, it allows you to slowly incorporate your 

new routine, which means you’re more likely to stick with it.

week one

Healthy Breakfast Essentials

How to build and enjoy a healthy nutritious morning meal.

Week two week three

Lunch: How To

Dinner Time

Learn new tools to create 
 What are better dinner choices?

a balanced and delicious 
 What are the best ways to prep
lunch every day. meals? Learn here.

Week four

Snacks

Learn how to avoid unnecessary snacking and how 


to make the best possible choice if you absolutely 

need to snack.

13
Week One: breakfast

You’ll focus on improving breakfast during week one. We’ll give

you helpful tips and advice so that you can easily prioritize your
health. If you regularly skip breakfast, feel free to skip this week
and start with week 2: Lunch.




This week you’ll learn how to:

Prepare for your new, healthy lifestyle.


Balance protein, carbohydrates, and healthy 


fats at every meal to maximize energy level 

and keep hunger at bay.


Try a variety of foods and food combinations.




Implement life hacks and tips to make healthy

eating more SIMPLE and enjoyable.
Your breakfast should provide long-lasting fuel to get you through
your morning because there’s nothing worse than an energy crash
and sugar cravings before lunch. If you prioritize protein, fiber,
and complex carbohydrates, it will help you maintain a steady
energy level.

Protein and fiber are crucial nutrients to keep you full and
satiated for hours, and they should be the stars of your breakfast.

If you add nutritious fats like nuts, seeds, avocados, and egg
yolk, your meals will be even more satisfying. The combination 

of healthy fat, protein, and fiber will slow the rush of glucose 

into your bloodstream that follows a meal so you have a steady,
balanced source of energy that will keep your cravings at bay.

Food in its natural, unprocessed form like whole grains, legumes,

fruits, and vegetables are your best source for carbohydrates.
These foods will supply glucose that will power every cell in your
body.

Our Meal Builder helps you prepare nutritionally balanced meals

so you’ll feel full and satisfied for longer. And you’ll get all the
necessary vitamins, minerals, and antioxidants to boost your
health.

15
How to Use The Meal Builder
Our Meal Builder teaches you how to build
the most nourishing meals. If you choose
the right foods, you’ll create a nutritionally
balanced meal that will optimize your
energy levels and prevent sugar cravings.

Look over the foods in each category and

familiarize yourself with the best sources 

of each nutrient. Start thinking of food
combinations that create a delicious meal.
Or try our Sample Meal Ideas for inspiration!

Pro-Tip

If you’re not very creative in the kitchen, use our Sample Meal Ideas as a basic
recipe, then make changes to make your meal even more enjoyable. For example, 

if carrot cake oatmeal doesn’t appeal to you, try swapping the carrots for 

a mashed banana or serve it with peanut butter instead of almond butter.

16
Portion sizes
We don’t specify exact portions for each food. That’s because 

a portion size is different for everybody. To keep things SIMPLE,
you will use your hand as a guide to learning correct portion
control.


Why the hand-sized portion technique? Your hand corresponds
with your frame size. You might not always have your scale 

or measuring cups with you, but your hand is always with you.
And you won’t have to track points or perform mathematical
conversions to ensure you’re eating the right amount.

Carbohydrate portion Protein portion Fat portion

A handful, or the The size of your About the size
amount you could hold palm. of your thumb.
in your cupped palm.

Pro-Tip

Concentrated fat sources like oil, butter, or mayonnaise should be a slightly smaller
portion, about the tip of your thumb. Try to prioritize plant-based sources of fat like
avocado, olive oil, nuts, and seeds over animal sources like butter or cream.

17
Breakfast Meal Builder

one Carb 
 one fruit/ one Protein One Fat

Portion vegetable Portion Portion
Steel-cut 
 Berries
Low-fat cottage Egg Yolk
oats
Mushrooms
 cheese
Flaxseeds
Buckwheat Legumes
Greek or Icelandic Almonds

Amaranth 
 Any fruit 
 yogurt (plain, Chia seeds

Bulgur
or veggie 
 unsweetened)
Pumpkin Seeds
Quinoa
of choice Egg whites
Pecans or
Wholegrain Kefir (unsweetened) walnuts

bread Low-fat milk or soy Nut Butter

milk
 Dried coconut

Unprocessed meat 

and fish
Flavor Add-ons:
Dried fruit: dates, raisins, cranberries,
apricots, or other favorite dried fruit

Spices such as cinnamon, ginger, nutmeg,

cloves, or turmeric 

Vanilla extract or powder

A small amount of olive oil, avocado oil,

butter, or ghee for cooking 

Red pepper flakes or hot sauce

A small amount of raw honey or maple syrup

18
To save time in the morning,

prepare these items in advance

Meal prep

A large batch of grains, according to package

directions, then store in an airtight container

to reheat during the week.

Hard boil eggs.

Wash and chop vegetables to add to omelets

or savory oats.

table setting

Remember – you eat with your eyes first. Take time 


to plate your meal and create a beautiful table setting;

you’ll get more enjoyment out of your meal and feel

more satisfied afterward. Slow down and enjoy each

and every bite. Allow yourself at least 15 minutes to eat

slowly and mindfully, even if it requires you to wake up 


a little earlier.

Pro-Tip

These recommendations are based on your needs on an average day, 


but you can customize serving sizes to better fit your life and schedule. 



For example:

If you need extra fuel for a workout, try adding an extra serving of carbohydrates.

If you have a busy morning and won’t be able to eat lunch until later, add an extra

serving of protein to your breakfast.

If you’re having a sedentary day, you may want to omit a serving of carbohydrates 


or fat.

19
Sample Breakfast Ideas
To give you some inspiration on how to use these foods to create
a delicious, balanced meal, we have constructed a few sample
meals for you to try.
RECIPE CARBS e etable/
V g
PROTEIN FAT INSTRUCTIONS
Fruit
RECIPE

Carrot Cake Steel-cut 
 Handful Milk or Almond Cook the oats in milk, 

Oatmeal oats shredded soy milk butter add the carrots the last 

carrots 5 minutes of cooking. 

Top with nut butter 

and cinnamon.

Egg-topped Bulgur Handful of Egg Almonds 
 Sauté vegetables in olive oil,

Bulgur wheat mixed whites or sunflower add egg whites and cooked
vegetables seeds bulgur. Stir to cook. 

Add turmeric and other
spices. Top with nuts.

Fruit
Blueberries, Kefir Chia Combine kefir and chia
and Chia banana Seeds seeds. Let sit for 10 minutes
Pudding slices (stirring occasionally).

Add fruit.

Quinoa and Quinoa Apple Milk or Flax Cook quinoa and apples 

Apples slices Kefir seeds with cinnamon. 

Once cooked, top with milk,
maple syrup, and flax seeds.

Protein Berry Cooked oats 
 Berries Cottage Egg Blend cooked grains, egg,

Pancakes or quinoa cheese and cottage cheese to make 


a pancake batter. 

M ake pancakes and top 

with berries and honey.

Coconut Cooked 
 Handful Greek Dessicated Sauté the sweet potatoes 


P
Sweet otato grains 
 sweet yogurt coconut in coconut oil until soft. 

Parfait of choice potatoes Add grains, cinnamon, 

and honey. Layer with 

G reek yogurt and coconut.

Vegetable Small whole- Handful 
 Egg Egg Sauté the vegetables 


Omelette wheat toast of mixed whites in olive oil. Add eggs,
vegetables scramble, and serve 

with toast.

20
Breakfast Shopping List – sample
Produce Dry Goods
4-5 apples, pears, oranges, 1-2 lb whole grains such as
peaches, or other seasonal fruit

steel-cut oats, buckwheat, quinoa,

bulgur,or a mixture of those

1-2 cups fresh berries

1 loaf whole-grain bread

2-3 sweet potatoes

1-2 cups of various nuts and seeds

1 lb bag carrots

such as flaxseeds, chia seeds,

pumpkin seeds, hemp seeds,
1 cup mushrooms

almonds, pecans, or walnuts

1 bell pepper

1 cup dried fruit such as coconut,

dates, raisins, apricots

1 bunch green onions

1 jar of nut butter

protein and Dairy Condiments

1 large container of low-fat Butter or coconut oil


cottage cheese

Extra virgin olive oil, avocado oil


1 large container of Greek 


or Icelandic Yogurt

Spices such as cinnamon,

turmeric, ginger, red pepper flakes
1 dozen eggs

or other favorite spices


Low-fat milk or soy milk Hot sauce


Pure maple syrup 



Raw Honey

Pro-Tip

U.S. and UK guidelines recommend eating between 2-3 servings of dairy products 

a day to help you meet your calcium needs. If you don’t enjoy eating dairy, you can
reach your calcium needs by drinking fortified beverages like soy milk, almond milk,
orange juice, or eating high-calcium foods like tofu, canned sardines, greens, 

or beans.

21
this week’s to-dos
Print any relevant documents such as the Meal Builder, Meal Plan,
and your Self Reflection Diary; keep them on the fridge or other
convenient spot for reference through the week.

To get started on your Meal Plan, look over the Meal Builder
document, and develop a few breakfast ideas that you’ll enjoy
through the week. Each breakfast should contain two servings 

of carbohydrates, a serving of protein, and a fat serving. 

Pencil-in each meal on your printed Meal Plan; you can always
change the meals around later if you need it.

Pro-Tip

Eating the same thing on multiple days is a terrific way to save time throughout 

the week. If there’s a meal you love, like porridge or pancakes, make large portions
you can reheat and serve during the week.

After you’ve picked your meals, do a quick inventory of the foods

you already have, and create a grocery list of what you’ll need 

to buy for the recipes you chose.

Upon returning home from the grocery store, prepare any

ingredients that will help you save time later, like washing 

and chopping a few vegetables or fruits, cooking your grains, 

or hard-boiling some eggs.

22
Daily practice
First step
Use your Meal Plan to prepare 

a balanced breakfast according 

to the formula in our Meal Builder.

Second step
Slow down and enjoy 

your meal in a peaceful
atmosphere.

Third step
After your meal, complete
your daily Self Reflection in
the diary document.

These skills will become second nature after a week of practice!

You’ll know how to create balanced meals, find new, delicious
dishes you love, and save time in the kitchen!

You’ll continue to build on these skills as you complete the rest 


of the workbook. Remember – be patient with yourself and let go
of expectations if your week doesn’t go as planned. Try your best,
be consistent, and your efforts will pay off!

23
Your Breakfast Meal Plan
Meal CARBS fruit/veg PROTEIN Fat Notes

MONday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Grocery list

24
Self-Reflection diary
To improve your eating habits and health, you’ll need to foster 

a healthy relationship with food. If you allow yourself time 

to reflect on your meal and write down how you feel, it can
improve your mental health and prevent mindless eating.

After your breakfast, sit down each day and write a few sentences
about your meal in the space provided below. We will provide 

a thought-provoking prompt to get your creativity flowing!

MONday What did you have for breakfast?

Did you eat anything new today? Did you like it?

Tuesday What did you have for breakfast?

What was your favorite thing about breakfast today?

Wednesday What did you have for breakfast?

How much time did you spend preparing breakfast?

Was it challenging?

25
Self-Reflection diary

Thursday What did you have for breakfast?

Was there anything unusual about your breakfast this morning?

Friday What did you have for breakfast? How did you feel right after 

your meal? Were you full, still hungry, or content?

Saturday Do you feel that you ate your breakfast mindfully? Were you 

present or did you feel distracted?

Sunday What did you have for breakfast? How has eating a balanced breakfast 

each day of this week made you feel?
Week two: Lunch
Congratulations! You finished your first week with the Healthy
Eating Workbook. Before you start on the next chapter of your
health journey, reflect on Week One: Breakfast.

Review your self-reflection entries for each meal

from last week. In the space provided below, log
what you experienced. Use your reflection as 

an opportunity to determine what you can do 

to improve next week.

What worked last week? 


How did you feel when you ate healthy, balanced breakfasts?

What didn’t work last week? 


Did you experience any significant hurdles?

What will you continue to do so you can effectively fuel 


your body each morning?

27
Give yourself time for reflection; it can help you measure your

progress, determine what areas need work, and help you see 


the value in the changes you’ve made. 



Remember, change takes time. You may not feel like an expert 


at creating healthy breakfasts yet, but you can build on what you’ve

learned and continue to improve your breakfasts as you focus on

Week Two: Lunch.

You may find it helpful to revisit the breakfast documents in the

coming weeks to get inspiration and information about succeeding.

This guide is yours to keep; you may find that further advice is more

helpful at various points in your journey to better health.

What Should You Eat for Lunch?

Lunch is an important meal and an excellent opportunity to eat
nutrient-rich foods. Your lunch can have any food you wish, but
salad, soup, and vegetable-packed wraps are typical and
supply your body with nutrients and energy to get you through
the midday slump.

It’s possible you often eat lunch away from home, which means
proper planning can help to ensure your success. Most pre-
made or fast-food options often contain processed carbs,
chemicals, and unhealthy fats that hinder weight loss and 

have other adverse health consequences.

Your lunch should be a balance of vegetables, protein, healthy

fats, and unprocessed complex carbohydrates. These foods will
help you power through your day and keep you full until your 

last meal.
Lunch is a fantastic opportunity to include
non-starchy vegetables in your meals.
Vegetables are nutrient superstars that are
rich in nutrients and fiber but low in calories.
These foods are a terrific choice if you want
to lose weight. Vegetables contain essential
antioxidants and phytonutrients that improve
your skin, protect your heart, support your
brain function, and help you perform
optimally.

Add protein and healthy fats to your lunch; it

will ensure you stay full and satiated. Protein 

and fat sources should be unprocessed and 

as close to their natural state as possible. For
example, choose baked chicken breast instead 

of chicken nuggets or mashed avocado instead
of mayonnaise. You don't need to avoid fats.
Although they are higher in calories they help
you to absorb fat-soluble vitamins such as A, D,
E, & K, so it is really important they are included
within the diet.

Unprocessed carbs give you vital nutrients and

energy. An unprocessed carbohydrate food such
as wholegrains, fruit, or starchy vegetables
will provide energy throughout your day.
Wholegrains, legumes, fruits, and vegetables 

are all terrific sources of fiber, which help slow
glucose uptake into your bloodstream and keep
you full longer.

30
Carbohydrate portion Protein portion

The size of your The size of your

cupped palm. open palm.

Fat portion Non-starchy vegetable portion

The size of your A large handful

thumb. or cupped palm.

Pro-Tip

When you measure leafy greens for your meals, use double the amount (so, two

large handfuls) than you would use for other vegetables to account for their extra

volume. Leafy greens include spinach, lettuce, bok choy, kale, collard greens, etc.

31
Lunch Meal Builder

Single Carb Portion Non-Starchy Vegetable Portion

Wholegrain bread, 
 Leafy greens

pita or tortilla
Cauliflower

Quinoa
Broccoli

Brown Rice
Tomatoes

Bulgur Wheat
Radishes

Fruit
Cucumbers

Beans or Lentils
Peppers

Starchy Vegetables
Onions

(potatoes, peas, squash, Asparagus

and corn)
Zucchini

Protein Portion Single Fat Portion

Fish
Egg yolk

Poultry
Nuts

Lean Pork
Seeds

Lean Beef or Bison

Avocado

Egg White
Salad dressing

Low-fat dairy like cottage Tahini or nut butter

cheese or Greek yogurt

Aged cheese

Cultured sour cream

32
Flavor Add-ons
Vinegar

Mustard

Spices or spice blends like garlic salt or lemon pepper

Olive oil, avocado oil, butter, or ghee in small amounts

Red pepper flakes or hot sauce

Dried fruit such as cranberries

Meal Prep
To help you save time, prepare these items in advance:

Hard boil eggs.

Wash and chop vegetables 


to add to salads, wraps, or grain bowls.

Wash and chop your leafy greens, 


so they’re ready for immediate use.

Cook a large batch of quinoa or bulgur wheat, then store 


it in an airtight container to reheat during the week.

Pre-cook proteins, like a big batch of shredded chicken, 


cooked ground bison, or other protein to easily add to dishes.
Table setting
If you take time to plate your meals and place them on a
lovely table setting, you’ll enjoy your meal more and feel
more satisfied afterward. Make eating a pleasurable
experience. Slow down, enjoy each bite, and allow yourself
at least 15 minutes to eat slowly and mindfully. You’re
busy. But if you slow down and have a satisfying meal,
you’ll be more satiated.

Pro-Tip

Buy healthy convenience foods to save time. You don’t have to buy raw ingredients

to make your meals, there are healthy products you can buy to save you time in the
kitchen. For example, try a rotisserie chicken, hard-boiled eggs, canned tuna or
salmon, pre-washed bagged salads, vegetable trays, or roasted nuts and seeds.

33
Sample Lunch Meals
Here’s some SIMPLE inspiration to use some of the most
nutritious foods to create a delicious, balanced meal.

RECIPE CARBS Non-starchy PROTEIN FAT INSTRUCTIONS

Vegetable
Brown the onion 

Butternut Butternut A handful of Ground Cultured
and meat, add all other
Squash
squash onion, peppers, turkey, Sour
ingredients, simmer until
Chili
cubes and diced beef, or Cream

cooked, and add spices.

tomatoes
pork

Top with sour cream.

Italian Cooked
Cherry Cooked Italian Layer all ingredients in
Quinoa quinoa tomatoes, Chicken Dressing a small bowl. Top with
Bowl cucumber, Breast
dressing and serve.
bell pepper

Turkey
Small
Spinach, Sliced Mashed Spread the mashed
Wrap Whole thinly sliced roasted avocado avocado over the tortilla,
grain carrots turkey with salt fill with turkey and
tortilla
vegetables, roll, and
enjoy!

Cobb
Garbanzo Romaine Lean Dressing Combine all ingredients
Salad beans or lettuce, ham or in a small bowl. Mix to
peas carrots, turkey combine and serve.
tomatoes

Minestrone Handful Diced Ground Parmesan Brown the onion 


Soup of
tomatoes, turkey cheese and meat. Add all 

kidney zucchini, other ingredients,
beans
onion, simmer until cooked,
celery and add spices. 

Top with parmesan.

Apple Tuna Apple Celery, Canned Avocado Combine all ingredients

Salad slices lettuce, tuna oil mayo in a small bowl. Mix to
green onion combine and serve.

Pro-Tip

Customize these recipes to your taste. For example, if you don’t like squash,
swap it for another complex carbohydrate like corn or pinto beans. If you can’t
find quinoa, try brown rice or another grain instead.

34
Lunch Shopping List – Sample
You don’t have to purchase these exact items; this list simply
serves as an example of what you might buy to prep your lunches.
Create a personalized shopping list based on the foods you like,
using the Meal Builder and your Meal Plan as a guide.

Produce Dry Goods

1 head of lettuce

1 lb of wholegrain like quinoa 

or bulgur

Carrots

1 loaf whole grain bread

Tomatoes

1 package wholegrain tortillas 


Celery

or pitas

Zucchini

1-2 cans beans

Avocado

1-2 cans diced tomatoes

Onion

Apple

Meat and Dairy Condiments

1-2 jars of your favorite salad
1 lb ground turkey, pork, 

dressing

or beef (lean)

Vinegar

2-3 chicken breasts or 


a rotisserie chicken

Mustard

1 can tuna

Hot sauce

½ lb roasted deli turkey slices

Extra virgin olive oil, avocado oil

Sour cream

Spices

Aged Cheese

35
Lunch Meal Plan – Sample
You can make a personalized meal plan, but here’s 

a sample plan to give you ideas for this week. Remember,
this plan is flexible and should fit your lifestyle and food
preferences. If you often exercise a few hours after your
meals, have an extra serving of carbohydrates. If you
aren’t active, skip the carbs. If you feel incredibly hungry,
opt for another serving of vegetables or protein.

Pro-Tip

On the days you know will be busy, 


you should plan ahead to eat leftovers. 

So, make more of a particular recipe 

the day before, so you’ll have a meal 

to reheat and enjoy quickly.
Lunch Meal Plan – Sample
Meal CARBS Veg PROTEIN FAT Notes

Butternut Squash Diced Ground Fat

Made a big
Squash Chili
tomatoes, Beef Sour batch of
MONday onion, cream
chili this
peppers weekend

Leftover Squash
Diced Ground Sour
Workout
Tuesday Butternut
Squash Chili

+ handful
black
tomatoes,
onion,
Beef
cream today, less
time to
beans
peppers prepare
meals

Tuna Salad Apple 
 Celery, Canned Avocado

Wednesday + wrap lettuce,
onion
tuna
mayo

Meal from Whole Side

Baked Dressing Eating out
Thursday Restaurant wheat roll Salad chicken
with
friends

Leftover Skip Celery, Canned Avocado Sit at desk

Tuna lettuce, tuna mayo all day on
Friday Salad
onion Fridays,
eating less

Italian Quinoa
Tomato, Chicken Italian Long
Saturday Quinoa
parsley,
cucumber,
Dressing workout
today
pepper

Italian Quinoa Tomato, Chicken 
 Italian Skipping

Sunday Quinoa cucumber,
pepper,
+ side of
cottage
Dressing Breakfast
parsley cheese

37
This Week’s To-Dos
Print any relevant documents such as your Meal Builder, 

Meal Plan, and your Self Reflection Diary. Post them on the
fridge or other convenient spot to reference through the week.

Fill in your Lunch Meal Plan, look over the Meal Builder document
and create a few lunch ideas you think you’ll enjoy. Each lunch
should contain a carbohydrate serving, two servings of a non-
starchy vegetable, a protein serving, and a fat serving.

Write each meal on your printed Meal Plan. Remember to take

your schedule into account, so you’re fueling correctly for the
day. See the notes section of the Sample Meal Plan for ideas.

After you’ve picked your meals, do a quick inventory of the foods

you have available, and create a grocery list of the things you’ll
need to buy to make your chosen recipes.

After you shop, wash and chop a few vegetables, cook grains 

or protein foods, or prepare a few portions of a recipe to reheat
later. Preparing these items in advance will save you time.

Each Day:

Use your Meal Plan to prepare a balanced lunch according 


to the formula in our Meal Builder.

Slow down and enjoy your meal in a peaceful environment.

Fill in your Self Reflection for the day in the provided diary
document.

38
Pro-Tip

Your focus is on lunches this week, but don’t forget about 


the healthy breakfast habits you learned last week!

Print a second meal planning sheet and plan your breakfasts 


as well. If you feel like you have a good handle on your breakfast
meals and don’t need to plan, use the formula you learned last
week to help you build intuitive, healthy meals.

Be consistent, and your efforts will pay off! Remember to be

patient with yourself and let go of expectations if this week
doesn’t go as planned. Small changes each day will have
tremendous results!

Your Lunch Meal Plan

Meal CARBS Veg PROTEIN Fat Notes

MONday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Grocery list

40
Self-Reflection Diary
If you want to improve your eating habits and health, you’ll need
to foster a healthy relationship with food. Allow yourself time 

to reflect on your meal and write down how you feel; it can
improve your mental health and wellness while also working 

to prevent mindless eating.

After lunch, take time to sit and write a few sentences about your
meal in the space provided below. We’ll offer a thought-
provoking prompt each day to get your creative juices flowing!

MONday What did you have for Lunch?

What was your favorite thing about Lunch today?

Tuesday What did you have for Lunch? Did you prepare any parts of your meal
in advance? Did it save you time?

Wednesday What did you have for Lunch?

Did you eat anything new today? Did you like it?

41
Self-Reflection Diary

Thursday What did you have for Lunch?

Was there any part of your lunch that could have been better?

Friday What did you have for Lunch? How did you feel after you finished 

your meal? Were you full, still hungry, or content?

Saturday What did you have for Lunch? Has eating pre-planned, healthy meals
made you feel any better this week? What other feelings do you have?

Sunday What did you have for Lunch?

What was your favorite part of your Meal Plan this week?

Week three: Dinner

You’ve finished another week with the Healthy Eating Workbook!

Even if you haven’t eaten perfectly, you should be feeling more
energized and confident in your ability to prioritize nutritious
breakfasts and lunches. This week, you’ll learn how to create
balanced dinners while building on the healthy habits you’ve
already learned.

Before you continue, take the opportunity to reflect

on your progress last week and fill out the questions
below.

What worked last week? Did you feel like you were able to build
meals that nourished your body?

What didn’t work last week? Did you run into challenges?

Were you able to focus on Lunch and maintain the healthy habits
you learned for breakfast? How do you plan to improve this week?

Be patient with yourself as you reflect on the progress 


you’ve made in the past two weeks. But baby-steps do pay off! 

Don’t give up. If you want to make significant, sustainable
changes and actualize your life goals, it will take time and
patience!

43
What Should You Eat for Dinner?

If you’re like most people, you may have more time to prepare 

and eat dinner. So dinner can be a fantastic opportunity to
nourish your body and practice mindfulness. If you’re in the habit
of bingeing at night, or if you frequently order take-out, this week
will help you make tremendous improvements and feel better
about your health.

Your dinner should include a decent amount of

protein, healthy fats, and high fiber vegetables,
and fewer carbohydrates. A balanced dinner menu
will keep your blood sugar level while you sleep 

and provide the necessary nutrients for a good
night’s sleep.

Before bed, protein is an essential nutrient because

it takes longer to digest and give your body much
needed amino acids, which build neurotransmitters
necessary for a terrific night of sleep. And you
need sleep to feel your best and build energy.

If you take the time to enjoy your meal, it can help

relieve stress and add value to your life. Plate your
dinner in an appealing way, eat slowly, pause, chew
well, and taste each bite. Extra points if you include 

a conversation with your loved ones at dinner-time.

Eat dinner about two hours before bed, so the

digestion process doesn’t interrupt your natural
sleep cycle. You want to be comfortably full when 

it’s time for sleep. The high fiber and protein content
of your dinner will keep you from feeling hungry
before bed.

44
 Include portions of these crucial

foods in your dinner:

portion of Non- starchy Protein portion

vegetables
The size of your

palm.
A handful or cupped 


palm (two handfuls 


for leafy greens).

Fat portion

About the size

of your thumb.

45
Meal Builder – Dinner

Two Non-Starchy one Protein One Fat

Vegetable Portions Portion Portion
Leafy greens
Fish
Egg Yolk

Cauliflower
Poultry
Nuts

Broccoli
Lean Pork
Seeds

Tomatoes
Lean Beef or Bison
Avocado

Radishes
Egg Whites
Salad dressing

Cucumbers
Low-fat dairy such as Tahini or nut
Peppers
cottage cheese or butter

Onions
Greek yogurt
Aged cheese

Asparagus
Cultured sour
Zucchini
cream

Mushrooms

Pro-Tip

This balance of macronutrients helps most sedentary people reach their goals,
however, if you are more active or feel particularly hungry at night, feel free 

to add a healthy carbohydrate source to your dinner. See the list in the “lunch”
section for inspiration!

46
Flavor Add-ons:
Vinegar

Sugar-free sauces

Fresh Salsa

Spices or spice blends like garlic salt 


or lemon pepper

Olive oil, avocado oil, butter, or ghee 


in small amounts for cooking

Red pepper flakes or hot sauce

Meal prep
Prepare a few items ahead of time to help you
save time during the week:

Wash and chop leafy greens or other 


vegetables so they’re ready to use on-demand.

Steam or roast a head of broccoli or cauliflower 


to add it to salads or make a quick side dish. 

Store the veggies in an airtight container.

Pre-cook protein, like a big batch of chicken 


breasts, salmon fillets, and other protein 

to quickly add to recipes.

table setting
Plate your meal on a beautiful table setting;
you’ll enjoy your meal more and feel more
satisfied. Slow down, chew well, and enjoy 

each bite. Take a minimum of 15-20 minutes 

to eat slowly, mindfully, and unwind.

47
Pro-Tip

Make Extra

A sure-fire way to make healthy eating easier is the “cook once, eat

twice” method. Make extra servings of a recipe and save 


a few portions for later. Soup, pasta, casseroles, and other 


mixed dishes are all fantastic make-ahead options.

Sample Dinner Meal Ideas

Non-starchy
RECIPE PROTEIN FAT INSTRUCTIONS
Vegetables

Asian
A handful 
 Ground Peanuts Cook the onions, carrots, 


Lettuce
of onions and pork, and ground meat together.

Wraps carrots, a handful beef, or Add your favorite Asian sauce

of romaine turkey and peanuts, then wrap 


lettuce
the filling with the lettuce.

S teak
A handful of lettuce, M arinated S alad
Cook steak, then slice and

S alad a handful of mi xed steak Dressin g add to a layer of greens and

salad veggies strips veggies. Dress and enjoy!

S heet
A handful of S almon, Pine Layer the veggies and

Pan
aspara g us and seasoned nuts salmon on a greased sheet

S almon mushrooms with g arlic pan. Season as desired and

salt or bake. Top with pine nuts 


favorite and serve.

spices

Taco
Leafy g reens, S hredded S our Layer greens and veggies

S alad tomatoes, chicken Cream or in a large bowl. T op with

bell pepper avocado shredded chicken, salsa,

slices hot sauce, and sour cream.

Z ucchini Z ucchini, Ground Parmesan Brown the meat and the

S g pa hetti spirali z ed into turkey 
 Cheese tomato sauce. Li ghtly steam

noodles, tomato or beef the z ucchini. S erve with

sauce meat sauce and parmesan.

Pot R
oast O nions, carrots, B eef or M elted Add the veggies and roast

celery pork roast B utte r
 in a slow cooker on low 


with 
 for 4-6 hours. S erve with

herbs a little melted butter and

fresh herbs.

48
Pro-Tip

If you find it challenging to think of delicious dinner ideas, try 


a healthier spin on some classics. For example, make chicken 

noodle soup with barley instead of noodles, or skip the noodles
altogether! Craving pizza? Try a cauliflower crust loaded with your
favorite toppings; look for pre-made crusts in the frozen food aisle.

Dinner Shopping List – Sample

You don’t have to buy these items; this is simply an example 

of what you might want to purchase to help you prep dinner.
Create a personalized shopping list based on foods you love
and use the Meal Builder and your Meal Plan as a guide.

Produce Dry Goods

Carrots

Zucchini

Peanuts

Tomatoes

Avocado

Pine nuts

Celery

 Onion Canned tomato sauce

A head of lettuce

Meat and Dairy Condiments

1 lb ground turkey, pork, 
 1-2 jars of your favorite
or beef (lean)

salad dressing

Salmon fillets

Salsa

2 chicken breasts

Hot sauce

Sour cream

Extra virgin olive oil,

avocado oil

Parmesan Cheese

Spices

49
Dinner Meal Plan – Sample
You’ll create a personalized meal plan, but here’s a sample plan 

to give you dinner ideas for the week. Customize your meal plan
to fit your lifestyle and food preferences. If there’s an upcoming
day where you’ll be more active or need extra energy, add 

a serving of unprocessed, complex carbohydrates.

Meal CARBS Veg PROTEIN Fat Notes

Taco Lettuce, Chicken Avocado

Salad tomatoes, breast
MONday bell
pepper

Leftover Whole Lettuce, Chicken Avocado Extra

Taco wheat tomatoes, breast workout this
Tuesday Salad tortilla bell evening,
pepper need more
carbs

Sheet Pan Roasted Salmon Pine nuts

Wednesday Salmon Asparagus,
mushrooms

Pot Roast Carrots, Beef roast Gravy Started

onion, slow
celery cooker
Thursday before
work

Restaurant Mashed Steak Butter and Date night

Meal cauliflower, cheese on
Friday mixed cauliflower
greens

Leftover Brown rice Roasted Salmon Pine Nuts Busy

Sheet Pan asparagus, Saturday,
Saturday Salmon mushrooms needed
more
carbs
Pot Roast Carrots, Beef roast Gravy I was still
onion, hungry,
Sunday celery, added 

side salad a small
salad

50
This Week’s To-Dos
Print any relevant documents such as your Meal Builder, Meal
Plan, and your Self Reflection Diary. Post them on the fridge 

or other convenient spot to reference through the week.

Fill in your Dinner Meal Plan, consult the Meal Builder document,
and create a few enjoyable dinner ideas. You want your dinners to
have two servings of non-starchy vegetables, a serving of protein,
and a serving of fat. Write each meal on your printed Meal Plan
and remember to consider your schedule so that you’ll get
enough fuel for the day.

Prepare your grocery list, shop, and do your meal preparation.

Chop and wash your vegetables, cook your grains and proteins, 

or prepare a recipe to reheat.

Daily practice
First step
Use your Meal Plan to prepare a
nutritionally balanced dinner according
to the Meal Builder formula.

Second step
Slow down, chew well, and
enjoy each bite of your meal
in a peaceful environment.

Third step
Fill in your Self Reflection 

in the diary document after
each meal.

Pro-Tip

Lunch and dinner foods are pretty similar which makes them interchangeable if
you swap a carb from lunch for an extra serving of non-starchy vegetables at
dinner. And there’s nothing wrong with breakfast any time of day.

If you made steak salad for dinner and have leftovers, you can add
a serving of quinoa or brown rice to make a nourish bowl for lunch
the next day. Or wrap your salad in a wholegrain wrap or tortilla.

Remember to still plan for your healthy breakfast and lunches. 


By now, you should find it’s easy to prepare healthy dishes you
love for those meals. But, if you want more structure, reprint 

Your Breakfast and Lunch Meal Plan and fill them out 

whenever you feel the need.

52
Your dinner Meal Plan

Meal CARBS Veg PROTEIN Fat Notes

MONday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Grocery list

53
Self-Reflection Diary
After dinner, sit down, reflect, and write a few sentences about
your meal in the space provided. This mindfulness exercise will
improve your eating habits, increase your awareness, and
encourage you to create a positive relationship with food.

MONday What did you have for Dinner?

What are you most excited to try for dinner this week?

Tuesday What did you have for Dinner? How long did it take you to eat 

your dinner? Did you take enough time?

Wednesday What did you have for Dinner?

If you ate out, how would you rate your meal?

54
Self-Reflection Diary

Thursday What did you have for Dinner? 


Have you tried any new recipes or cooking methods yet? 

If not, do you plan to try anything new for dinner this week?

Friday What did you have for Dinner? How did you feel after your meal?

Were you full, still hungry, or content?

Saturday What did you have for Dinner? Were you distracted by anything 

while you ate? Can you make any improvements to your mealtime

environment?

Sunday What did you have for Dinner? Has your sleep improved this week?

Have you noticed a difference by fueling your body correctly?

Week FOUR: Snacks

You’ve made fantastic progress with your Healthy Eating

Workbook! For your final week, you’ll focus on healthy snacks.
Before you dive into this chapter, reflect on the progress you’ve
made with breakfast, lunch, and dinner.

By now, you probably feel more confident in your ability to plan

healthy meals and you should see some positive changes to your
health like improved sleep, focus, energy levels, and even weight loss.

Fill out the following prompts to reflect on your

progress and realize how far you’ve come.

What worked last week?

Did you feel like you were able to build healthy, enjoyable meals?

What didn’t work last week? Did you experience any challenges
when you made healthy meals your priority?

Have you noticed any positive changes while using the

techniques in the Healthy Eating Workbook?

56
What Should I Have For a Snack?

Snacks aren’t a necessity, and you may find it easier to lose

weight if you forgo snacks. But sometimes snacking can be 

a valuable part of your healthy lifestyle. 



You may need a snack if:

You’re incredibly active and need extra nourishment.

Your schedule requires you to go long periods between meals.

You’re hypoglycemic or have other challenges with blood sugar

and need to keep your blood sugar even and steady.

Snacks can provide extra nutrients you need to fuel you through 

a busy, demanding day; they’re not an opportunity to munch 

on treats or junk food simply because they taste good. Pair a high
fiber fruit or vegetable with a healthy source of fat or protein
to balance your blood sugar, prevent insulin spikes, and stay full
for the hours until your next meal.

Follow the hand-measure technique for snacks:

fruit or vegetable 
 Protein portion Fat portion

portion
The size of your The size 

A handful 
 open palm. of your thumb.
or cupped palm.

Let’s talk a bit more about mindful eating to help you recognize 

if you might need to include a snack on certain days.

57
Snack Meal Builder

Single Portion of Fruit Single Portion of

or Veggies Protein or Fat

Carrots
Hummus

Celery
Nuts or Seeds

Cucumbers
Nut butter

Bell Peppers
Egg

Tomatoes
Cottage cheese

Spinach
Greek yogurt

Sweet potatoes
Avocado

Apples
Aged Cheese

Pears
Coconut

Berries

Peaches

Plums

Bananas

Pro-Tip

Avoid Late-Night Snacking

Try not to snack before bed. If you snack, it can signal 


your body to be awake and disrupt your natural sleep cycles. 

Try some herbal tea before bed instead!

58
Sample Snack Ideas

RECIPE Fruit or Vegetables PROTEIN Healthy Fat INSTRUCTIONS

Veggie sticks Carrot, bell Hummus Use hummus as a dip 


and hummus pepper, 
 for your favorite veggies.
or cucumber
sticks

Apple Slices Slices of apple Half 
 Half 
 Combine the yogurt 


and yogurt dip or pear – add a serving a serving 
 and peanut butter into 

cinnamon if of Greek of peanut a dip. Enjoy with apples.
you desire yogurt butter

Celery and Celery Sticks Cheese spread Dip the celery sticks 

Cheese like Laughing in the spread – add hot
Cow or cream sauce if desired.
cheese

Filling fruit Peaches, Cottage Toss together in a bowl 


Salad plums, 
 cheese and enjoy.
or berries
or Greek
yogurt

Savory Trail Freeze-dried mixed Salted Add to a bag for a delicious

Mix vegetables mixed nuts portable snack.

Sweet potato Thinly sliced sweet Peanut or Toast the sweet potato
toast potato or apple almond slices until soft, top with
butter nut butter and a little
honey.

Egg Bowl Sliced tomato or Hard-boiled Layer hard-boiled egg 


fresh salsa egg and tomato slices, add salt
and pepper or hot sauce.

Pro-Tip

You may think some activities go hand-in-hand with a snack, 


like a movie or visit with friends. Instead, bring a water bottle, 

seltzer water, hot tea, or black coffee as a way to break the habit.

59
Snack Shopping List – Sample
This week, you’ll practice intuitive eating instead 

of planning. You don’t have to buy these items; 

they’re merely a suggestion. You already purchase 

many of these foods for your breakfasts, lunches, 

and dinners. Buy a little extra to serve as your snacks.

Produce Dry Goods

Carrots

Mixed nuts

Cucumber

Apples

Seeds

Tomato

Berries

Peanut or other nut

butter

Celery
Bananas

Protein and Dairy

Cheese or cheese spread

Greek Yogurt

Cottage Cheese

Eggs

60
Mindful Eating

Before you eat any meal, it’s always wise to check in with your
hunger and be mindful of your body and its needs. This will
prevent you from getting too hungry, but also prevent mindless
eating or snacking out of habit.

Before you eat a snack, decide if you’re physically hungry 


or if you’re feeling bored or stressed. Here’s a checklist to help
you know the difference.

True Hunger

Builds gradually

Many foods sound appealing

Usually happens hours after a meal

Goes away when you’re full

You feel satisfied after you eat

Emotional Hunger

Appears suddenly

You crave a specific food (usually “junk” food)

Happens regardless of when you ate last

Persists even though you’re full

You feel guilt or shame after you eat

If you aren’t physically hungry, drink water, skip the snack,

and eat at your next meal. Distract yourself with a project, go 


for a walk, call a friend, or do a stress-relieving activity like 

deep breathing, meditation, or yoga. These tips will help you
overcome your emotional urge to eat.

61
Pro-Tip

If you have difficulty knowing if you’re physically hungry and need a snack, 

use your Self Reflection Diary to record how hungry you feel at the beginning 

and end of each meal. Use Simple’s hunger scale to rate your hunger level; 

it will help you build awareness so that you eat intuitively and honor the signals 

your body sends.

Eat when you’re at a level three and stop around level six 

or seven so you won’t overeat, eat when you don’t need fuel, 

or wait too long between meals and panic because you’re 

so hungry.
1 2 3 4 5
Feel like you’re Look for Manageable Feeling a little You’ve recently
too hungry, anything within hunger, calm “snacky” eaten
weak, or dizzy arm’s reach 
 about eating
to eat
6 7 8 9 10
Feel satisfied Not overly full You’re still Thanksgiving So uncomfortable
with your meal, eating, but have full you need to
could eat two stopped unbutton your
more bites noticing your pants
food

62
If you are new to intermittent fasting you may find yourself feeling
a little hungrier than usual between meals. Or if you’re someone
who used to graze throughout the day, you might be eating extra
meals out of habit.

Using the hunger scale will help you be more in-tune with your
body so you can determine if you need a snack to help you get 

to your next meal.

If you’re falling to a three on the hunger scale between meals,

you may need to eat a snack, and that’s okay! As you learn 

to build better meals and get more comfortable with fasting,
you’ll find that you’ll overcome your need to snack.

Don’t worry if it takes you a few weeks to overcome

your snacking habit. It will come with practice 

and patience.

63
Weekly Meal Plan – Sample
You’ll have an opportunity to make a personalized meal plan, but
here is a sample that might inspire you as you plan out your meals
for the week.

Breakfast Lunch Dinner Optional Snack Notes:

Carrot Quinoa Asian
Cake Bowl lettuce
MONday Oatmeal Wraps

Carrot Cobb Slow Chicken Bringing a snack

Cake Salad cooker breast today because I
Tuesday Oatmeal pot roast have to eat a late
lunch

Protein Quinoa Asian

Pancakes Bowl Lettuce
Wednesday (make a Wraps
big batch)
Protein Cobb Butternut Cottage Work out today,
Pancakes salad chili cheese added a snack
and fruit
Thursday

Protein Butternut Slow

Pancakes Chili Cooker Pot
Friday Roast

Skip Cobb Salmon Hard-boiled egg Added snack 


Breakfast Salad Sheet Pan and an apple to eat between
Saturday lunch and
dinner after
fasting
Eggs and Restaurant Salmon Brunch with
Toast Meal Sheet pan friends
Sunday

64
This Week’s To-Dos
Print any relevant documents such as your Meal Builder, Meal
Plan, and your Self Reflection Diary. Post them on the fridge 

or other convenient spot to reference through the week.

Fill in your Meal Plan, consult the Meal Builder document, 


and create a few enjoyable meal ideas.

Write each meal on your printed Meal Plan and remember 


to consider your schedule so that you’ll get enough fuel 

for the day.

Prepare your grocery list, shop, and do your meal preparation.

Chop and wash your vegetables, cook your grains and proteins, 

or prepare a recipe to reheat.

Daily
First step Second step
Use your Meal Plan to Slow down, chew well, and enjoy each bite
prepare balanced meals. of your meal in a peaceful environment.

Third step
Every day after dinner, make notes in
your Self Reflection diary.

65
Weekly Meal Plan
Breakfast Lunch Dinner Optional Snack Notes:

MONday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Grocery list

66
Self-Reflection Diary
Sit down and write a few sentences about your meal after dinner
each night. This mindfulness exercise will help you improve your
eating habits and build a positive relationship with food.

MONday How was your energy level today?

Tuesday Did you use the hunger scale today? Was it useful?

Wednesday Were there any moments today that you felt emotional and wanted
to eat? Have you noticed any patterns from which you can learn?

67
Self-Reflection Diary

Thursday Have you tried any new recipes or cooking methods

you especially enjoyed?

Friday Have you experienced anyone trying to pressure you to eat when
you weren’t hungry? How did you manage it?

Saturday What was your favorite meal this week? 


What made the meal so enjoyable?

Sunday What health benefits have you noticed from eating healthily this
week? Did you sleep better, have more energy, more confidence, 

or clearer thoughts?
You did it!

You've learned so many helpful tips and tricks to improve 


your meals' nutritional quality and your relationship with food.

But, this is just the beginning of your new lifestyle journey.

As you learn and grow, you’ll hone your ability to optimally

nourish your body so you can maintain excellent health for life! 



Let’s return for a moment to think about your initial purpose of

starting this workbook – your goal to become a healthier eater!

Take some time to go back through each of your “Self Reflection

Diaries” to see your progress!

Over the past four weeks, we hope you were able to notice your

successes, but also pinpoint some areas you can work on next!

69
way to go!

If you feel yourself slipping, reread the principles found in this

workbook often as a reminder of what to do to stay on track.

Also, peruse the sections on nutrients theory found in the 


“What to Eat” section for each week; it will help you realize 


why the correct balance of nutritious foods will help you meet

your goals.

Try new recipes and cooking methods to keep things interesting

and don’t be afraid to experiment with different foods and meal

timing! This is your experience, and you want to find what works

for you!



Be patient, major life changes and improvements take time! 


By using the principles you learned in this guide and by making

small, SIMPLE changes every day, you’ll be able to make a huge

impact on your health!

Congratulations for putting in the time to use this guide. Best 


of luck to you on your health journey; we’re right here to cheer

you on!

70
AI-powered mobile
companion for nutrition
and intermittent fasting

Tracker