food lists

Your gameplan is all about flexibility—we’re not here to take the joy out of eating. This mix and match 🧩 food list makes it easy to build balanced meals that support your goals while fitting your 😋 tastes.

build your plate

01. Pick a protein

⚖️ Serving: 30g protein (~4oz animal protein or 5-6 oz plant-based protein)

A variety of labeled food ingredients including chicken breast, Greek yogurt, wild salmon, wild shrimp, free-range eggs, organic non-GMO tofu, ground turkey, edamame, cottage cheese, tempeh.

02. Choose a carb

⚖️ Serving: ~45g carbs (2/3 cup cooked grains, 5-6 oz starchy veg, 1 medium fruit)

A collage of bowls and images displaying various food ingredients including rice, quinoa, sweet potato, acorn squash, plantain, corn, whole grain pasta, sour dough bread, mixed fruits, and oats.

03. Add healthy fats

⚖️ Serving: ~12g fat (~1 tbsp oil, 1/3 avocado, 15 nuts 1 tbsp nut butter)

A collage of food ingredients including EVOO, avocado oil, nut butter, almonds, hemp, flax, chia seeds, tahini, coconut oil, butter, full fat dairy, and canola soybean oil.

04. Fill with veggies

⚖️ Serving: ~1 cup cooked or ~2 cups raw (~5g to 10g carbs depending on the vegetable)

A collage of fresh vegetables labeled from top left to bottom right: cooked spinach, summer squash, green beans, mushrooms, asparagus, artichoke, eggplant, zucchini, cucumber, and celery.

Don’t forget to boost 🌶️ with flavor and hydrate 💦 with 16-20oz per meal!

favorites

We often get asked for recommendations for certain foods, so here are some of our favorites to build into your routine!

Coming soon!