top of page
Nutritional Cooking

Nutrtion Breakdown

In order to meet your goals, you have to change your eating habits.  I'm not saying that you have to make drastic changes or starve yourself, but change is necessary.

Below, I'll breakdown the guidelines you should follow throughout the challenge and moving forward.

What do I do?

Nutrition is a hang up for most people because there are so many different ideas, myths, and conflicting information about what proper nutrition is supposed to look like.   In this guide, I will help you understand what you should be doing, how to build a better plate, and so much more!  

Be patient with yourself.  Getting started can be the hardest part of learning to eat healthier because there is so much conflicting data out there and God knows what to trust. I'll tell you one thing that's certain.... STOP DIETING. Diets are designed with profit in mind. Those big companies care about one thing and one thing only... $$$$$. You being on their diet is a money maker, but it's made that way so that you have to rely on their products to keep it off and really... who can afford that???? Other than that, diet pills, drinks, and other fad diets can be extremely dangerous. I'm really surprised I'm still alive because I wanted that quick fix and would ingest just about anything that had the promise of fat loss and/or weight loss attached to it. Although rarely did it actually work.


Over the next few weeks, I'll teach you how to make smart swaps, healthy but tasty recipes, meal plan, meal prep, and eating healthy so that you can enjoy a night out with your friends, or a family get together. If you follow a few simple rules, you'll really notice the change not only in your weight, but your mood and energy and if not, I can help you understand why not and fix the problems. As a disclaimer, I'm not here to judge you, I'm here to support you and make the best recommendations for you to ensure your success so if I give you advice, it's only meant to help you and should not be taken as criticism.

Meal prepping and planning can be super stressful, but if you fail to plan, you plan to fail. I don't normally meal prep unless I'm making a recipe that has more than on serving and I save the rest for leftovers. Take one day to go over the meal plan and make any adjustments to it that you wish to make but be sure to do it before Monday (I normally do this on Sundays) Once you determine your meal plan, you can then shop, and prep for the week if you choose. A few money saving tips: -When you are buying chicken, I recommend buying a 3 pack of chicken breasts. These breasts are typically on the thick side and can be cut horizontally to make 6 servings. Put the pieces in small freezer bags and freeze. You can do the same with legs and thighs (freeze 1 serving in small freezer bags) -a 1 pound pack of ground beef can be cut into 1/4 servings and frozen in small freezer bags. -frozen veggies last longer than fresh and you can get more for your money. -buy bags of fruit rather than individual pieces.

You should derive most of your meals from whole foods and embrace clean eating as a lifestyle change.  Clean eating simply means eating foods in their most natural state.  The things to avoid as much as possible include saturated fats and trans fats, processed foods, sugary foods and beverages, fried foods, simple carbs, artificial sweeteners (use stevia, monk fruit, honey, or agave nectar), alcohol, preservatives, chemical additives, food dyes, g sodium, and anything you know you are allergic to or have a senstivity to.


1.  East six small meals per day (3 meals and 3 snacks)

2. Don't skip meals!  Breakfast should be eaten within an hour of waking up-in other words wait at least an hour before getting that first meal in-this is a perfect opportunity to get some water in first thing in the morning)

3. Eat lean proteins.

4. Eat healthy fats

5. Get your fiber, vitamins, nutrients, enzymes, and carbohydrates from fruits and vegetables.

6. Portion control! (guide provided below)

7. Drink 8 oz of water with each meal and snack

8. Try not to eat anything late!  12/12 fasting is recommended- 12 hours eating window and 12 hours of fasting (mostly during sleep hours) so if you have your first meal at 6 am, you should not eat anything after 6pm.

Chosing your meal plans

Choosing your meal plans can be overwhelming at first, but you know what you like and that's why you're given the freedom of choice.  Each meal plan is 4 weeks long and includes TONS of recipes.  Start with Meal plan one and go through it the options and pick what you may like and move on to the next one until you have enough options for the duration of the challenge.  The recipes links are the name of the recipe if it's underlined.   

Coach Contact

If you need help, you can always message me any time.  I can help you with restaurant menus, suggestions, tips, or help with anything nutrtion and diegestion related

302-476-4323 (call or text)

xx Merrilee

bottom of page