High Quality, Mostly Lean, Protein

Which supports cell function, energy, metabolism, satiety, and helps control cravings. Aim for 100 – 200g (or 1/4 – 1/3 of your plate) per meal (eggs, poultry meat, white and oily fish, game, beef, lamb meat, organ meat).

Nourishing Fats

Which provide energy, promote nutrient absorption, support blood sugar balance, brain health, and hormone production. Include 1 – 2 tbsp per meal (butter, olive or coconut oil, olives, avocado, nuts).

Non-Starchy Vegetables

Which are high in fiber, water, vitamins, and minerals, as well as antioxidants and phytonutrients. These control blood sugar and support gut health. Half of your plate should be made up of non-starchy vegetables (all vegetables besides beetroot, butternut, pumpkin, peas and corn.

Starchy Vegetables & Complex Carbohydrates

Which support energy levels and balanced blood sugar, are also packed with fiber, and help with satiety. Aim to fill a 1/4 of your plate with these (potato, sweet potato, rice, quinoa, legumes). Alternatives you can opt for fruit.