HEALING YOURSELF

WITH WHOLE FOODS

 THIS IS HOW YOUR PLATE SHOULD LOOK
D
ES
AN
%

BL
50

P ROT E IN -RICH
TS
TA
UI

F O OD S
GE
FR

2 5%
VE

25%
ST A RC H Y
& F I B RE - RI C H
CA RB O H YD RATE S
 EAT A PROTE IN S OUR C E P E R M E A L
(Roughl y ¼ of t h e pl at e )

• Lean beef cuts

• La m b
• Lean pork

• C hi c k en
•White fish

• S a lm o n
• Al l m a rine f oods

• Canned fish

•Eggs a nd mil k

• U n s w e e te ne d y oghur t

•Goats che e se / f e ta cheese / cotta ge cheese

•Beans a nd L e gume s

•Whey p rote in powder (limit to once per day)

• Pea a n d rice p rote in powder (limit to once pe r d a y)

 A IM TO EAT 2-3 C UP S OF VE G E TA B LE S
OR
F RUIT P E R M E A L
(1/ 2 t h e pl at e )

• Broccoli • Blueberries
• Beans • Raspberries
• Carrots • St rawberries
• Cucumbers • Apples
• Tomato • Oranges
• Green leafy vegetables • Pears
• Celer y • Banana’s
• Cauli fl o we r • Figs
• Capsicum
• Eggplant
 A DD A SERV ING OF H E A LT H Y CA R B S
PER MEAL
(1/ 4 T H E P LAT E )

• Potato, pumpkin, parsnips

• Sweet potato

• Fruits / Dates

• Lentils, chickpeas and beans

• Whole oats

• Whole grains

• Whole grain rice

• Honey
 A DD PREB IOT IC FOODS DA ILY

• Co l d p o tato

• G re e n ( unrip e ) b a na na s

• Ap p l e s

• Par s ni p

• Radi s h

• C hicory root

• As paragus

• B e e troot

• O nion

• Le e k

• G a rl ic

• W h ol e oats / w hole g ra ins/ brown rice

• F laxse e ds
 A DD ON E H E A LT H Y FAT S OUR C E
TO E AC H M E A L

• All fatty meats and fish

• Olive oil

• Nut butters

• Nuts

• Avocado

• Organ meats

• Coconut oils and yoghurts

• Flaxseeds
 A DD F RESH H E R B S TO M E A LS
WHER E P OS S IB LE

• Basil

• Mint

• Parsley

• Dill

• Coriander

• Spearmint

• All spice

• Pepper

• Paprika

• Chilli
 CA LO RI E D E N S E FOODS S H OULD
CO N TRI B U TE L ESS T H A N 5 % OF YOUR DA ILY
F OO D VOLUM E

• Sweets

• Sugars

• Cakes

• Liquids other than water, coffee, tea

• Pastry

• Deep fried foods

• Processed packaged foods

• Cereals

• Breads/ Pastas

• Take out

• Cooking oils
 MEAL FREQUENCY

Now you have our meal structure, you can

determine your meal frequency.

This is down to personal preference,

whether you want to eat 2 meals per day or

5, whatever you can sustain, allows you to

keep a lean physique and healthy

digestion. Keep in mind that that for

optimal metabolic fitness, periods of time

without food are beneficial, so we don’t

want to be eating from sunrise to sunset

and more.

We also need to be mindful of energy

intake, if you are eating 5 meals per day in

this structure, this may put you in a surplus

of calories, so adjust the serving sizes

accordingly.
 ADJUSTING THE SERVING

SIZES FOR YOUR GOAL

Once you have switched to a whole food diet and established some structure

in your daily food intake, you can then adjust the serving sizes based on our

goal. The metrics we will use to determine if you need to increase or decrease

your food intake will be bodyweight, circumferences, how your clothes are

fitting and visually how you are looking.

If your goal is to lose body fat, start by choosing lower calorie options on your

plate, this might mean choosing white fish instead of beef for the protein to

reduce fat intake, or choosing sweet potato over rice to reduce the calories

from the carbs source.

You can also start to reduce the portion sizes in each meal to decrease the

calorie intake, for example, remove carbohydrates from standard meals and

only add to workout meals, or eat half a fist post workout rather than a full fist

size serving, or you may eat half a thumb size serving of fat, for example.

Alternatively, if you were eating five meals per day, you might drop to four

meals per day to reduce overall calorie intake.