Results happen in the kitchen.Your kitchen is the #1 tool you need to achieve your goals. Meal prep, planning and packing meals is key to staying on track and getting the results that you want. Make the time to plan accordingly. Life can get crazy, but if you take the time to set yourself up for success the week will go so much smoother.  



  • Drink water like it’s your job (200lbs= 100oz)
  • Combine lean protein and complex carbs at every meal
  • Avoid Processed packaged foods
  • Eat the rainbow. Get lot’s of leafy greens and eat
  • Vegetables and some fruit daily!


Make meal prep and planning a priority. 1-2 times per week plan meals ahead of time. Prep and pack healthy options so you can start on track even when life gets hectic. Your healthy meal goal is to combine lean protein and complex carbs at every meal, get your greens daily and drink adequate amounts of water. Prep and pack meals and snacks for when you will be out of the house. 

The beauty of food prep is it allows you to build different meal combinations. You can create bowls, salads and wraps using your bulk of prepped food. The more you plan for success the more progress you will see.


Pick a starch: Brown rice, pasta, sweet potatoes, white potatoes, quinoa, bulgur, and farro are our favorites.

Select vegetables: Asparagus, zucchini, broccoli, yellow squash, Brussels sprouts, string beans, tomatoes, carrots, pepper, and eggplant can easily be roasted or sautéed.

Choose a protein: Beans, chickpeas, tempeh, seitan, tofu, fish, chicken, beef, pork, turkey, and shrimp are a good place to start; choose accordingly based on your dietary needs.


Drink 1/2 your body weight in ounces of water daily (200lbs=100 ounces) 
Water increases your metabolism so much that if you’re chronically dehydrated, it can mean up to an 8-pound weight gain or more per year. It is so often we mistake hunger for dehydration. In order for proper diet and exercise to be truly effective, you’ll need to maintain a proper hydration level so that the body fat released into the bloodstream can be broken up into proteins.