Each day what we choose to eat is the key to how we look and feel. What we consume is essential to the prevention (or risk) of type 2 diabetes, heart disease, metabolic syndrome, obesity and even certain cancers. Whenever we embark on a new adventure, we do our best to prepare ourselves for the journey. The “Get Your Awesome On!” eating plan may (or may not) be a radical shift from your current routine. Get in the habit of planning your days and your meals in advance so that you decrease the possibility of added stress in the mornings and prevent extra trips to the grocery store.

If you are doing this plan as an individual (meaning, you are cooking for one and not as a couple or family), most recipes can be cut in half and one portion saved for lunch or dinner the following day. If there is a day when you simply do not like the vegetable or meal of suggestion, feel free to substitute according to our lists of preferred vegetables and fruits or just a pick a meal from another day that works better for you.

Now for a list of the preferred foods (most grain and legume amounts implied are for cooked (not dry) products). In most cases we have listed what one serving looks like. The exception would be eggs, which will vary according to individual taste and recipes prepared. We recommend no more than an average of 10 eggs/week.


Download a PDF of How to Eat and “Get Your Awesome On!” (you can also learn about portion controlsnacks and see a glossary of terms). To get started, click here to see the first week’s meal plan and recipes or download a PDF: Meal Plan and Recipes – Week 1