Nutrition is the supply of nutrients to your body to promote health, growth, and life. The guidelines here are quite simple. Adhere to them and watch the magic happen!
Nutrition guidelines:
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Your eating should stay within your TRF window
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Follow your 'food tables' below to construct your meals
Things to keep in mind:
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Start by aiming for 3 meals per day, snack options available too
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Listen to your body. Sometimes you only feel like 2 meals a day. Don’t force feed yourself because you think you have to. Just eat when you’re actually hungry!
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Food prep is your friend! Cook plenty in one go and store them in containers for future lunches and dinners to make things easy for yourself and avoided temptation.
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Eat the rainbow. No we don’t mean candy. We mean eat a range of vegetables with different colours. Each has its own unique set of benefits, and your body thrives on diversity.
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We don’t believe in counting calories. Use the innate intelligence of your body. Listen to what your body is telling you. It takes practice because we are so out of touch, but try to govern your meal sizes bigger or smaller depending on your energy levels and how you feel overall.
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Make it easy for yourself. Find some recipes you love and that work in your lifestyle and make them staples.
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Get the family onboard!
your food
tables
Use the food tables below to create delicious nutritious meals.
Choose 2 servings of fats from the list below:
Your best fat choices
Ghee
Coconut Oil
Avocado Oil
Olive Oil
Avocado
Macadamia Nut Oil
Coconut Cream*
Goats Feta
Second best fat choices
Butter
Full/Double Fat Cream
Full Fat Sour Cream
Flaxseed Oil
Fish Oil
Hemp Seed Oil
Chia Seed Oil
Low Carb, High Fat Mayo
Tips:
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You can mix the fats from the different categories to make a serve.
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The fats in category A are the best fats and can be used more freely.
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The fats in category B need to used with more moderation –stick to the serving guidelines.
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*Coconut cream: If possible choose non-canned options to avoid BPA exposure.
Your portion guide. Each image represents 1 serve.
Choose 1 servings of protein from this list below:
Animal protein
Beef
Bacon
Chicken
Venison
White Fish
Salmon
Any Other Seafood
2 x Eggs
Lamb
Turkey
Duck
Chorizo
Vegetarian protein
Tempeh
Tofu
Clean Lean Protein
Goats Feta
Almonds
Cashews
Brazil Nuts
Pine Nuts
Walnuts
Macadamia Nuts
Pumpkin Seeds
Tamari Seeds
Chia Seeds
Tips:
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You may mix 2 half serves of a protein to form 1-serve.
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Choose organic and free range meat when and where possible.
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We recommend choosing the fatty cuts with your animal options.
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For a metric reference;
Ladies = 100-140grams
Gents = 140-180grams
Your portion guide. Each image represents 1 serve.
Choose unlimited servings of vegetables from this list below:
Vegetable choices
Kale
Spinach
Broccoli
Silverbeet
Cos Lettuce
Asparagus
Bok Choy
Cauliflower
Zucchini
Celery
Red Cabbage
Green Cabbage
Leek
Peppers/Capsicums
White Onion
Red Onion
Cucumber
Mushrooms
Ginger
Garlic
Sprouts
Daikon Radish
Spring Onion
Kohlrabi
Brussel Sprouts
Green Beans
Tips:
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Combine any mix of the vegetables for a serving
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Aim for 2 serves of vegetables a day
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Vegetables are measured raw
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Try to use organic vegetables whenever possible
Your portion guide. Each image represents 1 serve.
Optional: choose 1 serving of carbohydrates from this list below:
Your carb choices
Pumpkin
Carrots
Beetroot
Butternut Squash
Parsnip
Swede
Kumara (1 small)
Brown Rice
Chickpeas
Lentils
Quinoa
Oats (steel cut where possible)
OR choose between ¼ cup and ½ cup of Banana, berries, kiwifruit (combined & frozen in portions is great for smoothies)
OR choose 1 slice of Super Seeded Paleo bread or 2 Paleo crackers
Notes on carbs:
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If your primary goal is weight loss, you may skip out on the carbohydrate serving or swap it for an additional vegetable serving
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A carbohydrate serving in your post exercise meal is optional, and restricted to if you have performed exercise that day
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You will still be getting carbohydrates from your other food groups
Your portion guide. Each image represents 1 serve.
Garnish your meals with the following additions:
Use sensibly
Himalayan rock salt
Fresh ground black pepper
Fresh herbs
Fresh ground mustard powder
Fresh spices (paprika, turmeric, cinnamon)
Chilli powder or dried flakes
All dried herbs (rosemary, oregano etc)
Basil pesto
Parmesan
Arrowroot to thicken sauces
Coconut aminos
High fat, no carb mayonnaise
Balsamic
Apple cider vinegar
Oyster sauce
Fresh lime and/or lemon juice
Fish sauce
Homemade Chicken, Beef, Fish or Vegetable stock
Tamari sauce
Soy sauce
Worcestershire sauce
Sesame oil
Tips:
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Combine any mix of the additions to taste
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Try to use organic whenever possible
A sensible serve and approx. 2-3 tbsp for liquids.
Choose 1 serve from the snacks below:
Notes on snacks:
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Limit snacks to one serving per day. If weight loss is a primary goal then avoid snacking between meals
Your snack choices
Macadamia nuts
Almonds
Walnuts
Brazil nuts
Pecans
Pine nuts
Avocado
Hard boiled eggs
Celery & nut butter
Pumpkin seeds
Sesame seeds
Bone broth
A small tin of tuna in lettuce cups with avocado
Pate and 2 x paleo crackers
Shredded roast chicken in lettuce cups
Half an apple with 1 tbsp of nut butter
Blueberries with Greek yoghurt or coconut yoghurt
Veggie sticks with dip (tahini, hummus, pesto or guacamole
Your portion guide. Each image represents 1 serve.