Free Nutrition Resources

lose fat build muscle guide

Figuring out what to eat and how much to lose weight can be a bit tricky, right? Plus, while you're shedding those pounds, it's important to think about maintaining or even building muscle. After all, muscle is key to keeping your body at a healthy weight and plays a big role in healthy aging!

This guide will help you build your own personalized nutrition framework. It includes:

  • Explanation of energy balance and why it matters

  • Instructions for calculating your calorie and protein needs

  • Fiber and water recommendations based on age and gender

 

pleasure & purpose Cookbook

A key to long-term sustainable health is enjoying the foods that nourish your body. Try these recipes that enhance the flavor of nutrient dense foods and bring joy back to your table.

Cookbook includes:

  • Six chapters (Breakfast, Meatless Monday, Fish, Poultry, Simple Sides & Desserts)

  • 57 recipes

  • Information on how different foods nourish your body

  • Cook’s notes

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Starter Grocery List

Our dietitian-authored Starter Grocery List will help make shopping for some of the healthiest foods on your next trip to the store a breeze.

Includes recommendations for:

  • Pantry

  • Produce

  • Freezer

  • Meat / Seafood

  • Dairy

 
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Healthy Breakfast Ideas

Change up your morning routine and get a healthy start to the day with some of our favorite high protein, high fiber breakfast ideas for you and your family.

Includes ideas for:

  • Bowls

  • Parfaits

  • Toast/Sandwiches

  • On-The-Go

  • And more!

Meal Building Tool

This tool is designed to assist you in building meals with greater ease. There are numerous advantages to using this approach for creating meals, such as enhanced satisfaction after eating, sustained energy levels throughout the day, better management of blood sugar levels, and the ability to stay within your calorie budget.

Includes ideas for:

  • Breakfast, lunch and dinner

  • Reading labels for carbohydrate foods

  • Portions of each food group