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Mindful Eating Plan

A Place to Begin


Our Mindful Eating plan is a great place to begin.

This anti-inflammatory eating plan was designed to target sources that often trigger inflammation.


Everyone is unique, so think of this as a starting point. This may be exactly what you need, but in some cases, we'll need to customize it even more, help with cooking tips and ideas, recipes, and lifestyle choices.


Through our Nutritional Therapy programs, Deep Gut Restoration, and Microcirculation, there are many ways to help you uncover and break through the barriers to your success!

Build your Breakfast:

Include a variety of protein,
green veggies and fat daily

  • Coffee or tea with added fat

  • ~30 g protein: 2-3 whole eggs, or 2 - 4 oz protein

  • 1 cup leafy greens or other non-starchy veggie

  • 1 tsp ghee or other safe oil

  • 1/2 avocado, olives, nuts/seeds or heavy cream

  • 1 oz full fat cheese, if tolerated

Morning snack:

You may not need a mid-morning snack, but here are a few ideas if you do

  • Low carb, whole food snack bar, such as Bulletproof or Quest brand

  • 6 oz Stevia sweetened coconut chia pudding

  • Mug of bone broth

  • Primal Kitchen protein smoothie *see us for recipe

  • Paleo pancake with almond butter

Tips for added success:

  • Avoiding adding starches at breakfast.

  • Eggs can be prepared any way; greens can be raw, wilted, scrambled in or swapped with any non-starchy veggies. 

  • A serving of nuts, uncured bacon, ground sausage, smoked salmon, heavy cream and full fat cheese can be added as desired or replace with avocado if needed.

  • Add sea salt and pepper along with any organic fresh or dried herb such as basil, dill or Italian seasoning.

  • Crustless quiches, low carb muffins and bakes are great options. See us for recipes.

  • Coffee with heavy cream and 2 TBSP of collagen (protein) can be added to breakfast. 

  • Coffee with MCT oil and/or heavy cream can be used on intermittent fasting days.

  • See us to discuss intermittent fasting and if it’s right for you.

Build your Lunch:

  • 2 - 6 oz, meat, fish or shellfish

  • 1 c leafy greens

  • 1 c non-starchy veggies

  • 1/2 avocado

  • 2 Tbsp raw kraut (if tolerated)

  • 1 Tbsp olive oil and vinegar

  • 2 Tbsp seeds

  • 1 oz cheese, if tolerated

Afternoon snack:

You may not need an afternoon snack, but here are a few ideas if you do

  • Smoked wild salmon and cucumber

  • 8 oz bone broth

  • Primal Kitchen protein smoothie

  • Guacamole romaine boats

  • 6 oz full fat plain yogurt and berries

  • Green smoothie (see us for recipe)

Tips for added success:

  • Soups, salads, sautés and stir fries are all great options.

  • Make your own olive oil and vinegar dressing or try Primal Kitchen, Bragg’s or Hillary’s.

  • Many prepared dressings contain added sugar and inflammatory oils.

  • Use coconut oil, avocado oil, butter or ghee to roast veggies

Build your Dinners:

  • 3 - 6 oz fish, meat or grain free tempeh

  • 1.5 c leafy greens

  • 1 c non-starchy veggies, sautéed, grilled or roasted in 2 tsp healthy fat. “Zoodles” with pesto are a fun way to do this.

  • 1/2 c starchy veggie such as sweet potato, parsnips, jasmine rice or ¼ cup soaked and pressure-cooked quinoa, sorghum or millet.  If not gluten intolerant, you can use sourdough or sprouted grain bread.

  • Add fat to taste!

  • Use fresh herbs and spices. Avoid spice blends containing binders, sugars or MSG.

More snack options:

Only eat when hungry. As you adapt to burning fat for fuel you may not have the urge to snack at all.

How can you tell if you are actually hungry?  Ask yourself if you could eat salmon and broccoli now. If not, drink clean water with a pinch of sea salt.

  • 1 oz - 85% dark chocolate and a handful of almonds with a sprinkle sea salt

  • 2 celery sticks with nut butter or ½ can of sardines (Costco)

  • 1 oz goat or sheep cheese, 4 pecans and a few organic berries

  • Raw veggies with 1 oz cheese drizzled with olive oil or olives

  • Nori wrap with arugula, sauerkraut and a slice of Trader Joe’s wild smoked salmon

  • 8 Jackson’s honest sweet potato chips with ½ avocado (evening only)

  • 9 Siete brand tortilla chips and 2 Tbsp fermented salsa, kraut (evening only)

  • 4 oz dry kombucha can be enjoyed daily as desired, but may not be well tolerated

  • 1 hard-boiled egg and spinach or celery sticks

  • ½ green banana and handful of almonds (evening)

  • Jicama sticks and cauliflower hummus

  • Fat bombs (many recipes can be found online)

  • Bulletproof or Quest Bar

Treat ideas:

You may not need an afternoon snack, here's a few ideas

  • Plantain or sweet potato chips (cooked in healthy oil) with ½ avocado

  • Siete brand tortilla chips and salsa or kraut

  • 1 square Alter Ego 85% bar with a handful of nuts

  • “Mug muffins” (see us for recipes)

  • Primal Kitchen, Quest or Bulletproof collagen protein bars

  • Whipped coconut cream with cinnamon and 10 berries

  • Avocado ice cream (see us for recipes)

  • Green smoothie (see us for recipes)

Keys to success:

  • Exercise 3-5 times per week

  • Practice active relaxation daily

  • Work up to drinking 1/2 your body weight in ounces of clean water per day. This is critical for proper function of your body systems.

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