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Rebuild Food Cycle

We created the food cycle to help guide your healthy eating through the week. See a sample menu below as well as a long list of proteins, fats and good carbs.

On SLIM DAYS (high protein days), eat protein and fat for each meal. Eat lots of leafy and cruciferous vegetables. Your ideal plate should be 50% fibrous veggies, 30% protein, 20% fat. Avoid fruits and starchy carbs.

On STRONG DAYS (good carb days) enjoy the good carbs that you missed eating on your slim days. In moderation, of course.

On the R&R days celebrate the progress you have made by giving yourself two days off.



Good Proteins

poultry, steak, ground sirloin, bison, lamb, salmon, tuna, shrimp, lake trout, anchovies, halibut, eggs, dark green leafy vegetables, beans and legumes, tofu

Good Fats

ghee, grass-fed organic butter, egg yolks, coconut oil, coconut butter, coconut milk, mct oil, olive oil, olives, avocados, avocado oil, nuts & seeds

Good Carbs

All fruits (Berries are the lowest in sugar and filled with antioxidants) & vegetables.


protein powder, coffee, herbal teas, apple cider vinegar, herbs and spices, lemon juice, maple syrup, honey