This section is all about determination, effort, and action. Without your effort, this journey will be short-lived. However, if you’ve found this page, it means you’re serious about changing your life and you’re ready to put in the necessary effort to become energized and healthy. Below, you will find the “Act” section. At this point, you have learned the basics of nutrition, planned out a meal plan for yourself (or your family), and now you need the information to act on those plans. Read below to continue your journey!

Goal 1: Mentally prepare yourself

During your first week Start slow, eat your normal diet and create a Food Diary. A Food Diary is a week long log that you use to document what you eat, how often you eat, and even your mood when eating. It is a great way to see if your meal ratios are scheduled or erratic.

If you subscribe, you will have the opportunity to receive a Free Food Diary to utilize this week, just send an email to subscribe and request a food diary. A fun perk is when you finish the food diary you can send it to the general email at contact@nutriwellprovider.com to receive feedback!

Goal 2: Research healthier options

After your first week take a look at your food diary and determine how you can make your diet healthier? For example, fast food is not always bad. Maybe we will choose the plant based burger with a salad, or a salad and fries rather than a Big Mac and Fries.

During week 2, we will determine what healthier options are out there and where we can fit them into our diet. Make sure your options coincide with your LIKES. Get your creative juices flowing and see how you can make healthier options tasty. How far into a plant based diet are you willing to go? As a side note, consider a family history (FHx) analysis, this will help you determine exactly what diet may be best for you. This can be done by any nutritionist, sign up for one of our programs for your own FHx analysis, or if you subscribe to our website you will be the first to hear about our family history analysis quiz coming soon.

Now consider what kind of diet you’d like to follow, or that you’d like to eventually follow:

1. Will you be vegan, vegetarian, or continue to eat meat in moderation?
2. How will you add your favorite sauces and seasonings to your new meals?
3. Will you start with replacing certain products you use daily. For example, will you replace butter with plant based butter? Or replace milk with soy milk?

After determining the new lifestyle you’d like to follow (vegan, vegetarian, or a lifestyle with low meat intake) use a second Food Diary to write down your new food schedule, and input your new foods based on servings, calorie intake, and your own preferences (Refer back to the planning page).

Goal 3: Determine your Meal Prep routine

There are multiple ways to meal prep. The main reason meal prepping is beneficial is because it saves you money! It also allows you to control your consumption and avoids temptation you may have at a restaurant or fast food joint. Although it seems like 1 method may take more time than the other, generally they all take about 30 minutes of your time for prep. Below there are a few popular methods of meal preparation. As you will see there are three types of people, those who use left over dinner as lunch, those who meal prep, and those who bulk prep:

Now that you know the 2 most common ways of meal prepping, below you will see examples of how they are utilized, you will also find the third way to meal prep.

Examples of A Meal Preparation Routine

1. Bulk prepping tends to be the most ideal for families. If you think about meal prepping for a family of four, 5 days a week, you may go insane. But with bulk prepping the food is scooped out for each family member throughout the week. (SIDE NOTE: One thing to consider, is if your children eat lunch at school, there servings can be saved for dinner.) Now, this method works best if you choose 1 day out of the week to make a large dish. Most people choose Sunday as the prep day. On Sunday make a large dish that will serve as lunch for the week. Bulk prepping is simple because it only takes ~30 mins to cook your meal, and you do not separate all of your food. You simply keep your food in a large bowl refrigerated and use the same lunch container each day by scooping your bulk prepped meal into your container. This is so simple you can do it while rushing out in the AM or right before bed in the PM. This is ideal for those who do not have the means to buy meal prepping containers or feel prepping multiple meals is inconvenient.
2. Meal Prepping is best for individuals who do not need to consider other family members. Like Bulk Prepping it also works best if you choose 1 day out of the week to make your designated meal of the week. It can be a large dish like you make with bulk prepping or it can be a 3 serving meal; such as chicken, broccoli and strawberries. Most people choose Sunday as the prep day. On Sunday you would first set out 5 sets of meal containers. These containers usually have spaces for 3 servings of food. Scoop each food into each space and voilà you have a meal prepped for the week. After about 30 mins of meal prep and 5 mins to place in each containter you are ready for the week. Unlike bulk prepping, you dont have to place your food into a container when rushing out in the AM or right before bed in the PM. You can just grab your meal and head to work. This is ideal for those who do have the means to buy meal prepping Tupperware and do not mind the extra meal prep time.
3. Prepping with Dinner. This can be convenient for either a family, couple, or individual. Being that you will cook dinner 3-5 nights a week, this method will utilize left overs from dinner. This method requires that you make enough dinner to cover lunch for everyone for the next day each night that you cook dinner. For example, if 9 meals are made, 4 of you will eat this for dinner. Then 4 of you will take this for lunch Monday. That leaves one serving in the fridge for anyone who wants it for lunch or dinner this week. Monday through Thursday, do the same with other recipes and save any left overs for lunch or dinner. Pros of this method is that you kill two birds with one stone by preparing dinner each night leading to lunch each day. You may also have left overs that keep you from needing to make dinner a few days out of the week. Cons, cooking time may be longer and a bit more strenuous, consider making this a family event each night depending on the meal!

Final word on meal prep

Each method is designed to prevent you from eating out, save money, and increase homemade nutrient rich food in the diet. Remember, all things take time and effort. Also, consider writing down dinner plans for Monday-Friday each sunday so not only are you prepped for lunch but you are also planning for dinner. After your first 30 days, this will be a habit and it will no longer be a hassle. But we should be honest with ourselves and note that this will be hard at first, and like all things it will get easier. Sure you may slip up once in a while but that’s human! If you order out for convenience be mindful and order something healthy, but avoid overeating.

Remember when cooking for multiple family members measurements are key until you develop the skill to “eye ball” a serving. Measurements will allow you to feed each member of your family the proper amount of food and will allow you to keep up with each family member’s calorie intake. Consider keeping extra measuring cups around to scoop servings from your rice, quinoa, or other loose grains.

Goal 4: Go through your food at home. Out with the old and in with the new.

As you go through your food items, write down the following list of 6 groups on a piece of paper and write each food item under it’s proper group:

Once the list is completed, ask yourself:

1. Which group do you buy from most often?
2. How does that make you feel?
3. Why do you think you buy so much in this category? (Cost, upbringing, culture, etc.)
4. How do you think this affects your health?
5. Where would you like to shift your spending?

If you haven’t done so yet, subscribe and become an official member of the family. Once you have signed up you may send a photo of your list to contact@nutriwellprovider.com for feedback. You must be a subscriber for this perk.

Goal 5: Determine the cost of your new lifestyle, and cost of Healthier Foods

When you buy things look at servings and determine how much you need for your family to eat these foods daily. Refer back to the Learn and Plan sections for guidelines on reading servings. Generally some foods will last all month and some will have to be purchased weekly. Those that may require weekly purchase are fresh veggies and fruits such as spinach, bananas, apples, avocados,etc. Remember you can eat as many veggies as you want. And a good limit on fruit would be 4-7 fruits per day. Below you will find general pricing for the most common nutrient dense foods. These prices are based on Wal-Mart pricing. Wal-Mart has been at the forefront of all grocery stores when it come to afforable healthy items. Whole foods tends to be on the higher end of cost. A Costco or Sam’s Club Membership seems to provide the most bang for your buck as they have affordable prices on the most expensive items such as oils, and plant based replacements, but their plant based meat and dairy are very limited. With multiple plant-based meats, non dairy items, organic options, and low prices, Wal-Mart seems to be the most affordable way to eat healthy and/or plant based. I recommend shopping at multiple grocery stores virtually to get the most variety and the most affordable foods.

Grains/Starches/Pasta Sauces

Most of the items in this group are affordable, which is important being that we are supposed to eat about 50% of our calories from this group. When you see ranges of cost, the high end is usually Organic foods or Non GMO foods while lower cost is usually conventional or non-organic. If you have questions visit our contact page for further information.

1. Pasta Sauce ($5-8) bi-weekly purchase
   • Consider making homemade sauce. If you prefer a sweeter sauce, add 1/2 tbsp or 1 tbsp of agave syrup for a mild sweet taste with less sugar.
   • Avoid sauces with high added sugars or high fructose corn syrup. Follow the 5-10 ingredient rule.
   • The most affordable option is the 67 oz Prego Traditional Sauce (~$7) with only 4g of added sugars per serving. This sauce is not organic, but other than tomatoes, the ingredient list is surprisingly low.
2. Whole Wheat Pasta
   • Great Value Whole Wheat Rotini or Penne ($2) bi-weekly purchase – Serves 8 people.
   • Great Value Whole Wheat Spaghetti 16oz ($2) bi-weekly purchase – Serves 8 people.
3. Potatoes
   • 5lb bag of yellow or red potatoes ($7) monthly purchase. Potatoes and other starches should be consumed in lower amounts compared to grains.
4. Brown Rice
   • Brown Rice ($2-3 per 32 oz) bi-weekly purchase – Serves 20 people.
5. Bread
   • Orowheat 12 Grain Bread ($5-6) bi-weekly purchase – Serves 18 people.
6. Quinoa
   • Quinoa ($6-8 per ~14 oz) – Serves 8 people.
7. Oats
   • Oats ($6-7 per 32 oz – 48oz (2-3 lbs) of oats) – Serves 20-30 people.
8. Peas
   • Peas ($3-4 per 32 oz frozen) monthly purchase for an individual, bi-weekly for a family. Peas and other starches should be consumed in lower amounts compared to grains.
9. Corn
   • Corn ($3-4 per 32 oz frozen) monthly purchase for an individual, bi-weekly for a family. Corn and other starches should be consumed in lower amounts compared to grains.

Using these updated 2024 estimates, you can effectively plan your grocery shopping to maintain a balanced diet while managing costs. Keep these tips and recommendations in mind as you shop for your weekly or bi-weekly groceries.

Vegetables

Frozen veggies are a fantastic alternative to fresh ones, especially because fresh produce tends to spoil quickly. There’s a common misconception that frozen and canned veggies aren’t as healthy, but that’s not true. Frozen veggies are a great option—they’re versatile and can be added to soups, sautéed dishes, smoothies, pasta, or served as a side.

Canned veggies come in third place due to nutrient loss, which is more significant compared to frozen options. That said, if you’re aiming for freshness, keep fresh veggies in smaller quantities to minimize spoilage.

So, in summary: go for frozen veggies for their versatility and longevity, and use fresh veggies sparingly to keep things fresh and avoid waste.

1. Pinnacle Foods Birds Eye 48oz Green Beans (Frozen): ~$7.20 Biweekly purchase
2. Pinnacle Foods Birds Eye 52oz Broccoli (Frozen): ~$7.20 Biweekly purchase
3. Great Value Pepper and Onion Blend 20oz: ~$2.80 Biweekly purchase
4. Frozen Spinach (Great for Smoothies): ~$4.80 Weekly purchase
5. Pound of Fresh Roma Tomatoes: ~$0.60-$1.20 Biweekly purchase
6. Diced Canned Tomatoes (28oz): ~$1.10-$2.10 (Organic) for 28 oz
7. Spinach Bin (16oz): ~$5.60 Biweekly/Triweekly purchase (~2-3 weeks)
8. Bell Peppers (Per Pound): ~$5.60
9. Kale (Per Pound): ~$5.60
10. Zucchini (Per Pound): ~$1.20
11. Squash (Per Pound – Butternut and Yellow): ~$1.20

Total: ~$60.00 for 1 month

Fruits

Fruits are incredible! Packed with vitamins and minerals, they offer a wealth of health benefits. One of the standout features of fruits is their rich content of antioxidants and phytochemicals. These protective nutrients play a crucial role in our well-being.

Antioxidants are compounds that combat oxidants—harmful molecules that can damage cells and increase the risk of diseases like cancer. While research on antioxidants in supplement form shows mixed results, consuming them through whole foods is considered the most effective way to reap their benefits.

Phytochemicals, on the other hand, are unique to plants and contribute to the vibrant colors of fruits. They help plants fend off predators and environmental threats, and research suggests they also offer protection to us. Fruits are particularly rich in these compounds, and their colors often indicate their phytochemical content.

For more information on the benefits of phytochemicals, check out Harvard’s article on filling up on these essential nutrients: Harvard – Fill Up On Phytochemicals.

1. Pound of Gala Apples: $1.30
2. 5 Pounds of Oranges: $7.30
3. Pound of Peaches: $1.20 – $2.40
4. Frozen Blackberries (16 oz): $2.60 – $3.60
5. Frozen Peaches (16 oz): $2.60 – $3.60
6. Frozen Strawberries (48 oz): $8.70
7. Frozen Blueberries (48 oz): $8.20
8. Frozen Pineapples (48 oz): $9.00
9. Frozen Mangos (48 oz): $8.20

Total: ~$65 – $90 depending on servings needed

Protein

Protein comes in many forms—drinks, legumes, nuts, seeds, meat, eggs, dairy products, granola bars, and nut butters. Each of these options can be a valuable addition to your meals.

When it comes to legumes, don’t shy away from canned varieties. As mentioned in the vegetable section, canned foods are a fantastic alternative to fresh or frozen options. They offer convenience and help you whip up a healthy, nutrient-dense meal quickly. Canned legumes retain their nutritional value and are perfect for those times when you need to get a meal on the table in 15-30 minutes. So, make use of these handy pantry staples to keep your cooking efficient and nutritious!

Legumes

• Kidney Beans: $0.70 – $1.10
• Black Beans: $0.70 – $1.10
• Lentils: $1.50 (1 lb) – $6.50 (5 lbs)
• Garbanzo Beans (Chickpeas): $0.70 – $1.10
• Soy Beans/Edamame/Tofu: $4.50 – $6.00
• Pinto Beans: $1.20

Nuts

• Almonds: $2.50 – $8.00
• Cashews: $2.50 – $10.00
• Pistachios: $9.00 – $14.00
• Pumpkin Seeds: $2.50 – $3.50
• Walnuts: $3.50 – $14.00
• Brazil Nuts: $5.50

Seeds

• Sunflower Seeds: $3.50
• Flax Seeds: $4.50 – $6.00
• Chia Seeds: $9.00 – $12.00

Other Protein Sources

• Peanut Butter Filled Pretzels (18 oz bin): $4.50 (Biweekly)
• Peanut Butter: $2.50 – $6.50 (monthly, depending on size and whether it is pure or processed)
• Granola Bars: $3.50 – $7.50 (Biweekly)
• Beef Choice Angus Sirloin (lean, for 4 people): $11.00 (weekly)
• Chicken Tenders (lean, non-antibiotic, for 4-8 people): $6.50 (weekly)
• Sandwich Meat: $2.50 – $5.50 (Biweekly)
• Eggs: $1.50 – $5.50
• Vegan Eggs (e.g., Firm Tofu, Just Egg): Variable pricing
• Plant-Based Meats and Black Bean Meats: $4.50 – $11.00

Total Estimated Monthly Cost: $70.00 – $90.00, depending on the type and amount of protein you purchase. This range reflects current prices and can vary based on your choices and purchasing habits.

Non-dairy vs Dairy products

Switching to a plant-based diet can definitely be a bit pricey, especially when you’re first making the change. While soy milk and almond milk have become more affordable over time, they’re still pricier than regular milk. And, as plant-based alternatives like sour cream, ricotta, and even cream cheese are newer to the market, they can be on the expensive side. But don’t worry—prices will likely drop as these products become more mainstream.

Right now, plant-based cheeses are among the more affordable options available. Substituting dairy with plant-based products is a crucial step toward a healthier diet, as it can help cut out unnecessary calories, sugars, and cholesterol. Check out the options below and see where you might be willing to make substitutions. From my experience, starting with butter and milk is the easiest way to begin!

Here’s an updated look at the costs:

• Dairy Butter: $2.50–$4.50
• Plant-Based Butter: $3.50–$5
• 2% Milk, 1% Milk, Skim Milk: $2.50–$3.50
• Soy Milk (1/2 gallon): $2.75
• Oat Milk (1/2 gallon): $4.50–$6
• Almond Milk (1/2 gallon): $2.50
• Ricotta (2 lb): $4
• Sour Cream (16 oz): $2.25
• Mozzarella (16 oz): $4.50
• Cheddar (16 oz): $4.50
• Vegan Mozzarella: $4.50–$6
• Vegan Cheddar: $4.50–$6
• Vegan Ricotta: $7–$9
• Vegan Sour Cream: $3.50–$5
• Vegan Cream Cheese: $4.50–$6

Total: $45–$75, with the higher end being for plant-based alternatives.

Plant-Based Brands I Recommend:

• Follow Your Heart: Great for cheeses and egg alternatives.
• VioLife: Fantastic cheeses.
• Earth Balance Butter: A top choice for plant-based butter.
• Oat Milk: Priced higher but offers great taste.
• Almond Breeze Almond Milk: A solid second choice, though low in protein.
• Soy Milk: High in protein, great for smoothies and baking (look for Organic or Non-GMO options).
• Just Egg: The folded version offers large servings and great taste but is on the pricier side.
• Follow Your Heart Egg Alternatives: This powder is an excellent alternative to liquid eggs.

Overall Total: For a family, you can expect to spend around $230 with meat. If you opt for all plant-based and organic items, costs could rise to around $400. If you cut down on variety, you could bring it closer to $180. Our nutrition programs can help you create a healthy, budget-friendly grocery list.

If organic produce isn’t within your budget, don’t worry—conventional fruits and vegetables are still nutritious and beneficial. Be sure to wash your produce thoroughly in salt water (soak for 5 minutes) and consider buying more frozen produce to save money and reduce contamination. Now, let’s hit the grocery store!

It is time to take action!

Congratulations on reaching Week 5—I’m so impressed with your progress! It’s time to put all the knowledge you’ve gathered into action and start weaving those nutrient-dense foods into your daily routine. Below, you’ll find some straightforward ideas for Breakfast, Lunch, and Dinner to get you started. Don’t forget to check out the Recipes tab on our website for simple, ingredient-friendly recipes that will help you on your journey.

As you get comfortable with these new habits, try incorporating 1-2 recipes into your meals. This will not only improve your cooking skills but also help you discover what you love. If cooking isn’t your thing yet, trust me: recipes are your best friend! They’re the most effective way to learn how to put together a delicious meal. I’ve seen a huge difference in my own cooking thanks to these simple recipes. Keep reading to get a feel for what a balanced meal looks like and let’s make this delicious journey enjoyable!

Simple Meal Ideas (Changing The Norm)

Get those creative juices flowing! Below, you’ll find some simple meal ideas to help you envision what a healthy breakfast, lunch, and dinner might look like. Once you get comfortable with these, feel free to adjust and tweak your cooking to suit your taste.

Breakfast

I know it’s not the norm to start your day with veggies, but trust me, your body will thank you!

Example 1: Tofu or Just Eggs cooked in avocado oil, paired with a slice of whole grain or whole wheat toast and a side of asparagus, broccoli, spinach, or a fruit smoothie. (Calories: 300-450)

Example 2: A serving of quinoa with 2 servings of plant-based eggs sautéed with tomato, onion, spinach, and 1 tbsp of oil. (Calories: 400 or less)

Example 3: 1 cup of puffed Kamut cereal with 1 tbsp of agave syrup and 1 cup of almond, oat, or soy milk. This is so light that you might want a second bowl—yep, I said it!

Example 4: A healthy breakfast burrito with 2-3 servings of Just Egg, 3 tbsp of plant-based cheese, 1 slice of bacon (animal or plant-based) or 1 sausage (plant-based or animal), 1/2 cup of sautéed spinach, all wrapped in a whole wheat tortilla. (Calories: 450)

Example 5: Smoothies are perfect for picky eaters and range from 170-500 calories depending on what you add. A 500-calorie smoothie can be a meal, while lower-calorie smoothies work well as snacks or with low-calorie meals.

Lunch/Dinner

Example 1: Whole wheat spaghetti with bell peppers, Beyond Sausage, mushroom sauce, and a side of green beans or asparagus. (Inspired by my father) (~400 calories)

Example 2: Corn tacos with black beans or plant-based meat, a side of red rice (made from brown rice), and refried or whole beans (black beans or pinto). (~400-500 calories)

Example 3: Stir-fried quinoa—cook the quinoa first, then add avocado oil, tomatoes, onions, garlic, bell peppers, broccoli, with a side of spinach. (~400 calories)

See Recipes for more details.

Snack Ideas

Any fruit, peanut butter with apple or celery, whole wheat crackers, almonds, peanut butter-filled pretzels, low-ingredient granola bars (less than 15 ingredients), or a half sandwich with whole wheat bread.

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We’ve reached the end of our journey, and I’m sure you have tons of questions! Don’t hesitate to ask, and remember, this website is here to support you. As you move forward, refer back to the Learn, Plan, and Act pages to keep your goals on track. Subscribe to the my blog for updates on creative ways to make healthy food and to stay informed on health topics. And remember, don’t give up! Everyone has setbacks, but as long as you get back on track, you’re doing great—after all, you’re only human! Use this quiz entry as your first step of action by creating a grocery list: Take action!

Share your experiences on social media and tag us @nutriwellprovider on instagram and on Facebook! We look forward to seeing you progress through your journey!

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*All of the information here is from the author’s nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.

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