FRESH START: Change the way your body uses food for fuel, 7 days at a time

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How It Works
Food Lists
How to buy groceries and start cooking

How It Works

Fresh Start consists of three 7 day periods, with each week adding a few new twists. By the end of the third period, you will have discovered which foods your body thrives on and which may make you feel a little sluggish. You’ll also find some new tools and habits to keep you going throughout the rest of the year. The structure for each of the 7 days is below:

First 7 days: we will focus on eating whole foods closest to their natural state.  This means eliminating all processed foods and thus getting more nutrients and energy.

Second 7 days: we will eliminate gluten and dairy to reduce inflammatories and see how the body feels without them.

Third 7 days: we will eliminate sugar (including fruits and grains) to further observe how the body feels free of inflammatories and empty calories.

By using these three 7 day periods, we can ease your body into these whole food changes.

Foods Lists & Ideal Portions for sustained energy:

Vegetables: go nuts on the list of vegetables below! There is no limit to how many a day you eat…and ideally they should be in every meal!

  • Greens (kale, collard, spinach, etc)
  • Brussels Sprouts
  • Broccoli
  • Asparagus
  • Beets
  • Tomatoes
  • Squash
  • Green Beans
  • Peppers
  • Carrots
  • Cauliflower
  • Artichokes
  • Eggplant
  • Okra
  • Jicama
  • Snow Peas
  • Zucchini
  • Cabbage
  • Cucumber
  • Celery
  • Lettuce
  • Mushrooms
  • Radishes
  • Onions
  • Sprouts

Proteins: Make an effort to have at least 4 servings per day of the proteins listed below. Serving size is about the palm of your hand. Those with an asterisk (*) next to them will be eliminated after 7 days.

  • Sardines
  • Chicken Breast
  • Turkey Breast
  • Ground Meat (Chicken, Turkey, Beef)
  • Wild caught fish
  • Eggs (2 eggs/ serving)
  • Shelfish
  • Lean red meat
  • Tempeh
  • Tofu
  • Pork Loin
  • Tuna
  • Protein Powder (See below for options)
  • Greek yogurt, plain*
  • Ricotta Cheese*
  • Cottage Cheese*

Healthy Fats: These are so good for us but we tend to over-eat these if we get the chance, so be mindful here and try to stick with ½ cup total throughout your day. Those with an asterisk (*) next to them will be eliminated after 7 days,

  • Avocado
  • Nuts (Almonds, Walnuts, Pecans, etc)
  • Hummus
  • Coconut Milk
  • Cheeses (Parmesan, Feta, Goat, etc)*

Healthy Carbohydrates: This is what most of us will definitely crave after a big workout and want to scarf the minute we get home. Carbs are great quick sugars for our body but we want to make sure we have a good balance throughout our day. Try to stick with 1 cup cooked total throughout the day. Understand that some days you might need 2 cups and others none based on your activity level for that day. Those with an asterisk (*) next to them will be eliminated after 14 days.

  • Sweet Potato/ Yams
  • Beans
  • Lentils
  • Edamame
  • Peas
  • Refried Beans
  • Quinoa*
  • Brown Rice*
  • Wild Rice*
  • Corn*
  • Amaranth*
  • Millet*
  • Buckwheat*
  • Barley*
  • Bulgur*
  • Steel Cut Oats*
  • Rolled Oats*

Fruits: This is the sweet most of us crave when we eat whole foods. It is easy to sit and eat a whole bag of grapes in one sitting if you are not mindful. Try to stick to 1 ½ cups throughout your day. All fruit will be eliminated after 14 days.

  • Berries
  • Watermelon
  • Cantaloupe
  • Orange
  • Tangerine
  • Apple
  • Apricots
  • Grapefruit
  • Cherries
  • Grapes
  • Kiwis
  • Mango
  • Peach
  • Nectarine
  • Pear
  • Pineapple
  • Banana
  • Papaya
  • Figs
  • Honeydew

Oils, Seeds, Nut Butters & Dressings: Keep these guys in check, they are great support for your meals and can easily be over used. I have the hardest time with the nut butters! Try to limit yourself to 2 tbsp throughout your day.

  • Pumpkin Seeds
  • Sunflower Seeds
  • Sesame Seeds
  • Flaxseeds
  • Chia Seeds
  • Hemp Seeds
  • Olives
  • Coconut
  • Nut Butters
  • Seed Butters
  • Extra Virgin Olive Oil
  • Coconut Oil

Great food compliments: Use as much as you would like of these to flavor your food.

  • Lemon & Lime Juice
  • Vinegars
  • Mustards
  • Herbs
  • Spices
  • Garlic
  • Ginger
  • Hot Sauce
  • Salsa

Protein Powders:

There are a wide variety of protein and meal replacement powders on the market. I drink my breakfast 5 out of the 7 days a week because as a busy mom I usually don’t have time to make myself breakfast. I use Vegan Chocolate Shakeology and if you are interested in trying it, contact me and I can supply you a sample. My husband uses Orgain, which is also a vegan chocolate powder that can be found at Costco and several other retailers.

If you have a protein powder and are unsure if it is a good fit from a nutrition standpoint, please ask me in the comments and I can help guide you. I think there are a lot of great protein shakes out there on the market. For this 21 days I would suggest if that is something you want to use, make sure it is whey-free and gluten-free.

How to buy groceries & start cooking

Since we are eating whole foods, you should stick to the outside perimeter of the grocery store and almost never have to venture to the inside aisles unless your organic section is mixed in. Most stores have separated an aisle or two with organic selection so you can stay focused. Organic can be expensive so for the purposes of this 21 days use the ‘dirty dozen’ recommendation unless you buy everything organic.

Things you can stock up on and have in the kitchen to use: things I use at least 1x/week in meals I make

  • Coconut Oil – Traders/ Costco
  • Cooking Olive Oil – Traders
  • Himalayan Sea Salt
  • Good Cracked Pepper
  • Cumin/ Coriander/ Chili Powder/ Garlic/ Onion Salt/ Italian Seasoning
  • Ghee –Traders or Raw butter from a local farm source
  • Fish Sauce – Red Boat Traders
  • Hot Sauce – Louisiana
  • Rice Wine/ Red Wine / Apple Cider Vinegar
  • Mustard – I like the grainy kind
  • Pepitas – Raw Pumpkin Seeds
  • Tamari/ or Coconut Aminos / Gluten Free Soy Sauce
  • Quality Balsamic Vinegar & Olive Oil

If you are shopping for a family, I like to go to Costco. Here are great non-processed items to have on hand:

  • Organic Chicken – Easy to Freeze until use
  • Organic Ground Beef / Turkey/Bison – Easy to freeze until use
  • Frozen Fish from list below
  • Frozen Berries /Fruit– Big Money Saver
  • Frozen Spinach/ Kale
  • Frozen Organic Broccoli
  • Coconut Oil
  • Raw Nuts (Walnuts/ Almonds/ Pecans)– You could go organic here
  • Cooked Beets
  • Organic Eggs 24 pack
  • La Croix…I’m obsessed
  • Brussels Sprouts
  • Green Beans
  • Organic Spinach / Greens
  • Spaghetti Squash
  • Avocados
  • Chopped up Butternut Squash
  • Wild Caught Canned Tuna & Salmon
  • Organic Chicken Stock
  • Organic Black beans
  • Almond Butter

**Please do not buy anything processed…it may look / sound good but this program teaches us how to put whole foods together to avoid anything ‘extra’


Can I drink coffee?

Yes, you can have coffee! I just want you to be mindful over the first 7 days on what you put in it. If you like cow’s milk in your coffee it will be a good idea to slowly decrease the amount you are putting in over the 7 days so when you get to day 8 you can eliminate dairy. Almond milk is okay, but is also processed and takes a bit of work to make your on own. So what is the alternative? Black coffee! ….you may be surprised how good it actually is! I’ll also share some other warm sipping drinks I like in place of coffee. There are quite a few options to perk you up in the morning!

What about unwinding with wine or other alcohol?

During the 21 days together we will be limited to drinking dry red wines. Dry red wines have the least amount of residual sugar. The driest red varieties are Pinot Noir, Cabernet Sauvignon, and Merlot. You may drink up to, but not more than 2 glasses. If you want to see faster results, you can eliminate alcohol entirely, but sometimes social gatherings or celebrations occur and it’s nice to be able to enjoy a good glass!

How much water should I be drinking?

WATER INTAKE IS A MUST! More important than any food consumption is water consumption. Everyday make it your goal to at least drink 60% of your body weight in ounces. Drink 100% of your body weight in ounces if you took a hot yoga class! Water will help flush the body of impurities and allow you to eliminate extra bloat and salt the body is hanging on to, especially after the holidays!

My favorite websites and resources for food:

Let’s do this! More to come later!