Free Resources
Download our free ebooks, guides, templates, and checklists to support your healthy eating journey.
The Healthy Homemade Sauce Guide
Ditch the store-bought sauces loaded with seed oils, added sugars, and preservatives. This guide includes 10 easy homemade sauce recipes — from marinara to tahini dressing — using only whole food ingredients. Each recipe takes 10 minutes or less and uses pantry staples you already have. Includes a Good-Better-Best breakdown for every sauce category.
The Clean Eating Grocery List
A printable, organized grocery list covering every aisle — from produce and proteins to pantry staples and frozen foods. Every item is a whole food with no additives, no fillers, and no seed oils. Organized by category with check boxes so you can print it and bring it to the store. Includes Good-Better-Best brand recommendations for each category.
7-Day Whole Food Meal Prep Guide
A complete week of healthy meals planned, prepped, and ready to go. Includes breakfast, lunch, dinner, and snacks — all made from real whole food ingredients. Each recipe is designed for batch cooking so you spend just 2 hours on Sunday and eat well all week. Shopping list, prep timeline, and storage tips included.
The Anti-Inflammatory Foods Cheat Sheet
A visual reference guide to the most powerful anti-inflammatory foods you should be eating daily. Organized by food group — fruits, vegetables, proteins, fats, and spices — with serving suggestions and meal ideas. Includes a list of inflammatory foods to avoid and simple swaps to reduce inflammation naturally. Perfect to hang on your fridge.
Gut Health Starter Guide
Everything you need to know about supporting your gut microbiome through food. Covers prebiotics, probiotics, and postbiotics — what they are, why they matter, and which whole foods contain them. Includes a 7-day gut reset meal plan featuring fermented foods like sauerkraut, kefir, and kimchi, plus fiber-rich recipes to feed your good bacteria.
The Gut-Friendly Foods List
A comprehensive, printable list of the best foods for gut health — organized into prebiotics, probiotics, and postbiotics with specific serving sizes. Includes everyday foods like bananas, yogurt, oats, and garlic alongside powerhouse picks like kefir, sauerkraut, and miso. Keep it on your fridge as a daily reminder to nourish your microbiome.
How to Read a Food Label Like a Nutritionist
Stop being fooled by misleading marketing claims. This guide teaches you exactly what to look for on every food label — from serving sizes and added sugars to hidden seed oils and artificial ingredients. Includes a red-flag ingredients list, a quick-scan checklist for the grocery store, and real product examples showing Good vs. Better vs. Best options.
10 High-Protein Whole Food Breakfast Ideas
Start your day with 20+ grams of protein using only real, whole food ingredients. These 10 breakfast recipes require no protein powder and no processed ingredients — just eggs, Greek yogurt, oats, nuts, seeds, and other whole foods. Each recipe includes macros, prep time, and make-ahead tips. From turkey sunrise scrambles to overnight oat bowls.
The Seed Oil Swap Guide
A practical guide to eliminating inflammatory seed oils (canola, soybean, sunflower, safflower) from your kitchen and replacing them with healthy alternatives. Covers which oils to cook with at every temperature, how to spot hidden seed oils in packaged foods, and clean-ingredient brand recommendations. Includes a smoke point chart and shopping list.
Eating Well on a Budget: The Whole Food Strategy Guide
Healthy eating doesn't have to be expensive. This guide shares proven strategies for buying whole, real food without breaking the bank — from seasonal produce shopping and bulk buying to freezer meal prep and store brand comparisons. Includes a budget-friendly weekly meal plan, a cost-per-serving breakdown of 20 staple foods, and tips for making the 'Best' choice affordable.