“LET’S GET HEALTHY”
Prioritize Whole, Nutrient-Dense Foods
Choose vegetables, high-quality proteins, healthy fats, and low-carb fruits like berries.
Nutrient Dense, Fiber-Rich, Antioxidant-Packed Vegetables
Watercress – High in vitamins A, C, K, calcium, and antioxidants; supports detoxification.
Kale – Packed with vitamins K, A, C, fiber, and antioxidants; boosts immunity and heart health.
Spinach – Rich in iron, magnesium, folate, and vitamins A and C; supports blood health and digestion.
Broccoli – High in vitamin C, K, fiber, and sulforaphane; aids digestion and fights inflammation.
Brussels Sprouts – Loaded with vitamin C, K, folate, and fiber; supports heart health and detoxification.
Swiss Chard – Packed with magnesium, potassium, vitamins A, C, and K; regulates blood sugar and circulation.
Collard Greens – High in calcium, fiber, vitamins A, C, and K; strengthens bones and improves digestion.
Bok Choy – Rich in vitamin C, K, folate, and calcium; supports immune and bone health.
Arugula – Loaded with vitamin K, folate, and nitrates; promotes heart health and circulation.
Cabbage – High in vitamin C, fiber, and antioxidants; supports digestion and reduces inflammation.
Asparagus – Rich in folate, vitamins A, C, and K; aids digestion and brain health.
Red Bell Peppers – Extremely high in vitamin C and A; boosts immunity and eye health.
Seaweed (Nori, Kelp, Wakame) – Rich in iodine, magnesium, and unique trace minerals; supports thyroid and brain health.
Mushrooms (Shiitake, Maitake, Reishi) – Packed with vitamin D, selenium, and antioxidants; supports immune function.
Carrots (in moderation for keto) – High in beta-carotene and vitamin A; promotes eye health.
Okra – Loaded with fiber, vitamins C and K; supports gut health and blood sugar regulation.
Zucchini – Low-carb and high in vitamin C, manganese, and fiber; supports digestion and hydration.
Beet Greens – More nutritious than the root, high in vitamin K, A, and calcium; supports detox and circulation.
Cauliflower – Low-carb and rich in vitamin C, K, and fiber; great for keto and digestion.
Turnip Greens – High in vitamins A, C, and K, plus fiber; supports gut and heart health.
Here are 20 high-quality protein sources that are nutrient-dense
1. Grass-Fed Beef
- Protein: ~26g per 4 oz
- Nutrients: High in B vitamins, iron, zinc, and omega-3s
- Benefits: Supports muscle growth, brain function, and energy levels
2. Wild-Caught Salmon
- Protein: ~25g per 4 oz
- Nutrients: Rich in omega-3 fatty acids, vitamin D, and selenium
- Benefits: Reduces inflammation, supports heart and brain health
3. Free-Range Eggs
- Protein: ~6g per egg
- Nutrients: High in choline, vitamin B12, and healthy fats
- Benefits: Supports brain function, eye health, and muscle repair
4. Pasture-Raised Chicken
- Protein: ~26g per 4 oz
- Nutrients: High in niacin, phosphorus, and selenium
- Benefits: Supports metabolism, immune function, and muscle recovery
5. Grass-Fed Lamb
- Protein: ~25g per 4 oz
- Nutrients: Rich in zinc, iron, B12, and conjugated linoleic acid (CLA)
- Benefits: Supports immune health, metabolism, and muscle maintenance
6. Wild-Caught Sardines
- Protein: ~22g per 4 oz
- Nutrients: High in calcium, omega-3s, vitamin D, and B12
- Benefits: Supports bone health, heart function, and reduces inflammation
7. Bison
- Protein: ~24g per 4 oz
- Nutrients: High in iron, zinc, B vitamins, and omega-3s
- Benefits: Supports red blood cell production, energy levels, and lean muscle mass
8. Venison (Deer Meat)
- Protein: ~26g per 4 oz
- Nutrients: High in iron, B12, and low in saturated fat
- Benefits: Supports heart health, metabolism, and muscle growth
9. Grass-Fed Whey Protein
- Protein: ~20-25g per scoop
- Nutrients: Rich in BCAAs (branched-chain amino acids), calcium, and glutathione
- Benefits: Supports muscle recovery, boosts immune system, and enhances gut health
10. Organ Meats (Liver, Heart, Kidney)
- Protein: ~23g per 4 oz (liver)
- Nutrients: Extremely rich in B vitamins, iron, CoQ10, and vitamin A
- Benefits: Supports detoxification, brain function, and energy production
11. Duck Meat (Pasture-Raised)
- Protein: ~25g per 4 oz
- Nutrients: High in iron, B vitamins, and monounsaturated fats
- Benefits: Supports red blood cell production and sustained energy
12. Turkey (Pasture-Raised or Wild)
- Protein: ~26g per 4 oz
- Nutrients: Rich in tryptophan, selenium, and B vitamins
- Benefits: Aids in sleep regulation, immune function, and muscle growth
13. Quail Eggs
- Protein: ~6g per 3 eggs
- Nutrients: High in B vitamins, selenium, and antioxidants
- Benefits: Supports skin health, brain function, and energy levels
14. Goat Meat (Chevon)
- Protein: ~27g per 4 oz
- Nutrients: High in iron, B12, and low in saturated fat
- Benefits: Boosts metabolism, supports cardiovascular health
15. Shellfish (Oysters, Mussels, Clams, Shrimp)
- Protein: ~20g per 4 oz (varies by type)
- Nutrients: Extremely rich in zinc, selenium, and vitamin B12
- Benefits: Supports immune function, heart health, and cognitive function
16. Rabbit Meat
- Protein: ~28g per 4 oz
- Nutrients: High in B12, iron, and phosphorus
- Benefits: Low in fat, easy to digest, and great for lean muscle mass
17. Pork (Pasture-Raised, Heritage Breed)
- Protein: ~26g per 4 oz
- Nutrients: High in thiamine, B vitamins, and healthy fats
- Benefits: Supports nerve function, muscle repair, and metabolic health
18. Cottage Cheese (Full-Fat, Grass-Fed)
- Protein: ~14g per ½ cup
- Nutrients: High in calcium, casein protein, and probiotics
- Benefits: Supports gut health, muscle recovery, and bone density
19. Kefir (Full-Fat, Grass-Fed)
- Protein: ~10g per cup
- Nutrients: Contains probiotics, calcium, and vitamin K2
- Benefits: Supports digestion, immune function, and nutrient absorption
20. Cheese (Aged, Grass-Fed Varieties like Cheddar, Gouda, or Parmesan)
- Protein: ~7g per 1 oz
- Nutrients: Rich in calcium, vitamin K2, and healthy fats
- Benefits: Supports bone health, metabolism, and cognitive function
These high-quality proteins are packed with essential amino acids, vitamins, and minerals, making them ideal for muscle building, metabolism support, and overall health. Offering a mix of animal-based and dairy-based proteins, each with unique benefits for muscle growth, immune support, and overall metabolic health. They are all low in carbs, making them ideal for keto and anti-inflammatory diets.