NUTRITION INFO & FOOD IDEAS

FOOD LABELS

When purchasing foods, aim for 10% protein to calorie ratio. Meaning, if a serving size is 100 calories, it should have at least 10 grams of protein per serving.

MACRO TRACKING

There are many apps out there to help you track macros. MacrosFirst and FatSecret are great free options. Prioritize protein, fuel with fat, limit carbohydrates. You may also use a calorie calculator if you find that helpful, but remember, nutrient quality first, calories second.

TYPES OF FOOD

  • Sugar substitute : Allulose is a great substitute for table sugar because it does not spike insulin. It is sold under the brand name RxSugar in Fullscript along with many other RxSugar products you may like. There is also Splenda Magic Baker granulated blend of erythritol, stevia, and allulose - you can even use it for baking.

  • Eggs have an almost perfect ratio of protein and fat, they are a great source of both.

  • Cheese : Good source of protein and fat. Use cheese sticks, add cheese to burgers/tacos, etc.

  • Milk : Whole FairLife Milk (double protein and half the carbs of regular milk)

  • Syrup : Check out RxSugar on Fullscript made with Allulose. Alternatively, use PURE maple syrup or simply limit the amount to 1-2 Tbsp. OR use peanut butter and blueberries (warmed up).

  • Protein Shakes : We prefer HLTH Code Meal Replacement as our go-to “shake” (it’s as close as you can get to “real food”). Other good brands include Fairlife Chocolate Shakes, Orgain Shakes, or any other preferred flavor/brand of shake. Use these to supplement your daily protein intake, but try to get the majority of your protein from real food.

  • Protein Powders : Clean Simple Eats and Just Ingredients are good brands. Find something that you like.

  • Tortillas / Bagels : Use Carb-balance tortillas. Also BetterBrand bagels.

  • Pasta : Try Banza or Brami.

GOOD BRANDS

  • Amylu : Breakfast Links, Chicken Burgers

  • Quest : Frozen Pizzas, Peanut Butter cups, chips, etc. They have many different options.

  • Kodiak : Protein Oats, Pancake/Waffle Mix

  • Realgood Food Co : Chicken nuggets/strips, Bacon-Wrapped Chicken

  • Primal Kitchen : They use natural ingredients without added sugar. Try their ketchup, mayo, and ranch.

  • Yasso : Poppables or Greek Yogurt Bars

  • Premier Protein : Cereal (Chocolate or Mixed Berry), protein shakes.

  • BetterBrand : Bagels

SNACK IDEAS

  • Fruit : Snack on fruit, have it available to grab and go whenever you feel the need.

  • Turkey / Beef / Buffalo sticks

  • Yasso Poppables or Greek Yogurt Bars

  • Quest peanut Butter Cups, chips, crackers, etc.

  • Premier Protein Cereal (Chocolate or Mixed Berry)

  • Tillamook Sugar Free Jerky. Find a brand that works for you, just be aware that some jerky has a lot of added sugar. Real jerky without any additives or seed oils is obviously the best choice.

  • Power Crunch Bars (Peanut Butter Fudge / Chocolate Mint)

  • Yogurt : Two Good brand is a good one. Find a brand that you like, just be aware that many yogurts in the store have lots of added sugar.

  • Cheese sticks

  • G2G Bars

  • HLTH Code Meal Replacement