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After 20 years in the fitness industry and thousands of clients, the studio condensed what matters into one practical shopping list. Add more plants. Eat a variety. Keep your gut happy.
Fiber
Fiber is essential for a healthy gut and digestive system. A high-fiber diet can support regular digestion, help maintain a healthy weight, and contribute to heart and metabolic health. It may also help reduce the risk of conditions including heart disease, diverticular disease, kidney stones and certain cancers.
Fiber also helps support a healthy gut microbiome, which plays an important role in immune function and overall well-being.
- Artichokes
- Brussels sprouts
- Turnips
- Beets
- Avocado
- Pears
- Figs
- Berries
- Bananas
- Flaxseed
- Chia seeds
- Coconut
- Almonds
- Hazelnuts
- Chickpeas
- Lentils
- Barley
- Oats
- Quinoa
- Whole-wheat pasta
Add more plants. Eat a variety. Keep your gut happy.
Aim to get your fiber from a variety of whole foods throughout the day — and increase your intake gradually while drinking plenty of water.
Protein
Protein is an essential macronutrient that supports muscle growth and repair, strength, recovery and overall health. It also helps you feel fuller and more satisfied after meals, which can make it easier to manage appetite and support healthy weight goals.
Rather than eating most of your protein in one meal, spread your intake throughout the day. Including a quality source at each meal and snack can help support consistent nutrition, recovery and muscle maintenance.
- Fish
- Eggs
- Lean beef
- Poultry
- Plain Greek yogurt
- Cottage cheese
- Legumes
- Pumpkin seeds
- Quinoa
- Hemp seeds
- Chia seeds
- Peas
Build every meal around a protein source.
Pair protein with colorful vegetables, high-fiber carbohydrates and healthy fats to create balanced, satisfying meals that fuel your body and support your goals.
Hydration
Every cell in your body depends on water. Water is essential for nearly every function in the body, from digestion and circulation to temperature regulation and brain function. Staying properly hydrated can help you feel and perform your best throughout the day.
- DigestionSupports healthy digestion and regular bowel function.
- Waste removalHelps your body eliminate waste through the kidneys and digestive system.
- Feeling satiatedStaying hydrated can help manage hunger and support healthy eating habits.
- Brain functionSupports focus, concentration, mood and cognitive performance.
- Muscle functionHelps transport electrolytes and nutrients needed for muscle contraction and recovery.
Drink water consistently throughout the day — not just when you are thirsty. Needs vary based on your body, activity level, climate and how much you sweat. If you are exercising or sweating heavily, replacing fluids and electrolytes becomes especially important.
Goodies & treats
Healthy eating should still be fun and satisfying. A few favorite ways to add flavor, variety and a little indulgence:
- Dark chocolate — 70% cacao or higher
- Broths
- Nut butters
- Coconut oil
- Gluten-free crackers
- Fresh salsa
- Hummus
Don’t fear food — build better meals.
Prioritize whole foods, plenty of protein and fiber, and foods you genuinely enjoy. There is room for treats, too. Consistency — not perfection — is what makes healthy habits stick.
Why these foods?
Weight management does not have to mean eating less of everything or giving up the foods you love. The goal is to build meals that are satisfying, nutrient-dense and easy to stick with.
These are some of the studio’s favorite foods for supporting healthy weight management because they provide a combination of protein, fiber, healthy fats, vitamins and minerals — all of which can help keep you feeling full and fueled. And yes, carbs belong here too: potatoes, oats, quinoa and especially rice can absolutely be part of a balanced approach.
- Eggs
- Plain Greek yogurt
- Tempeh
- Nutritional yeast
- Hemp & chia seeds
- Nuts
- Avocado
- Raw cheese
- Berries
- Apples
- Green(er) bananas
- Figs
- Kale
- Chard
- Celery
- Cucumbers
- Romaine lettuce
- Quinoa
- Oats
- Beans
- Potatoes
- Rice
Habit Tracking & Commitment Journal
A fun way to track water and veggie consumption, with daily inspirational quotes, blank pages for your thoughts and space to build confidence.
A list is a start. A coach makes it fit.
If you want the list turned into a plan for your schedule, training and goals, nutrition counseling starts with a habit review and builds from there.