Official Food Guide

The serving suggestions and food plan below are based on a 2,000 calorie daily diet. Food combinations and portion sizes may vary for each individual. 

The guide below is the Franklin Wheelhouse “Launchpad” toward nutritional health. You have laid great groundwork with the Kickstart, but this is where the deeper work begins! For continued coaching and small group accountability options, contact Franklin Wheelhouse.

Portions & Servings

Vegetables - 3 (1 Cup Servings)

Fruits - 2 (1 Cup Servings)

Protein - 4 (3/4 Cup Servings)

Carbohydrates - 2 (1/2 Cup Servings)

Healthy Fats - 1 (1/3 Cup Serving)

Seeds - 1 (2 Teaspoon Serving)

Oils & Nut Butters - 1 (2 Tablespoon Serving)

Official Food Guide

The Official Food Guide below contains single-ingredient, nutrient-dense foods in hierarchal order. In other words, the foods at the top of each list are considered to have the most nutritional value. ANY of these foods are fantastic, super-foods and wonderful fuel for your body. This is not a comprehensive list. Additional, single-ingredient food options should also be considered.

Kale

Collards

Spinach

Brussels Sprouts

Broccoli

Asparagus

Beets

Tomatoes

Squash

String Beans

Peppers

Carrots

Cauliflower

Artichokes

Eggplant

Okra

Snow Peas

Cabbage

Cucumber

Celery

Lettuce

Mushrooms

Radish

Onion

Sprouts

Raspberries

Blueberries

Blackberries

Strawberries

Watermelon

Cantaloupe

Orange

Tangerine

Apple

Apricot

Grapefruit

Cherries

Grapes

Kiwi

Mango

Peach

Nectarine

Pear

Pineapple

Banana

Papaya

Figs

Honeydew

*Dehydrated or Dried Unsweetened Fruit

Chicken Breast, boneless, skinless

Turkey Breast, boneless, skinless

Ground Chicken

Ground Turkey

Lean Ground Beef

Lamb

White Fish

Wild Game

Eggs

Plain Greek Yogurt

Shellfish, Clams

Tempeh

Tofu

Pork Loin

Tuna

Turkey Slices

Ham Slices

Ricotta Cheese

Cottage Cheese

Protein Powder

Veggie Burger

Sweet Potato

Quinoa

Beans

Lentils

Edamame

Peas

Refried Beans

Brown Rice

Wild Rice

Amaranth

Millet

Buckwheat

Barley

Bulgar

Oats

Whole Grain Pasta

Whole Grain or Rice Crackers

Whole Grain Pita Bread

Whole Grain/Corn Tortillas

*Flour – Whole Wheat, Almond, Coconut

Avocado

Almonds – raw, unsalted

Peanuts – raw, unsalted

Pistachios – raw, unsalted

Pecans – raw, unsalted

Walnuts – raw, unsalted

Hummus

Parmesan

Milk – nut, animal, unsweetened

Yogurt – plain, greek, unsweetened

Feta Cheese

Goat Cheese

Mozzarella

Cheddar

Provolone

Monterey Jack

Olive Oil

Coconut Oil

Avocado Oil

Flaxseed Oil

Walnut Oil

Pumpkin Seed Oil

Grape Seed Oil

Nut Butters

Honey – pure

Maple Syrup – pure

Pumpkin Seeds

Sunflower Seeds

Sesame Seeds

Flaxseed

Hemp Seeds

Nuts, ground

Coconut – unsweetened

11.5 cups / 92 ounces minimum for women

15.5 / 124 ounces minimum for men

*unsweetened coffee, tea and infused water are great hydration options!

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