Basic Nutrition Advice for Big Results

PR with CR Nutrition Basics

 You can get huge results by following this simple formula to create your meals.  Use your hand to determine serving sizes, then create balanced meals of protein + vegetables + carbs + fats. 

·       Protein- the size of your palm equals about 3 oz.  One palm for women, two for men, about ¼ of your plate. 

·       Vegetables- the size of a closed fist.  Two for men, one for women, although more is always ok! Vegetables should be at least half of your plate. 

·       Carbohydrates- a cupped hand.  One for women, two for men, about ¼ of your plate. 

·       Fats- the size of your thumb.  One for women, two for men.  


Recommended Food List (focus on what you can eat, not what you are giving up)

Lean Protein- Organic, free range, grass fed, etc.  Focus on Quality!

Poultry- Chicken breast, Turkey breast

Lean ground turkey, chicken, or bison

Grass-fed beef

Seafood- Salmon, Cod, Halibut, Tuna, Shrimp,

Pork tenderloin (lean cut)

Egg whites

IsaPro or other clean protein powder without carbs


*Isalean Shakes count as a complete meal!

**Whole eggs, chicken thighs and grass-fed beef count as a protein and fat.

***Grass-fed dairy, cheese, etc. may also count as a protein and fat. Some people do fine with them, while others experience inflammation, so listen to your body. 




Grains- Oatmeal, Rice, Rice cakes, Quinoa, Corn,

Starchy carbs- Sweet potatoes, potatoes, squash

Fruit- Apples, Pears, Berries, Grapefruit,  Etc.



Healthy Fats


Nuts and nut butters

Olive Oil and Coconut Oil

Grassfed butter and ghee


Condiments – Condiments are a great way to add flavor and variety without a lot of extra calories.

Mustard, Salsa

Spices- cinnamon, garlic, curry, cumin, pepper, etc.  I’m a huge fan of FlavorGod Spices. 

Herbs- basil, cilantro, rosemary, etc.


Two Sample Days (use the servings sizes above)

Breakfast: Isalean shake + Bulletproof coffee

Snack- Apple + almond butter

Lunch- Chicken breast + broccoli + sweet potato + avocado + FlavorGod Everything seasoning

Snack- Hard Boiled egg + cucumber + rice cake

Dinner- Salmon+ asparagus + red potatoes + butter + garlic powder or roasted garlic


Breakfast- Isalean shake + Bulletproof coffee

Snack- Hard boiled egg + carrots + hummus

Lunch – Ground turkey + bell peppers + corn + avocado + salsa + FlavorGod Taco Seasoning

Snack- Turkey lunch meat + celery + peanut butter

Dinner- Grilled Shrimp + lettuce + cucumber + Primal Kitchen dressing + berries

Get your free printable Grocery List !