The Core Food Plan is the first step towards healthier eating and is designed to encourage eating in a way that will nourish and energize the body. It is an introduction to the types of foods that provide the macro- and micronutrients needed for a body to function properly.

This food plan is ideal for those who are generally healthy and just want to improve their eating choices, or for those who are new to healthy eating and aren’t ready yet for a specific therapeutic diet plan. The Core Food Plan provides a healthy balance of high-quality macronutrients (protein, fats, and carbohydrates)and beneficial micronutrients (minerals, vitamins, and phytonutrients) obtained from phytonutrient-rich fruits and vegetables, to establish a baseline healthy eating plan for anyone interested in improving their diet.

It is based on current research on what and how people should eat in order to live long, healthy lives. It takes elements from the Mediterranean diet and the hunter-gatherer approach (sometimes referred to as the “Paleo” diet) and encourages eating low-glycemic carbohydrates.

You can click the links below to download the PDFs.


Core Food Plan – Comprehensive Guide

Core Food Plan – Weekly Planner and Recipes

Core Food Plan

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