This is where everything you need to know about your group can be found. You can download all the documents below by clicking the links and saving, or they are available below on this page.




  • 28 days
  • Daily: Post daily food log
  • Stay within daily set calorie goal (this might be the same as in Start or it might be a little higher if you have met your weigh goal and now are in a maintain phase)
  • Set 2 goals each week
  • Post exercise completed for week on Sunday (our week will be Mon-Sun)
  • Follow the plan for week 4 from the Start Group (must have completed Start Group)
  • Encourage and support other women in the group

Veggies, Fruit, Lean Protein, Legumes, Dairy (1 or 2 servings a day only), Whole Grain
You can have 1 sugar treat a week, 1 alcohol treat a week, and 1 free meal a week

Exercise Goals

  • You will commit to trying to exercise for 30 mins, 4 Days week
  • Exercise that qualifies: walking, running, exercise class, cycling, Online exercise videos, or the workouts that I post to our group
  • Evaluate workout goals each week

What you will be asked to share with the group on Facebook

These groups are all women and are small for the very purpose of being a safe place for us to honestly share how we are doing and where we want to go with our health. Each participant will be expected to share the following things with the group.

  • Your Why. Why are you a part of this group and what do you want out of it?
  • Non-scale victories you hope to achieve
  • How many pounds you would like to lose over the course of 28 days.
  • Please include this information when you introduce yourself to the group

What you will be asked to share with Me

I will be a part of helping you figure out and share all the above information with the group and in order to serve you best as your coach I need to know the following information from you.

  • height, weight, and age
  • typical daily activity level
  • any other health concerns that I should know
  • Weekly meal plan with grocery list
  • Weekly exercise ideas
  • Breakfast, lunch, snack ideas
  • Regular and quick communication in regard to health, food, or exercise questions
  • Nutrition and exercise advise formally and informally
  • That voice of accountability reminding you that your health is worth the hard work


Turkey Sausage
Eggs (scrambled, omelet, any preferred style) considering adding veggies
Smoothies (without dairy)
Ezekiel Toast with nut butter
Ezekiel toast with an egg
Make ahead egg muffins
Turkey Bacon

Ezekiel toast with avocado
Protein bar with no sugar (lara bar, raw bar)
Salad with toppings of choice (nuts, chicken, salmon) * see below for approved dressings
Corn tortilla with grilled chicken and veggies (dip in salsa, guacamole, hummus)
Grilled chicken with salsa, guac or hummus
Deli turkey (look for the good stuff) with any of the approved dips
Chicken sausage or chicken burgers (Costco & Trader joes have a lot of good options. Check to make sure there is no added sugar)
Any lean protein with a veggie or fruit side
Black beans in corn tortilla
Black beans prepared lots of different ways
Quinoa & Black bean salad

Salsa (find a kind w no added sugar, just real/fresh ingredients)
Balsamic vinegar
Week 3 & 4- greek yogurt
Black bean dip (find kind with no sugar)

Any veggie with the above dips
Fruit with nut butter of choice
Lara bars or raw bars
Plantain chips
Dried fruit (with no added sugar)
Smoothie (made without dairy for weeks 1&2)
Frozen grapes
Kiwi with unsweetened coconut on top
Avocado rice cakes
Rice cakes with nut butter
Cantaloupe & cottage cheese (Weeks 3 & 4)

(1x a day for first two weeks, then in moderation for weeks 3 & 4)
Brown rice
Corn (popcorn, corn tortillas (make sure they don’t have sugar))
100% whole grain pasta
gluten free pasta is fine as long as it doesn’t have added sugar
100% whole grain bread (Check it make sure it’s NO sugar)
Ezekiel bread or sprouted whole grain breads

Quick (Very little cooking) Dinner Options
Rotisserie Chicken with a veggie side
Crockpot Chicken (Dump salsa on top) and cook- serve with veggies & quinoa
Breakfast for dinner- Omelets with veggies and a side of fruit
Lots of great soup options with lean proteins and veggies
Veggie or Chicken Fajitas
Chicken with pre-made pesto (check ingredient label) and whole grain pasta or veggies
Stir Fry (use coconut aminos instead of soy sauce)

Quick Salad Dressing Options

1. Red & White Balsamic Vinaigrette
Recipe: Makes Approx. 2 Cups, Have 1 or 2 TB spoon on salad (100 Calories)
1 1/2 Cup Extra Virgin Olive Oil
1/4 Cup Red Balsamic Vinegar
1/4 Cup White Balsamic Vinegar
1 Teaspoon Stone Ground or Dijon Mustard – or to taste
2 Garlic Cloves – minced
1 Teaspoon Sea Salt – or to taste
Dash of Black Pepper
In a medium bowl, whisk together the mustard, vinegars, garlic, salt and pepper. Next slowly whisk in the olive oil. Or use a hand-held blender to emulsify.
Drizzle Balsamic Vinegar over salad
Olive Oil and Lemon Juice Dressing
3 tbs. lemon juice (one large lemon)
2 tbs. extra-virgin olive oil
Salt and freshly ground pepper to taste
Place salad greens in a bowl. Squeeze fresh lemon juice over the top, and drizzle on extra-virgin olive oil. Add salt and freshly ground pepper, and toss gently until salad is mixed.

2. DIY Fruity Dressing
100% fruit juice of your choice
olive oil or coconut oil

Pour equal parts of the above ingredients
Mix together and serve


What Whole Grains can I have?

Brown rice
Corn (popcorn, corn tortillas (make sure they don’t have sugar))
100% whole grain pasta
gluten free pasta is fine as long as it doesn’t have added sugar
100% whole grain bread (Check it make sure it’s NO sugar)
Ezekiel bread or sprouted whole grain breads

Read labels. You will find what products you like that your usual store carries. Most stores in the US have these options now. If you are having trouble finding them please reach out and I’ll do research on options in your area.

Can I have Popcorn?

YES! Popcorn is a WHOLE Grain! Remember to following the serving size and find a popcorn that doesn’t have a bunch of added junk! We love Skinny Pop around here or making our own on the skillet with kernels, coconut oil, and a little salt.

Why do we eliminate fatty cuts of Red meat?

Red Meat is food group in our culture that we have very little healthy boundaries with. We have diets that restrict us from eating it at all to diets that make us believe it’s healthy to eat at every meal. As Americans, se don’t really know when and how to eat red meat well. In our cheeseburger loving culture, red meat is a food that we often over indulge in. In this plan we remove it from our diet to RETRAIN OUR MINDS on when/how much/ and often red meat is good for our bodies. As a culture will fill up on carbs and meats and rarely give our bodies the veggies, lean proteins, and healthy fats they need.

Can you explain why the plan cuts dairy the first two weeks?

There are two reasons. 1. Dairy is a common food that we overeat on or add to foods unnecessarily and increase our daily calorie intake. I’m a dairy fan. I think there are good health benefits to moderate dairy consumption. The goal is 1-2 servings with servings being 1 cup or 1.5 to 2 ounces of cheese. We often over do that pretty quick! We typically eat way more dairy then veggies, etc! Since our focus is retraining our minds and habits…I encourage you to remove it for two weeks and learn how to enjoy foods without it and then as you return to dairy be more careful about when you eat it! 2. Dairy can cause a lot of digestive and even skin issues for people. I encourage everyone to try taking it out for a bit and see if you see an improvement in feeling less bloated, clearer skin, etc.

Which calorie goal do I use - The app or yours?

My fitness app adds calories for my day based off my estimated burned calories for my workout. Do I use that calorie goal or the one you gave me?
I accounted for your workouts in your calorie goal. I prefer you stick to the goal I gave you, except for adding more calories when needed after a tough workout. Feel what your body needs. If you are shaky and low on energy then add 200-300 calories. If you just want more food because your bored then don’t eat those extra 200-300 calories. We want to learn to mindful of when we need to fuel and when we are full.

Do sweet potatoes count as a grain?

No. Sweet potatoes are amazing nutrient dense carb, but they are not a grain. You can have a sweet potato and a grain in the same day!

Can I have white potatoes?

Yes, as long as they aren’t fried or covered in foods that we are eliminating.

I need more snack ideas

Snacks are tricky. The reality is when you are trying to eat healthy there are only so many snacks options. You have to retrain your view of snacks. We think of snacks as being carbs and sugar. When in reality our snacks should be veggies, fruits, good proteins, and healthy fats! I will help you find creative ways to eat healthy foods and new healthy food ideas, but at the end of the day we have to start thinking of snacks in a new way. They are your in between meals FUEL! They give your body what it needs to keep your energy up throughout the day!

What fitness tracker should I use?

I recommend My Fitness Pal or Lose it as your best free options! My fitness pal and lose it both have a premium option, but it isn’t necessary for our group. There other apps called fat secret and cron-o-meter that you could try.

Can I have artificial sweetener?

I recommend using limited amounts of artificial sweater. If you choice to use it, I recommend stevia.