Whether in school, work, or with your family, there are 3 things that are mandatory to take your performance and your life to the next level. They are Nutrition, Sleep, and Exercise. This daily meal plan takes care of the first one.

Do not discount the importance of nutrition. A lifelong of healthy eating will support you physically, mentally, emotionally, and spiritually. It is our most intimate connection to the world around us.

As a member of Team Rodie, we want you to have the basic fundamentals of proper nutrition because we understand how important it is. You are only as strong as your weakest link, so let’s make the Nutrition Link as strong as we can make it.

It is also important to have a healthy relationship with food. We’re all human, so it’s ok to have a dessert here and there, but not every day and definitely not after every meal.

You want to shoot for 90% good meal decisions and 10% of “cheat” nutrition decisions. I don’t like the word cheat when talking about nutrition, but I use this term here only to illustrate the 90 10 rule for developing a healthy, sustainable relationship with food.

Many individuals worry about how much to eat or portion control. When you’re eating healthy food, you’ll begin to see that you can eat until you’re full. When you’re full, then you can stop eating.

No one ever got obese, sick, or disease from eating too much vegetables, meats, and even healthy fats. This has always been true as long as those veggies weren’t covered in Caesar salad, Ranch, or the other sugar and carbohydrate rich dressings. Don’t put sugar and carbs on your veggies. That will make you fatter and unhealthier. Put healthy fats, like coconut oil, coconut butter, and grass fed butter, and you’ll see the difference in your waist, face, and all over your body!

Now that this info is out of the way, here’s an example meal plan that will help you get started living up to your potential and stepping into your personal greatness.

*Note: If you do not like these foods, by no means must you eat them. These are just examples. If you don’t like eating veggies, put on some healthy fats, such as grass-fed butter or organic coconut oil and see if you change your mind…

I know that I did when I started adding healthy fats to my veggies.

If you don’t, that’s fine. Just know that you will have to make changes in order to see and feel the changes you want to see in yourself. If your behaviors remain the same, your body, life, and mind will also remain the same.

nutrition tips


2 scrambled eggs
3 pieces of bacon
1 large handful of veggies

(These can include broccoli, coli flower, asparagus, spinach, mushrooms, Brussels sprouts, kale, or cabbage.

Did you know that 20% of American’s calories come from beverages?

That’s soda, lemonade, sweet teas, juices, milks, sport drinks, flavored water, energy drinks, and flavored coffees. We’re putting on a lot of body fat with our choice of beverage! I’ve been there and know what it’s like.

I used to drink a ton of soda. Every day when I wake up, for lunch, dinner, and pretty much anytime I was thirsty. It took me a while to break that habit and you can too. So, how does this relate to breakfast?

First off, no more sodas for breakfast! No juices, flavored coffees, or cow milk either. Sounds bad, but it really isn’t…

It just takes your commitment to be a better version of yourself…

Enjoy Almond or Coconut milk, water, unsweetened tea, like white, black, or green tea, and black coffee with some butter or heavy cream.

Personally, I drink about 20 ounces of water in the morning before I have my coffee. This makes sure that I’m hydrated and that I’m ready to start my healthy day. Plus, water also helps you go #2 and improves overall digestion.

Lunch Time!

After following this nutrition plan for a couple weeks, you may notice some different feelings in your body.

strong and healthySome individuals aren’t as hungry when they wake up. In fact, after drinking their water, and maybe their coffee or tea, don’t even start feeling hungry until 11Am to 1PM

I know that sounds crazy, but this happens all the time. Then there are the other individuals who are always hungry when they wake up.

After following these guidelines for a few weeks, they begin to notice how they stay fuller and for longer. So, after they have a breakfast like the one described above, they don’t even feel hungry during lunch time. They just keep drinking their water or unsweetened tea and go about their day.

Here is the Team Rodie lunch example meal plan. Notice that there will be little to 0 sugar or carbohydrates, healthy fats, animal sourced protein, and some veggies.

If you often or occasionally eat out for lunch, instead of making your own food, I highly recommend picking up ABSolutely Lean Fast Food. You can get it on Kindle or Google Books and it will help show you how to eat healthier when you’re not in the best position to make healthier food decisions.

Great example lunch meals include:

Grilled chicken salad (not fried chicken) that’s lightly topped with an oil or vinaigrette dressing

An 8 to 10 ounce steak with a side of steamed broccoli, asparagus, or a side salad

A lettuce-wrapped bacon cheese burger or lettuce-wrapped tacos

For drinks at lunch, the same kind of rules apply as they do for breakfast. No sports drinks, sodas, energy drinks, flavored coffees, juices, sweetened teas, or any other drink that’s loaded with sugar.

Here’s a tip for diet soda drinkers…

The diet soda is making you fatter than you think or can even begin to know. The only reason to keep drinking diet soda is if you want to remain fat. The artificial sweeteners in diet soda are worse for you leaning down and feeling better.

I understand the addiction to these beverages and guess what…

That’s caused by those artificial sweeteners. Cut them out and start cutting out your excess body fat.

Unsweetened tea, decaf or regular coffee, water, and sparkling water are all great options.

Dinner time!

Before we get to dinner, I want to talk about snacking throughout the day and the worst kind of snacking there is… The Midnight Snack!

Instead of snacking throughout the day, eat larger meals of veggies, meats, and healthy fats. You may have the bad habit of snacking, but the best way to start to get over this habit is by eating larger portions of healthier foods.

The second way to break this habit is by drinking more water. We are all way to often dehydrated because we’re simply not taking in enough water. The bad thing is that this dehydration feeling feels nearly identical to hunger. This causes us to snack…

We’ll snack before lunch, after lunch, before dinner, after dinner, and even just before bed.

Just make sure you have access to a water bottle near you at all times and keep drinking. Don’t forget to take in some salt every day, otherwise you’ll be going to the restroom more often than you’d like.

Frequent #1s can easily be eliminated by adding a little salt to your water as well as your foods. Personally, I like Himalayan Sea Salt and I also use a little, regular iodized salt every day.

If you can’t sleep throughout the night without having to get up to use the bathroom, that is a big sign that you’re low in salt. Take some right before you go to bed and wake up tomorrow shocked that you didn’t need to wake up and use the bathroom.

For dinner, we will want to keep our beverages very similar, but I’ll share a neat little trick that I do a couple nights a week to mix things up a bit. Instead of having water, sparkling water, or almond milk, I will make my own natural soda!

It’s really easy to do and I love doing it with grapefruit. You can also easily do this same trick with oranges, limes, and lemons.

Simply cut the pieces of fruit in half and squeeze the juice into a cup with ice. Pour in sparkling water, mix with a fork for a few seconds, and you have made your own healthy soda in less than 1 minute!

That’s delicious, but what’s cooking?

Dinner is one of my favorite meals because so many options. I’m going to give you two ideas that should cover every level of ability in the kitchen.

For those non-chefs, go to the store and buy yourself a croc-pot if you don’t already have one…

With this magical device, you can cook a complete meal with less than 10 minutes in the morning and have it perfectly juicy, seasoned, and ready for you around dinner time!

Everything from pork chops, to ribs, to shredded beef, to chicken, soups and stews, the croc-pot can do it and does it well.

Here’s what you want to do…

Take your meat out of the package and set it into the croc-pot

Fill it halfway up with water and throw in your favorite seasonings

Chop up some of your least favorite veggies and throw that into the croc-pot along with a big spoonful of butter…

Turn it on low for at least 6 hours and it will be the best thing you’ve ever made in your entire life!

The reason I say to throw in some of your least favorite veggies, whether that’s mushrooms, broccoli, or Brussels sprouts, is because all the seasonings, juices, flavors, and all that goodness will soak up into those veggies, making them taste way better than you could have ever imagined they would ever taste.

This is the “I’m way too busy to cook” or “I don’t know how to cook” solution. It is the fastest way to cook a complete and healthy meal, there’s only 1 piece to clean up, and it couldn’t be any easier!

Try it and let us know how it turned out J

For the individuals who do want to do some cooking, there are just a couple rules we want to understand…

You will have more energy, think clearer, feel better, and be healthier when minimizing your consumption of breads and sugars. This includes everything from juices to cookies, to pasta and fried foods. There is a way to cook healthy fried food, but that’s an advanced method that we can share with you in the future…

When you eliminate the above 4 things as much as possible, you will feel impossibly amazing within just 30 days. It’s not a miracle. It’s just what happens to your body when you stop putting bad stuff in it.

Now, I want to share with you one of my most favorite recipes!

Stuffed Bell Peppers!

If you don’t like bell peppers, you don’t have to eat them, but I’m almost certain these will change your mind. Here’s how to make this magical meal…

I will get red, yellow or orange bell peppers, ground beef, coconut oil and butter, onion, cauliflower, mushrooms, mozzarella cheese and seasonings to make this masterpiece. You can replace the ground beef with shredded chicken, add or subtract veggies as you like and cheese is also optional.
** 1 and ½ bell peppers are needed per adult
Personally, I usually serve the stuffed bell peppers with baked veggies as the side, but prepare the veggies first before starting on the peppers because the peppers are made pretty quickly. You can also boil the veggies, which is incredibly faster than baking
them. After boiling, drain the water and generously add coconut oil and grass fed butter. Mix together with a mixing or wooden spoon.
Wash and cut bell peppers vertically in half before removing the seeds and stem inside
Place bell pepper half’s on baking dish and set to the side
Prepare, wash and chop the veggies you will be adding to the ground beef
In skillet, throw in 2 tablespoons of coconut oil and begin lightly browning beef before throwing in your chopped veggies
Add one large tablespoon of butter or coconut butter to the beef and veggie mixture
Season to taste and then simmer on low for 5 minutes
Stuff the bell pepper half’s with beef mixture and cover in mozzarella cheese
(Cheese optional, but I love cheese)
Bake in oven until cheese is melted, remove and serve!

With the side of veggies, these bell peppers are to die for! The total cook time can be less than 30 minutes when you get better at removing the seeds from inside the bell peppers J

This guideline and nutrition program will do wonders for your life, your body, and your confidence. Stick with it religiously for 30 days and you’ll be surprised at what happens.
Remember that you can eat as much healthy food as you want, but we’ve all got to stay hydrated. So, keep that water bottle nearby and keep us updated on your progress.

Team Rodie