The Good Enough Nutrition Method

The nutrition cheat sheet I give my 1:1 clients.

I get asked some version of these questions alllll in my coaching calls:

"I've been told to eat more fiber and omega-3s, but nobody's explained why.” “I buy chia seeds but to be honest I don’t really know what they’re doing.” “Are ultra-processed foods super bad for you?""Do I have to eat a savory breakfast? I keep seeing it’s better for blood sugar but I hate eggs.” “Do I need to count my macros?”

But I totally get it. Between conflicting headlines, trending diets, food label marketing, and the sheer volume of nutrition content on social media (it’s a lot, even for me!), it’s easy to feel like you need a PhD to feed yourself. But good news! You don’t. And that’s exactly why I wrote this.

I’m not sharing a list of “superfoods” (more food label marketing) or random food hacks. This is a framework. It’s the foundational nutrition knowledge that, in my years of health coaching, I’ve found most women need. Plus, I’m sharing a simple formula you can use to build your meals without overthinking them.

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If you’ve ever wondered why your afternoon energy tanks no matter what you eat for lunch or if chia seeds are worth keeping on hand, this is for you. Consider it your reference guide; something you save and keep accessible when you’re grocery shopping or putting together dinner.

Let me walk you through the highlights, but the full cheat sheet is below.

The Plate Formula

Every meal follows one structure: Protein + Veggie + Starch + Fat. Exact portions and visual cues for each are in the PDF.

The Big 3

Protein, carbs, and fats. How much of each per meal, where to find them, and why most women aren’t quite hitting the right ratios.

Types of Fat

There are 3 types. One to include generously, one in moderation, one to avoid entirely. This section alone will (hopefully) change how you read a nutrition label!

Cholesterol

There are two types. One you want high, one you want low. Plus a simple trick to remember which is which.

Fiber

Most women are getting half of what they need. There are two types that do completely different things in your body, and understanding them explains why some meals keep you full for hours, and others leave you in the pantry 45 minutes later.

The Micronutrients Nobody Talks About

Vitamin D, magnesium, omega-3s, iron, calcium, B vitamins. What each one does, why most women are falling short, and when supplementing is worth it.

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This is the guide I wish someone had given me 10 years ago. It’s what I send every new coaching client after our first session! Download the PDFs, print them, put them on your fridge, or keep them on your phone. (: