Chapter 3
Nutrition & Energy
Eat food. Not too much. Mostly plants.
— Michael Pollan
Simplify meals, amplify nutrients
Nutrition-dense meals don’t need complexity.
Avocado toast with eggs, veggie-loaded smoothies, or overnight oats pack quick nutritional power.
Batch-prep, not meal-prep
Prepare batches of healthy basics—roasted veggies, grains, lean proteins.
Combine them quickly for variety without cooking daily.
The 3-color rule
Bright-colored foods often signal nutrient richness.
Aim for three colors per meal to effortlessly cover nutritional bases.
Healthy convenience is possible
Frozen berries, canned beans, pre-washed greens, nuts: these shortcuts deliver nutrition in seconds without sacrificing health.
Intermittent fasting, smartly
Strategic fasting (like the 16:8 method) can simplify eating routines and boost mental clarity.
It streamlines your schedule and enhances metabolism.
Feel free to share with your colleagues
Give feedback, ask questions or request new resources
