FOOD SWAPS

Starbucks!!!

Grande Cold Brew (I like mine in a venti cup w/ extra ice)
Splash of almond milk
2 pumps sugar free vanilla and/or 2-3 packets of stevia
AT HOME:
- get black cold brew
- add your own milk
- add stevia
- coconut whipped cream :)

What type of Milk should I drink?

You typically drink almond milk which is a fantastic dairy alternative! However, I recommend looking for an unsweetened version of your milk. You can often find “unsweetened vanilla” flavors - Califia farms has an unsweetened almond “toasted coconut” blend that is great. Just look for 0g added sugar on the back of the label!

What type of Yogurt should I eat?

Look for a yogurt that is “plain” and/or has no added sugar! Whether it is non-fat or regular is up to you. Note that regular plain yogurt has more fat and typically less protein. Non-fat yogurt is very high in protein, which would make it a great snack!! Some non-fat yogurt with some nuts (or no sugar added nut butter) + fruit would be an excellent snack option.

What type of nut butter should I eat?

Look for one that has no ADDED sugar (some natural sugars are OK). Look for minimal ingredients… the fewer, the better! This Trader Joes Almond Butter is a great affordable option. Whole Foods also has a similar one. I’ve never personally tried this brand but it looks like an awesome blend of nuts and seeds!

Alternative for: CHIPS!

I’m obsessed with Sana Coconut Flour Chips!!! Click here to explore their store locator… OR buy in bulk on their website!

What type of oil should I use for cooking?

When cooking, I always recommend using cooking sprays for a light and even coating! When you are cooking anything over 375 degrees, I recommend using avocado oil spray (it has a high smoke point). For anything below 375 (ex: sauté) you can use olive oil or coconut oil spray!

What should I look for when buying Pasta Sauce?

Sauces can oftentimes contain additives like sugars and be high in calories due to higher portions of oil. I recommend checking the nutrition label to ensure that the ingredient list is on the smaller side and contains all or mostly all recognizable ingredients (ex: tomatoes, extra virgin olive oil, onions, garlic, salt, etc). I typically like to look for a sauce that has the following: no sugar added + less than 60 calories / serving. Some options are listed below! :)

When in the mood for a a lil ICE CREAM!!!!!!

I’ve tried SO many of the ~healthier~ ice cream options out there. These are my favs when it comes to ingredients and taste!

Dream Pops!!!! So clean, SO yum! If you can find the chocolate dipped ones, I highly recommend. They aren’t the easiest to find, but I’ve linked their store locator for you!
SoDelicious NO SUGAR ADDED coconut milk ice cream! They have a few different flavors - look for no sugar added + coconut milk on the label! Whole Foods carries usually!
OutShine no sugar added popsicles :) A refreshing summer treat! They aren’t the best from an ingredient standpoint - lots of fillers / additives BUT they are fine every once in a while for a lower sugar option!

BREAD alternative

I LOVE this gluten free bread! I throw mine in the air fryer for a few minutes, but you can try toasting it or broiling in the oven. I like to top with avocado, sea salt, and micro greens :)

PASTA!!! Some healthy alternatives to mix it up!

Brown rice pasta at Whole Foods - they have all different noodle shapes!
Banza made from chickpeas

SNACKS

SIETE Chips! My favorites are the lime or sea salt grain free tortilla chips, and the churro strips!
Sana Coconut Flour Chips kinda hard to find but worth it to buy in bulk!
Keto Crackers from Costco (can also usually find on amazon)
Blueberry Vanilla Granola from Costco (can also usually find on amazon)
Trader Joes Dried Snacks: Look near the chip aisle for the dried veggie snacks such as: dried broccoli, dried okra, dried mushrooms, plantain crutons
No Cow Protein Bars: my favorite flavors: birthday cake, chocolate chip cookie dough, cookies n cream, dipped peanut butter (or any dipped flavor except the donut one is gross lol)
Siren Snacks protein bites!
Fav veggies to slice and dip in guac or hummus: jicama, cucumber, carrot, pepper

SUPPLEMENTS

For protein powder: plant protein

I typically recommend protein powders that have minimal, clean ingredients. I’ve found that many people have trouble digesting protein powders that have a long list of ingredients and/or fillers and artificial sweeteners. Here is my current favorite! Another more affordable and accessible brand that many people like is Sunwarrior.

I recommend magnesium for: sleep support

Magnesium is a mineral that is crucial for all sorts of bodily functions. Magnesium plays a role in healthy muscle and nerve function, regulating blood pressure, and supporting the immune system, to name a few. Magnesium supplements come in many different forms, and these different forms can help with different things! For example - magnesium citrate is great for constipation, while magnesium taurate may help people with cardiovascular issues. For calmness and sleep support, I recommend magnesium threonate.

I drink 1/2 packet of Recess Mood Powder mixed with water before bed. These packets include magnesium threonate plus other calming ingredients such as Passion flower and L-theanine. I love them!

I recommend Ultima for hydration

Hydration is EXTREMELY important - especially when living an active lifestyle. I love Ultima for replenishing crucial electrolytes! Plus it makes plain water taste better :) You can get a tub or packets! 0 calories and 0 sugar - sweetened with stevia!

RECIPES

HAL'S HEALTHY LEMONADE / LEMON WATER

1/3-1/2 bottle of Suja Lemon Love (can usually find in produce section by fresh juices)
Fill up cup with water to taste
Add a pinch of salt
Add a few drops of liquid stevia
Optional: squeeze some extra fresh lemon
SIMPLIFIED VERSION:
- water (64oz bottle)
- 1/2 fresh lemon (squeezed)
- 5+ drops of liquid STEVIA (add more or less to taste)
- pinch of salt

SMOOTHIES

Let’s make your smoothies yummy and packed with nutrients!

Your smoothie base should include:

1 scoop protein powder
unsweetened almond milk
2 handfuls of greens (spinach, super greens, or spring mix)
1/4 to 1/3 of an avocado (depending on size)
1 cupped handful of fruit
Stevia if desired
Bonus add ins: 1TBS hemp, 2TBS unsweetened cocoa powder, 1TBS shredded coconut, 1TBS nut butter (w/ no added sugar)
Ice

Here are two of my smoothie recipes

NOTE: I now recommend liquid stevia, monk fruit, or allulose for easier digestion. Also, I recommend adding greens to this if you can sacrifice the pretty color :)

OVERNIGHT OATMEAL

Base Ingredients:

1/3 to 1/2 cup oats
1/3 cup yogurt Sometimes I like adding a few spoonfuls of yogurt (it is optional). I personally use UNSWEETENED plain or UNSWEETENED vanilla coconut yogurt because I’m dairy free, but you can use any unsweetened yogurt!

½ scoop protein powder
⅓ to ½ cup unsweetened milk of choice

Additions/ Flavor Combos:

Apple Cinnamon - ⅓-1/2 diced apple, cinnamon, stevia (or other sweetener), vanilla extract
Berry Vanilla - Small handful of berries, stevia (or other sweetener), ½ teaspoon vanilla extract, 1-2TBS nuts (optional)
Lemon Berry - Small handful of berries, splash of lemon juice, stevia (or other sweetener), ½ teaspoon vanilla extract, 2 tablespoons of sliced almonds (optional)
Chocolate PB - 1-2 tablespoons unsweetened cocoa powder, 1 tablespoon PB2 powder or nut butter, stevia (or other sweetener), 1 tablespoon crushed/sliced nut of choice or coconut (optional)
Coconut - 2 tablespoons unsweetened coconut flakes, stevia (or other sweetener), pinch of salt, ½ teaspoon vanilla extract (or coconut extract if you can find!)

Directions:

It’s easy! Just mix your base ingredients and 1 flavor combo’s ingredients in a mug or mason jar. Cover and refrigerate overnight. Take it out of the fridge in the morning and enjoy!