Better Living
Nutritional Recipes
Choose the Right Nutrition Plan for YOU
Plant-Based Recipes
Do you have high cholesterol? Do you take a statin medication? Do you love carbs? If you answered “yes” to any of the questions above, a diet of plant-based recipes may be right for you. What is a plant-based diet?
Simple. It means eating only food that grows out of the ground. Rich in fruits, vegetables, cereals (oats, wheat, corn), grains (rice, couscous, farro) and plant-based protein (tofu, seitan, legumes), the plant-based diet is easy to follow.
If the food comes from an animal or fish, you don’t eat it. If not, you are good to go!
Low-Grain Recipes
Do you put on weight just by walking by a cake? Some people just don’t process carbohydrates well. This is one reason for the prevalence in obesity and diabetes.
The good news is that there are still plenty of delicious foods that don’t contain starchy grains. Eat tons of fruit, vegetables, lean-meat, fish and nuts/seeds. Avoid foods with flour, oats, rice, pasta with Low-Grain Recipes.
The power of the low-grain diet is in keeping blood sugar and insulin steady. This helps the body shed extra fat.
Mediterranean Recipes
What can we learn from the Greeks and Italians? Food is meant to be savored and enjoyed! Make your meals celebrations of life.
If you feel that a world without pasta is not one worth living in, this plan is for you!
The Mediterranean diet is based on over 50 years of studies of how people eat in 3 towns in Italy and 2 islands in Greece.
Mediterranean Recipes are rich in bread, pasta, fish, olive oil, fruit and vegetables. It uses meat and cheese as flavorings rather than dominant parts of the meal.
Plant-Based Recipes
Benefits of eating plant-based recipes?
- Plant-Based Recipes won’t leave you hungry. A Plant-Based diet offers an enormous volume of food keeping you satisfied, but rarely over-full.
- Lower your cholesterol without medication. The natural fiber in the food actually pulls cholesterol out of your body.
- Feel light and energetic. This carb-rich diet gives you loads of energy-producing fruits, grains and cereals.
- Save the world! This diet has the lowest carbon footprint.
- Lose weight! This diet is low in fat making it a great means for shedding pounds.
- Plant-Based Recipes won’t leave you hungry. A Plant-Based diet offers an enormous volume of food keeping you satisfied, but rarely over-full.
- Lower your cholesterol without medication. The natural fiber in the food actually pulls cholesterol out of your body.
- Feel light and energetic. This carb-rich diet gives you loads of energy-producing fruits, grains and cereals.
- Save the world! This diet has the lowest carbon footprint.
- Lose weight! This diet is low in fat making it a great means for shedding pounds.
Avocado Chickpea Sandwich
One-Pot Lentil Soup
Avocado Toast
Beans & Rice w/ Plantains
Black Bean Quinoa Salad
Easy Tofu Scamble
Kale Peanut Salad
Overnight Oats
Quinoa Stir Fry
Spaghetti Aglio e Olio
Stuffed Mushrooms
Sweet Potato & Black Bean Chili
Trail Mix
Vegan Mac & Cheese
Low-Grain Recipes
Benefits of eating low-grain recipes?
- Low-Grain recipes will level out your energy.
- If you are prone to blood sugar highs/lows, a low-grain diet will keep you steady and help with concentration.
- Easy to follow at restaurants. Having a burger? Toss the bun. Out for Chinese? Eat the stir-fry/skip the rice.
- Meat lover? A low-grain diet has tons of meat, fish and poultry.
- Lose weight! The low-grain diet keeps your insulin low opening up your fat cells to shrink away.
- Low-Grain recipes will level out your energy.
- If you are prone to blood sugar highs/lows, a low-grain diet will keep you steady and help with concentration.
- Easy to follow at restaurants. Having a burger? Toss the bun. Out for Chinese? Eat the stir-fry/skip the rice.
- Meat lover? A low-grain diet has tons of meat, fish and poultry.
- Lose weight! The low-grain diet keeps your insulin low opening up your fat cells to shrink away.
Asian Salmon w/ Rainbow Chard
Banana Muffins
Cauliflower Pizza
Creamy Banana Smoothie
Easy Sweet Potato Breakfast Bowl
Lentil Salad
Smoky Frittata
Tropical Salsa
Turkey Meatballs and Zoodles
Watermelon, Feta & Shrimp Salad
Mediterranean Recipes
Benefits of eating Mediterranean Recipes?
- Mediterranean recipes will lower your stress.
- A Mediterranean diet helps lower your C-reactive protein, a measure of your total-body inflammation.
- Drink wine. Red wine is a staple in the plan.
- Everything is on the table. This is the least restrictive diet as it includes almost all types of food.
- Lose weight. By eating whole, unprocessed foods you trim your waistline!
- Mediterranean recipes will lower your stress.
- A Mediterranean diet helps lower your C-reactive protein, a measure of your total-body inflammation.
- Drink wine. Red wine is a staple in the plan.
- Everything is on the table. This is the least restrictive diet as it includes almost all types of food.
- Lose weight. By eating whole, unprocessed foods you trim your waistline!
Banana Pancakes
Asian Salmon w/ Rainbow Chard
Date Pistachio Cardamom Bars
Greek Yogurt Tahini Dip
Overnight Oats
Mark’s Carrot Soup
Avocado Chickpea Sandwich
Mediterranean Chickpea Salad
Slow-Cooker Butternut Squash Curry Chili
Stove-Popped Popcorn
Kale Peanut Salad
Tempeh, Salmon, Potato & Brussels Sprouts Sheet Pan Dinner
Which Nutrition Plan is right for your body?
Have you ever “gone off” a diet? Why? At Better Living, we believe restrictive diets that you can’t stay on are like trying to fit a square peg into a round hole. They are not a good fit for you. Perhaps your diet didn’t have enough carbohydrates for your brain function and muscle energy. Perhaps your diet didn’t have enough food, leaving your body in a starved state. Ironically, when you don’t eat enough, your body actually tries to conserve fat.Diets fail, not because your body wants to maintain extra weight, but because your body needs something you are not giving it. Why would one person need a different nutrition plan than another person? We are each vastly different in both our genetic make-up and the bacterial communities in our guts. Is this why in weight loss studies, there is large variation in both how much people lose weight and satisfaction rates on the diet? Yes! Your nutrition plan should feel easy. It should be meals that you like to eat and foods that make you feel good. Look at the plans below and decide which one sounds right for you or systematically try each of the plans to see which one works best for your health, energy and weight loss. How do we help you succeed? Download a free starter plan under the nutrition plan(s) below. The starter plan includes a grocery shopping list, recipes and a one-week plan of what to eat. Double your success rate of finding the right plan for you by working with a Better Living Nutritionist. In just a few sessions, s/he can help you form a routine around your nutrition plan. Keep in mind, any nutrition plan will feel wrong if you don’t eat enough. Each of the starter plans below include 1,800 calories a day. For some this will be too much food, for many this will be too little. Your nutritionist can help you tweak your serving sizes to meet your needs. You should NOT be hungry. You should NOT feel deprived. If you are trying to lose weight, set your calories to lose ½ to 1lb each week. Download your FREE starter plan below and get started on the last diet you will ever need!
Staff Spotlight
Staff Spotlight
Frances Brockway
Why the staff at Better Living Fitness is the BEST!
Meet Frances Brockway. Frances is a AFAA Certified Personal Trainer. Frances has over 20 years of experience in personal training and focuses helping her clients with strength and flexibility training, weight loss, weight management and post-physical therapy conditioning. Frances is amazing at working with people of all ages and sizes! If you see Frances around BLF, say HELLO!
Contact Us
Contact Us
Locations:
Better Living Fitness Center
3060 Packard St. Ann Arbor, MI 48108