The Triple Imperative: The Foundation of Phase 2
While Phase 2 has flexibility for you to eat a wide variety of foods, there are 3 core behaviors, which we call "The Triple Imperative," that we've found to be most effective for long term...
Your Complete Guide to Healthy Eating in Phase 2 and Beyond
Navigate the world of food with our Complete Guide to Healthy Eating—with everything you need to create nutritious, satisfying meals to support long term weight management. Become an expert on proteins, grains, dairy, and heart healthy fats, with eating templates and guidelines, food lists, recommended portion sizes, measuring tips, recipe ideas, and nutrition facts.
[When you join a Phase 2 monthly subscription plan, you'll get the Complete Guide to Healthy Eating, plus access to free group coaching for additional support and community, along with a lot of other great membership perks!]
Lean Proteins
Protein helps you feel full, maintain muscle mass, and provides several vitamins and minerals, like B vitamins and iron. Foods like fish, turkey, chicken, eggs, and yogurt are all great protein sources.
Grains
Diets rich in whole grain foods can reduce the risk of heart disease, promote good digestive health, and even help to manage diabetes. There is also evidence that people who eat more whole grains tend to have lower body weights and gain less weight over time than those who don't.
Dairy
Dairy foods include milk, yogurt, lactose-free milk, and fortified non-dairy milk and yogurt, such as soy. Dairy provides important nutrients your body needs for strong teeth and bones and can prevent the start of osteoporosis in adults. Many adults do not get enough dairy and would benefit from getting more low-fat or fat-free sources.
Heart Healthy Fats
Fat is one of the three macronutrients (protein, carbohydrates, fat) that your body needs for energy and is an essential part of a nutritious, balanced diet.
Dietary fat provides essential fatty acids, which your body cannot make itself, and that are needed for energy and hormone production, proper cell function, and nutrient absorption. Fat also helps you feel full and satisfied.
Simple recipes to inspire healthy meals and snacks
In Phase 2, you'll develop new healthy habits. And while no food is "off limits", we encourage you to choose lower-calorie, nutrient-dense foods most of the time, which is the most effective way to manage your weight and health long term.
Here are 31 quick and easy meals and snacks to keep you inspired and on track!
