Eat Your

Way to
Energy
A guide to experiencing food and life your way

with Colie Wasmund

and Build it Lean
Do you want to LOVE what you eat and and hit your
health goals?
Well, let me share with you a method that works!

Welcome to BUILD IT LEAN - A Guide to Beginner Meal Planning.

My name is Colie Wasmund and I am a lover of good food and fun fitness! As a Nat-
ural Woman Bodybuilder and Powerlifter, I have had the opportunity to really get to
know food.

I developed a structure for my clients that keeps meal planning fun, easy and deli-
cious! You may have heard this before, and trust me I have too.

Maybe you can relate to one or all of these....

Do you feel like you have tried just about everything known to man, and still ended
up frustrated with your results?

I have tried 10+ diets, so I have been there.

Has increased/decreased weight affected how you relate to food?

I have fluctuated in my weight by +/- 50 pounds. As a Natural Womans Bodybuilder

and Powerlifter and former gymnast, volleyball player, track athlete and swimmer
who loves yoga, hiking, and most activities, you can imagine that I have a big appe-
tite. I had to learn how to manage and maintain it for my body.

Are you a busy person? Someone who often says Im too busy to make all these
meals. I dont have time to eat healthy like that. I dont even have free time.

I am a business owner of not one, but two businesses, so like me you may have a
busy career, a busy family life, an active social life, or you are just busy making goals
and crushing them. Ill share how to carve in time to prep.

Have you ever sabotaged your efforts or gotten off track, fell off the wagon, declared
Im really going to do it this time?

I have recovered from an eating disorder, so I am very aware of the sneaky little voic-
es one can have around food. Ive named one of my voices The Food Gremlin. They
like to sabotage and derail the success train.

@BuildItLean
Do you want to LOVE what you eat and and hit your
health goals? cont.
Have you been unsure where to even start?

With everything you have tried, and all the information thats out there, Im here to
add joy, ease, efficiency and excitement back into eating.

If you answered yes to one or all of these, then youre probably ready for Eat Your
Way To Energy - the Complete Guide to Experiencing Food & Life YOUR Way

In this guide, youll learn:

How to to redesign your relationship with food

How to build confidence in planning healthy meals
Key shortcuts of meal planning
How to hit your meal prepping goals while doing what works best for your body.

This is where you say, YES all of that!!!!

Here is what you will find in this guide.

-Setting goals and why its SO important to meal planning. NO really, they are!
-Getting in touch with your food choices and how to use that in planning meals.
-Picking your method, overcoming time, scheduling, recipes, containers.
-Watch for HOT tips sprinkled in.

I cant wait to show you whats inside.

Colie

@BuildItLean
Part 1 - Your WHY Factor
Why does the why matter so much?

Have you ever tried to go somewhere new without directions? I dont know about
you, but I love my GPS because it saves me time by giving me the fastest and most
efficient route.

If your are not clear about what your goals are, how are you supposed to get to the
end result?

Youre here because:

#1 You are ready to redesign your relationship with food and break the cycle of diet-
ing and crashing

#2 You arent sure where to even start, you are not looking for another boring, taste-
less, zero variety plan

#3 You are really busy and any way to save time is important to you

You see how meal planning will improve your life and health!

I have four questions I will ask you to answer just to make sure you are crystal clear
on your WHY.

When it comes to food, meal planning and nourishing your body with fuel to ener-
gize you, ask yourself this and write your response:

@BuildItLean
Part 1 - Your WHY Factor
Write out Your Answers to The following questions..
What am I passionate about? What do I love about all things food?

EX: I am passionate about food that is colorful, flavorful, ethnic, easy, delicious and
that excites and inspires me.

What is important to me with all things food?

EX: It is important to me to fuel my body in a way that supports all of my activity, that
I dont have to spend a ton of time making, and that Im eating good quality, real food
that energizes me and that I am eating foods that I love to eat there is flexibility and
options.

@BuildItLean
Part 1 - Your WHY Factor
Write out Your Answers to The following questions..
What am I good at when it comes to food?
EX: I am good at using spices and cooking in different cuisines, portioning and pre-
paring ahead of time, grab and go meals.

How do I want to feel about food? How do I want to feel when I eat food?

I want to feel, lean, confident, happy, beautiful, energized and strong in my body.

PRO TIP: The answers to these questions can simply be your why or you may take it
a step further and make a statement using the above questions as a guide, and then
combine what really feels good to you. Write this out. Keep it somewhere you can
see it often; on the fridge, your phone background, bathroom mirror or on the wall.
You want to see your why and remind yourself what you are up to. You, much like
me, have had a lifetime of practicing previous habits that we are now trying to redi-
rect, so this statement will keep you on the path.

@BuildItLean
Part 2 - Discover What You Like!
In this section, I want you to fill in these categories for your personal use and we will
use it a little later.

#1 LOVE

Do you have foods you LOVE and cant live without? LOVE foods are foods that you
eat often, that you could, and/or want to, eat daily.

EX: LOVE- Raspberries,Strawberries, Blueberries, Chicken, Dark Chocolate, Romaine

Lettuce, Pancakes, Eggs, Avocado, Green Veggies, Almonds, Cashews, Colored Pep-
pers.

#2 LIKE

Do you have foods you eat regularly and LIKE a lot? LIKE foods are foods you really
enjoy and you eat them a couple times a week. OK foods are foods you like to have
once in awhile (1-2 times per week) and then you are over it.

EX: LIKE- Oatmeal, Rice, Banana, Apple, Turkey, Bison, Steak, Carrots, Almond Butter,
Tortilla Chips, Ezekiel Bread,

@BuildItLean
Part 2 - Discover What You Like!
#3 OK FOODS

Do you have foods you enjoy, but could take them or leave them?

EX: OK- Potato, Pizza, Chocolate Chip Cookie, Grilled Cheese, String Cheese, Quinoa,

#4 KRYPTONITE FOODS

Do you have foods that are so good its best to keep them out of sight- your Kryp-
tonite? Kryptonite foods are the foods that disappear way too quickly, you lose con-
trol until its all gone, or you dont keep around because it could be a disaster to your
plan.

EX: Kryptonite- Cereal, Coconut Ice Cream, Chips, Peanut Butter, Candy, Baked
Goods, Pasta, Cottage Cheese

Answer these questions from a place of passion and honesty with yourself. This list
is for you. No need to judge a food as good or bad, its just food. IF you love it put it
on the list. If judgement creeps in, go back to passion, honesty and your WHY Factor.
Be thorough. It will really be beneficial later!

@BuildItLean
Part 3 - DESIGN YOUR MEAL PLAN
Its time to design your meal plan! In this section, we will talk about how much time
to plan for, how to schedule to make it easier, how to plan your meals by selecting
recipes, and lasting containers.

The Why Behind Selecting Which Meals to Prepare

If you are new to planning meals, let me make this really simple: If you start simple,
you can then work your way up to building new habits which lead to CONSISTENCY
and a new RELATIONSHIP with food and your health--concepts which may seem
daunting to a new meal-prepper. You can do this, but its imperative to start small!

When starting out, I encourage you to take small bites, work on literally mastering
the little things, and break the process down so that its manageable and you have
a higher chance of success. In time, there will be ways to work into more advanced
practices that will keep in mind you are busy with your family, friends, career, and life
and still allow you to love what you are eating and meet your health goals.

Step 1: Pick 1 of 4 Options:

7 Breakfast Meals
7 Lunch Meals
7 Dinner Meals
14 Snacks

Once you decide whether prepping breakfast, lunch, dinner, or snacks best fits your
lifestyle upon starting out, the next step is to prepare one weeks work of this meal.
If you find that Week 1 goes well and you are ready for more, you will then move
into Week 2 and choose two of the options. I suggest sticking with the same meal
you started with and adding in a second option--build upon the last week (remem-
ber--youre starting simple here, theres nothing wrong with sticking with what you
know). By the time Week 3 rolls around you will be choosing 3 options and at Week
4--surprise!--youre now preparing ahead of time ALL of your meals and snacks. The
key is to start simple and BUILD upon that foundation.

If this sounds daunting, theres absolutely nothing wrong with deciding that preparing
two meals a week is where you want to hang out. With this model, you can adapt it

@BuildItLean
Part 3 - DESIGN YOUR MEAL PLAN
to your life and schedule based on how much time you want to free up or how much
free time you have to meal prep. The goal of the 4 Week Plan is to have you prepar-
ing all of your meals within a month. If that is too fast, dont hesitate to take this at
your own pace. Know that wherever you find yourself in the program and however
many meals you are preparing for yourself, you are freeing up time in your week and
supporting your goals.

EXAMPLE: For Week 1, I chose to prepare 7 breakfast meals to save me time in the
morning. This allows me extra sleep, time to get a workout in, time to catch up on
household tasks, finish preparing for my meeting, or getting my kids out the door to
school. This is also a great option for any of you out there who are breakfast-skippers
(gasp!). Beginning your day with a solid base of nutrition and energy will keep you
fueled, satisfied, and meeting goals.

HOT TIP--Start by picking the meal that will free up the MOST time in your week. If
you struggle with going out to eat for lunch and need to save money or make health-
ier choices, meal prepping lunch would be a great place to start. If you always find
yourself running low on food, you are on the go, always hungry, or need to maintain
blood sugar--preparing snacks would be a perfect option for you. If having dinner
ready so you have less to do at the end of your day sounds like the break from your
daily tasks that you need, then you should start there. If you relate to the example,
then breakfast is your go to!

Eat to Nourish Your Body

Set Appointments--Carving Out Time For Your Goals

There is definitely a need to schedule this into your day plan as you would any other
important meeting or appointment. Leaving things up to chance tends to ultimately
leave things up to failure. Do you really want to take that chance when it comes to
your goals?

I look at this step as a way to keep YOU accountable to YOU. Consider how you man-

@BuildItLean
Part 3 - DESIGN YOUR MEAL PLAN
age your calendar, whether it be your personal calendar, work schedule, or a hybrid
of both. When you have an appointment scheduled into your day, you go to it, you
dont blow it off or skip it, RIGHT? You may need to reschedule at times (we all un-
derstand that things come up, life is inherently unpredictable) but generally, you
keep the appointment. For this reason, I suggest that you schedule appointments
for yourself to grocery shop and food prep. This way, when life gets busy (because
you know it will), there is no excuse to avoid your goal because you already have an
appointment with yourself to buy food and make it.

EXAMPLE: Looking at my calendar, I like to choose a day that is generally represen-

tative of most of my free time, a day off. This will be the day I will choose to do my
food shopping and because it fits my schedule, I prepare my meals on the same day.

Step 2--Scheduling Your Shopping/Prepping Appointments

Youre going to need to pick the day and time that fits best in your schedule and book
an appointment for yourself to food shop. If you have a larger time block you may
choose to schedule 2-4 hours and shop and prep all on the same day. If you split your
appointments up and shop one day and prep on another day--that works too! Just be
sure to schedule the appointment so that there is not a question as to when you will
be doing this very important part of buying and making your healthy meals.

Stop letting food be the boss of you

HOT TIP: Following through on the little things (like sticking to your schedule of food
shopping and meal preparing appointments) builds credibility, integrity, trust, and
confidence in yourself and allows you to strongly align to your goals. It gives you the
sense that you really got it and you are doing it! Keep your appointments and know
this little step will go a long way!

Scheduling--The Plan

Step 3--Schedule Your Meals Into Your Day

@BuildItLean
Part 3 - DESIGN YOUR MEAL PLAN
We just discovered how setting appointments with yourself can create ease and
structure in your day and week, giving you more energy for the myriad other import-
ant things in your life. If we take that a bit further, having a schedule of when to dive
in and eat your meals youve worked so hard on may also give you more ease. For
most people, you probably eat breakfast at the same or similar time, you eat lunch at
the same or similar time, and dinner may be on a more flexible schedule depending
on what your lifestyle looks like. Its also possible that based on your lifestyle you al-
ready do this step. Scheduling meals is important so that you are consciously fueling
your body on a timely manner throughout the day. If you get too busy, food might be
pushed to the side or forgotten altogether. This step keeps you on the track to build-
ing consistency in meal planning.

Food is fuel, eat to live

Hot Tip--Sticking to a schedule helps you build confidence in yourself in order to ac-
complish the task at hand, keeping you moving towards your goals!

Step 4--Recipes: Create Fun, Easy Menus that Tickle Your

Taste Buds

This is the fun part! Why do we pick a recipe? Picking recipes is the inspiration! This is
how we keep it fun. Earlier we made a Foods We Love List and wrote out our Why
Factor. Using both of those steps, I know about myself that I love to eat colorfully
and in a way that fuels my energy. A recipe will catch my attention if it is colorful, plat-
ed well, or has a blatant health factor. I almost always pick recipes that fit my Why
Factor and that have foods from my Love and Like list (Why would I eat something
that I dont like?!). This doesnt mean I never look at a yummy gooey fudgy brownie
recipe--because I totally do (hello, human over here!). It does mean I may choose to
save that recipe for a certain meal, a gathering where I can share it with others and
we can indulge together, or I just look at it to acknowledge that it looks awesome
and Im more aligned with my Why than with putting a brownie in my food plan at
this time. Its not about eating perfectly, its about eating what you love and fueling
your body in a way that fits your goals. We will operate from an 80/20 rule or bet-
ter. Meaning 80% of the time we will eat to our meal plan and 20% to our kryptonite

@BuildItLean
Part 3 - DESIGN YOUR MEAL PLAN
foods. If you already are eating fairly healthy you may find yourself able to manage a
90/10 plan.

Here is an example of a recipe I may prepare for each meal of the week:

Steel Cut Oats: With the option of fresh berries, almond butter, cinnamon, chocolate
chips, coconut, cocoa nibs, dried fruit, brown sugar, agave, almond milk, etc. steel cut
oats are limitless. I usually cook 1-2C dry oats in my rice cooker yielding 7 portions
for the 1 week breakfast option and I add one or more of the toppings for variety.
This can be prepped in 30-45 mins. I use my rice cooker to save time. 2C of water or
almond milk to 1C dry oats. Cooking on stove top same proportions, bring water to
a boil on high and add oats. After 5 mins reduce heat to medium and cover with pot
with a lid.

Protein Smoothie: Protein powder of choice (I use a vegan protein powder). -1 full
banana, handful of spinach, 1T almond butter. frozen fruit (I use mixed berries) *You
can also use ice cubes if you want skip the extra fruit,* water, almond milk, or juice
may be added for liquid. I like this as a pretty, balanced snack.

Food is fuel, eat to live

Burrito Bowl: Brown rice, meat (optional based on preference and dietary restric-
tions), black bean, fajita peppers, avocado, lime, cilantro, shredded lettuce, pico de
gallo or salsa. Again, I use my rice cooker, cook my meat and peppers up in separate
pans, and chop my veggies I use for toppings. Once everything is cooked, its time to
portion!

Ground Turkey with Peppers, Basil, and Rice: Put 1cup dry rice in rice cooker or on
stove top. Brown the 1.5 lbs ground turkey and set aside. Cut 1 red bell pepper, 1 yel-
low bell pepper, and 1 small yellow onion into strips. Saute peppers and onions in 1T
oil (avocado, coconut, olive, etc.), 3 finely chopped garlic cloves, and 1c basil. Allow to
cook through, then add 2t lime juice, 1T fish sauce, 1T Braggs liquid aminos, 1T agave,
and mix into veggie saute and add ground turkey back into mix. This is so simple to
make, so flavorful and very colorful! One of my favorites!

@BuildItLean
Part 3 - DESIGN YOUR MEAL PLAN
Sweet treat- Stuff raspberries with dark chocolate chips or banana halves with al-
mond butter pecan and shredded coconut--so easy and SO yummy!

HOT TIP-- Keep it simple, keep it fun, keep it colorful. One rule I set for myself is to
attempt to have at least 3 different colors on every plate I eat. This variety makes me
feel inspired and thoughtful with my food rather than when I eat a plate full of similar
colors which make me feel blah about my food.

Step 5--Containers: Feel Free to be Busy, Mobile and On The

Go While Sticking to the Plan

Once your food is made per the recipes you pick for you weekly meal plan and on
your schedule, it is now ready to go into containers! Pre-packaging your food into
easily accessible and travel-friendly containers allows you to be able to grab and go
without thinking! Your thoughtfully prepared food is already laid out, cooked, and
ready to grab and enjoy!

I like to do this 1 of 2 ways. The first way is that each meal goes in its own container
and is easily accessible for a grab and go option. The next option would be to keep
meat from one meal in one container, veggies from one meal in one container, rice in
one container. Using larger containers for keeping foods separate allows for creating
different portions, feeding more than one person who many require different por-
tions, or keeping wet and dry foods separate to help maintain freshness until you are
ready to eat.

Have a variety of containers of different styles and sizes on hand. I use both glass
and plastic containers and find them useful in their own ways for different occasions. I
like Cup containers for snacks, condiments, and small things, 1 Cup-5 Cup contain-
ers for most meals, and 5 Cup+ for larger portions of food.

Hot Tip--I like to enjoy the containers I put my food in. Picking out colorful containers
or containers with aesthetically pleasing designs makes grabbing your meal prep that
much more enjoyable!

@BuildItLean