THE R ECIPE

GUIDE TO
STA RTING
SIMPLE
#NutritionStripped

Created by
R EG I S T E R E D D I E T I T I A N , FO U N D E R , A N D
AUTHOR OF NUTRITION STRIPPED—

McKel Hill
Are you overwhelmed when it comes to planning what healthy foods to eat?

Do you constantly ask yourself “what should I eat, what’s for dinner, did I pack lunch for
work”? Do you feel overwhelmed when you are in the grocery store?

Well as cliché as it sounds, you’re totally not alone. As a Dietitian Nutritionist, I hear this all
the time from readers around the world, clients, and friends. And this is a story I told myself
10 years ago. It was then I decided to come up with a plan and change my perspective about
how to make healthy eating simple and how to teach it in a fun, flexible, and balanced way
that’s simple enough for anyone to “get it”.

Let’s break down simplicity for a minute. Despite having hundreds of free recipes on the
Nutrition Stripped Blog, in my cookbook, and at your fingertips browsing every food blog
out there, I actually recommend and personally live by the rule of simplicity. So many of
us have thousands of decisions to make every single day. Too many decisions often lead to
overwhelm, which can lead to stress, which can then lead to poor food choices like getting
take out, emotional eating, or just missing out on nutrient dense meals that our bodies need
to feel amazing.

My goal is to reduce decision fatigue from what to eat and what to cook by following this
philosophy of simplicity. So here are 5 tips with you that you can literally implement today
and this weekend to help you practice the rule of simplicity.

No. 2
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5/ T I P S FO R S TA R T I N G
S I M P L E W I T H H E A LT H Y
E AT I N G , T O DAY:

No. 01  /  Start with a couple recipes that you want to try and make them this week.
Remember we don’t need to make 10 different recipes every week. You can
get a full spectrum of nutrients and nutrition by utilizing 3-4 balanced rec-
ipes a week like the ones I created for the NS Society and then switch it up
the week after. Don’t overcomplicate things.

No. 02  /  Go for whole foods! Ask yourself, “How nutrient dense is this food?”. Some
guidelines to follow:
• E at mostly plants: If you look at your plate or bowl, let vegetables make up
about 75% of your plate.
• E at colorfully: In the span of a day, consume a wide variety of colors
from fruits and vegetables. More colors = more antioxidants and a larger
spectrum of nutrients.
• E at the right fats: Not only will they help your body absorb fat-soluble
nutrients, but fat is also vital to our health on a cellular level. Include nuts
such as almonds or walnuts, seeds such as chia or hemp, coconut oil,
avocado, salmon or other omega-3 rich foods, etc. at every meal. Avoid
vegetable oils and, of course, trans/hydrogenated oils.
• E at animal proteins mindfully: Since vegetables fill up your plate, use
animal proteins as a “side” and always consume ethically raised and
treated animals.
• B efriend seaweeds: Enjoy seaweeds on a weekly basis to ensure adequate
iodine amongst numerous health benefits. New to seaweed? Try kelp flakes
sprinkled on your favorite dishes.

No. 3
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 • Add boosters: You don’t have to use “superfoods”, but these nutrient
dense foods pack a punch for their small volume. Try maca, bee pollen,
goji berries, cacao nibs, and medicinal mushrooms to fight inflammation or
check out your spice cabinet for cinnamon, ginger, garlic, and turmeric.
• Focus on balance: Balance each meal with plenty of fibrous vegetables,
healthful fats, proteins, and carbohydrates like gluten free grains, legumes,
starchy vegetables, or fruit.

No. 03  /  Clean out the house and kitchen. Start with a fresh slate!

No. 04  /  Add in a couple staple items at a time. Start with a simple list of 10 whole
foods (like the above listed) and get started by adding those. Over time,
you’ll have an entire whole food kitchen set up for success which is some-
thing I teach in the NS Society.

No. 05  /  Simple cooking techniques. Roasting, steaming, blending, eating raw, etc.
Pick one cooking method per meal to keep it simple and timely.

No. 4
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 Your Simple 3 -Day Mea l Pla n
Follow the batch cooking plan below and enjoy simple, nourishing meals for 3 days.

UPON WAKING:

2 glasses of water with lemon to hydrate, followed by Coffee Elevated, Matcha Tea
Latte, or good ole’ black coffee with a splash of coconut milk

B R E A K FA S T:

THE SIMPLEST GREEN SMOOTHIE

INGREDIENTS:

3 cups fresh spinach

2 cups almond milk
2 tablespoons tahini or almond butter
1 banana
juice of 1 lemon
1 scoop of vanilla protein powder (optional for a boost of protein)

INSTRUCTIONS:

Blend all ingredients in a high speed blender.

LUNCH RECIPE:

G O -T O N O U R I S H B O W L

INGREDIENTS:

2 cups spinach
1 cup cooked quinoa
1 serving protein of your choice
(i.e. smoked salmon, chicken, tempeh, tofu, beans, lentils, eggs, fish)
1/2 cup chopped red bell pepper
1/2 english cucumber diced

INSTRUCTIONS:

Combine all veggies, quinoa, and protein in a bowl. Mix olive oil, raw apple cider vinegar
lime juice, and seasonings and pour over bowl.

No. 5
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 DINNER RECIPE:

SIMPLE S TIR-FRY

INGREDIENTS:

3-4 ounces protein of your choice (tempeh, tofu, chicken, fish, shrimp, etc.)
2 cups of vegetables (such as broccoli, cauliflower, onions, peppers, sweet potatoes,
etc. Use frozen veggies to make it even simpler.)
1 cup dark leafy green (such as kale or spinach)
1 tablespoon soy sauce, nama shoyu
1 tablespoon coconut oil
1 clove of garlic
Pinch of sea salt and freshly ground black pepper

INSTRUCTIONS:

In a medium-hot skillet, add coconut oil to grease the pan, followed by proteins of your
choice listed above. Add in vegetables of your choice, garlic, and seasonings and cook
until vegetables and/or proteins are tender and cooked through. Serve with a bed of
quinoa, millet, rice, or greens.

No. 6
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GROCERY SHOPPING LIST
FOR TH E SE R ECIPE S :
FRESH LIST

†† 15 cups fresh spinach (2 or 3 bags) †† 3 red bell peppers

†† Almond milk †† 3 English cucumbers

†† 3 bananas †† 3 crowns of broccoli

†† 3 lemons †† Fresh garlic

†† 3 limes †† 3 avocados

†† 6
 servings (18-24 oz) protein of
your choice (i.e. smoked salmon,
chicken, tempeh, tofu, beans, lentils,
6 eggs, fish)
†† 6
 cups of vegetables for Simple Stir-fry
(such as leftover broccoli, peppers,
cucumbers, or your favorites. Use
frozen veggies to make it even simpler.)

No. 7
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PA N T RY S TA P L E S

†† Tahini or almond butter †† Coconut oil

†† V
 anilla protein powder †† Extra virgin olive oil
(optional for a boost of protein)
†† Rw apple cider vinegar
†† Quinoa
†† Sea salt and black pepper
†† Almonds
†† Ground cumin
†† Soy sauce or nama shoyu

No. 8
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 BATCH COOK ING PL A N
FOR TH E SE R ECIPE S

COOK NOW
(OVER THE WEEKEND OR THE NIGHT BEFORE)

Quinoa for Nourish Bowl and Simple Stir-fry (if using)

Protein choice (unless using smoked salmon or eggs)
Prep veggies
(prep/chop for Nourish Bowl and Simple Stir-fry and store in airtight glass container)

C O O K L AT E R
(BEFORE SERVING)

The Simplest Green Smoothie

Nourish Bowl assembly
Simple Stir-fry

No. 9
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 VA RI AT I O N S FO R E A SY S WA P S

If you don’t like veggie choices, use your favorites. For Simple Stir-fry, I recommend
onions, snap peas, mushrooms, and carrots. For the Nourish Bowl, try sweet potatoes,
mushrooms, carrots, tomatoes, etc.

If you don’t like quinoa, use another gluten free grain like brown rice, millet, amaranth,
etc. Check out the NS Kitchen for more on gluten free grains.

“
“ T H AT ’S B EEN O N E O F M Y
M A N T R A S – F O C U S A N D S I M P L I C I T Y.”

- STEVE JOBS

No. 10
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 WA N T M O R E I N S P I R A T I O N ?
Visit the NS Blog for hundreds of healthy recipes using these staple foods +
nutrition topics, advice on living whole and much more!

LET’S H A NG !
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