C LE AN KITC H E N

Q U I C K S T A R T G U I D E

E AT R U N L I F T

C L E A N E AT I N G G U I D E
 EAT RUN LIFT

I N DE X

B A S I C S O F A H E A LT H Y
DIET
page 4

SHOPPING LIST
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INT R O D U C T IO N
BUYING IN BULK Welcome! Let’s get your kitchen cleaned up and you on your way to your
page 6 health and wellness goals!
Incase you’re new to Eat Run Lift, hey! My name is Rachel. I’m a
personal trainer, nutritionist, and wellness coach.
FOOD SWAPS I coach clients 1-on-1 through my Premium Coaching Program and also
page 8 love to share recipes, training ideas, and thoroughly researched articles
on the blog with everyone else.

QUIT DIETING Treat this guide as your foundation to healthy eating. I don’t believe in
page 9 shortcuts, and I don’t believe in ‘diets’ - unless they are prescribed for a
medical reason. Imagine following a strict diet for the rest of your life! I
don’t know about you, but I’d probably feel pretty miserable haha.
FOOD DIARY
page 10 Now it’s time to find your ideal way of eating that strikes a balance be-
tween foods that are good for your soul, and foods that are good for your
goals.
MEAL PLANNING
page 11
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Rachel
90 / 10 RULE
page 13

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B A S IC S OF
A H E ALTHY
DIET
The remedy for eating well and achieving your
health goals isn’t deprivation, tasteless reci-
pes, or a rigid diet; it’s incorporating healthy
habits into your daily life.
MY BASIC STEPS Before diving into calories, macros,
deficits, and refeeds we need to take
a step back. These things are great to
1. FIND FOODS YOU
monitor and track if you’re advanced
LOVE with your nutrition, but if you’re
2. EXPERIMENT AND TRY someone who finds yourself falling
NEW FLAVOURS off track regularly or just can’t seem
to get the results they’re after, let’s
3. ALLOW FOR SOME
do a little reset. Take the example of
FLEXIBILITY
building a home, you’re not going to
4. COOK FOR FRIENDS paint and decorate the walls unless
A N D FA M I LY you’ve built a solid foundation and
know the house will stand up on it’s
5. STORE FOOD WELL
own and withstand the elements.
6. PLAN AHEAD
I can’t stress how important it is
to really know yourself! Are you a
plan-ahead-tick-everything-off-or-
ganisational mogul, or do you prefer
to cook as you go and eat fresh each
meal? If you’re the latter and you de-
cide to meal prep your whole week,
it’s not surprising that you never get
through all the meals and they go off
in your refrigerator.
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Next, when designing what you want
to eat, allow yourself to experience
new flavours and ingredients, and
when you are shopping for them stick
to the outer perimeter of the grocery
store (or just head to the markets) to
pick up fresh produce, only buying
packaged or canned where neces-
sary. Limiting the processed and
pre-packaged foods (heavily refined
sweets, fizzy drinks, oven pizzas, etc,
you know the culprits) will be a great
step forward in establishing a healthy
baseline ‘diet’ for you to work off.
Next, learn your portions. Even if you
don’t want to track calories or macros,
learning what a portion size looks
like is important to ensure you’re not
overeating. If a serving size on a pack-
et is half a cup, could you accurately
eye out half a cup without a way to
measure it? Measuring and/or weigh-
ing is an incredibly useful tool when
you’re just getting started!
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SH OPPIN G L I S T
Pick and choose what works for you,
if you exclude certain foods for ethical
or religious reasons you may wish to
omit them from these lists.

PROTEINS DRY GOODS CONDIMENTS / FLAVOURS

FF Chicken breast FF Baking powder FF BBQ sauce (reduced salt/sugar)

FF Turkey FF Baking soda FF Chutney
FF Fresh fish FF Bread FF Cheese (low fat, shredded)
FF Extra lean beef mince FF Brown rice FF Cheese (cottage, ricotta)
FF (veg) Tempeh FF Buckwheat FF Hot sauce
FF (veg) Seitan FF Cacao FF Ketchup
FF Eggs FF Couscous FF Mustard
FF ____________________ FF Flax seeds FF Nut butter (almond, peanut, cashew)
FF ____________________ FF Flour (coconut, almond, GF) FF Relish
FF Hemp hearts FF Salsa
FF Kamut FF Soy sauce (reduced sodium)
V E G E TA B L E S FF Quinoa FF Tahini
FF Noodles (buckwheat, rice, konjac) FF ____________________
FF Asparagus FF Pasta (whole grain) FF ____________________
FF Broccoli FF Rice cakes
FF Brussels sprouts FF Rolled oats
FF Carrots FF Teff BEVERAGES
FF Cauliflower FF Tortillas (whole grain)
FF Celery FF ____________________
FF Corn FF ____________________ FF Almond milk (unsweetened)
FF Cucumbers FF ____________________ FF Coconut water
FF Eggplant FF ____________________ FF Sparkling water
FF Garlic FF Tea
FF Green beans FF ____________________
FF Herbs OT H E R PA N T R Y FF ____________________
FF Kale
FF Leafy greens
FF Mushrooms FF Beans (canned) OTHERS
FF Onions FF Chia seeds
FF Potatoes FF Dried coconut (flakes)
FF ____________________
FF Radishes FF Honey (raw, natural)
FF ____________________
FF Spinach FF Maple syrup
FF ____________________
FF Sprouts FF Nuts (macadamia, almond, cashew)
FF ____________________
FF Zucchini FF Oils (coconut, olive, avocado)
FF ____________________
FF ____________________ FF Pasta sauce
FF ____________________
FF ____________________ FF Pizza sauce
FF ____________________
FF Seeds (pumpkin, sunflower, sesame)
FF ____________________
FF Stevia
FF ____________________
FF Stock (or bullion cubes)
FRUIT FF ____________________
FF Vinegars (balsamic, rice, white)
FF ____________________
FF ____________________
FF ____________________
FF Apples FF ____________________
FF ____________________
FF Avocados FF ____________________
FF Bananas FF ____________________
FF Berries OTHER FRIDGE FF ____________________
FF Grapes FF ____________________
FF Kiwis FF ____________________
FF Lemons FF Hummus
FF ____________________
FF Limes FF Kimchi
FF ____________________
FF Mangoes FF Sauerkraut
FF ____________________
FF Melons FF Olives
FF ____________________
FF Peaches FF ____________________
FF ____________________
FF Pears FF ____________________
FF ____________________
FF Pineapples FF ____________________
FF ____________________ FF ____________________
FF ____________________

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B U YI NG IN
BULK
He alt hy foo d c ho ices do n’t
have to me an a hig her gro -
ce r y b i ll.

YOU WILL NEED:
F FGlass jars (various sizes)
F FLabels / marker
F FProduce bags
F FShopping list
It’s a common misconception that eat-
ing healthier food choices has to cost
more, and I can tell you right now that
it’s simply not true.
By focusing more on home cooking
and ditching the ordering in apps
you’ll be saving a few dollars in no
time. All those delivery fees add up,
you know!
Now, when it comes to groceries buy-
ing your fresh produce and your dry
good and all the other bits and pieces
can add up if you don’t know where to
look.
Personally I like to shop between two
main places, and if I’m desperately in
need of an ingredient I may pop into
a regular grocery store on my way
home from the gym. For the most part
I stick between a zero waste bulk food
store, and the local markets.
There are two reasons I do this! 1) To
slightly reduce the amount of waste
and plastic I produce from a produce
perspective (although, I’m too dear-
ly attached to microwaveable rice’s
convenience to let that one go), and 2)
to save some cash! Eating 5-6 meals a
day could easily become a money pit.
Zero Waste Bulk Food Store
The zero waste bulk food store allows
me to, as the name suggests, purchase
many foods in bulk. This usually cov-
ers all my dry goods (e.g. rolled oats,
quinoa, spices, pasta, nuts, the list
goes on). This works out far cheaper,
you just need to remember to bring
your own produce bags!
Local Markets
My local produce market is where I
like to go for all my fresh foods (meat,
fruit, and veg). Everything is far cheap-
er than in the grocery store, and it
seems to be fresher too. If you don’t
have a local market you could head to
a large locally owned fruit/veg shop
who usually have very competitive
prices.

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FOOD
SWAPS
Instead of cutting out food groups or items entirely
aim to make some of these healthy swaps to support
your mood, energy, and recovery.

INSTEAD OF TRY SOME

Bagel Whole wheat English muffin

Fruit juice Whole fruit
Chocolate Bar Dark (80%+) chocolate
Crackers Multigrain rice cakes
Chips (crisps) Popcorn
Fizzy drinks (cola etc) Flavoured sparkling water
Sour cream Plain Greek yoghurt
Breakfast cereal Rolled oats
Mashed potato (with butter etc) Roasted vegetables
Regular pasta Wholegrain or spelt pasta
White bread Wholegrain bread
Energy drinks Effervescent B-vitamin drink
Fried eggs Poached or boiled eggs
Fries (hot chips) Home made sweet potato fries
Mayonnaise Mustard
Table sugar Stevia
Crumbled or coated meats Regular meat with spice seasoning
Low fat yoghurt Plain Greek yoghurt
Milk Unsweetened almond milk
Tuna in oil Tuna in springwater

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QU I T D IE TIN G
Too many people focus on
temporary diet-based solu-
tions, not lifestyle change!
A ‘diet’ is a temporary resitrictive
pattern of eating. It’s a trap that I
see so many fall into, that there’s
“one magic diet” that will be a
cure-all and help you get to your
goals... but what happens when
that feels unmaintainable? What
happens when you fall off track
again and can’t keep up the main-
tenance and restriction involved
in culling, cutting, abstaining and
EAT RUN LIFT
Fo c us o n
wh at yo u’re
addin g, n o t
on w h at
yo u’re ta k in g
away.
avoiding certain foods?
What I need you to do instead is
think of ‘forwards’ or ‘backwards’
foods. Will these food more me
forward a little toward my goal of
fixing __*whatever it might be*__,
or will they move me slightly back-
wards from that goal? You don’t
need to be pushing forward 100%
of the time, but you need to focus
more on the ‘forwards’ foods than
the ‘backwards’ ones and distin-
guish where that perfect balance
is for you. For more info see my
section on 90/10.
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FO O D DIARY
By being honest with yourself
about what you’re actually eating
and how often you will be setting
yourself up on a path for success
when it comes to aligning your
eating habits with the fitness or
health goals that you had in mind.

Use it as a method to steer you in

the right direction. Remember, it’s
not about eating ‘perfectly’ - it’s
about achieving the balance be-
tween foods that are good for your
soul, and foods that are good for
your goals.

The reason I advise keeping track,

How will keeping a food
particularly if you are new to your
diary help me? health and wellness journey, is
for the sake of accountability. It’s
difficult to remember what we
When it comes to accountability
even ate yesterday, so how do we
not much will beat a food dairy.
know how frequently we’ve been
Now don’t think that you’ll need to
compliant for if we have nothing to
go out of your way to buy a new
measure it with?
notepad and pen just to get this
done (although, you can if you
You can be as detailed as you like.
like).
You may wish to just write the
Other options include: keeping an
types of foods and the portion
excel spreadsheet, a word doc-
sizes, or you could get super spe-
ument on your computer, or an
cific and dive into the calories and
established tracking app such as
macros (using an app to record this
Lifesum or My Fitness Pal (I person-
will provide more insight).
ally prefer Lifesum).

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M EAL PLANNING
When it comes to planning your meals it’s not as easy as writing out your ‘ideal’
meals that you hope you’ll follow, try this method:

#1 I n sp i rat i on #2 L i fe s t y l e #3 S c hedule

Check out recipe blogs,
YouTube videos, Pinterest,
and recipe books. Find foods
which you’re looking forward
to testing out and trying.
Forcing yourself to eat food
you don’t enjoy is not main-
tainable over the long term.
So keep an eye out for op-
tions which you find appeal-
ing, but are still goal-friendly.
Save these in a folder or on
your phone so that you can
create a ‘wishlist’ of foods
you’d like to try.
Next, look at your lifestyle.
What resources do you have
available at work? At home?
Who do you need to cook for?
How frequently do you want
to cook?
You don’t have to slave away
and meal prep a whole week
of food. You could always
just cook extra dinners and
take the leftovers for lunch.
Plan a cooking style that fits
easily into your lifestyle. If it
feels like too much of a chore,
change it up and try some-
thing new.
Once you’ve decided what
meals you will eat and how
you will prepare them, write
yourself out a weekly or daily
schedule, leave room for
error, such as a ‘treat’ meal or
two sprinkled throughout the
week.
Having a schedule you can
check off will help with your
accountability and will also
help you feel more prepared
when it comes to getting
your groceries!

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DAY P L A NNER
Meal 1

S na c k 1

Meal 2

S na c k 2

Meal 3

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9 0 / 10 RU LE
90% OF T H E T I ME

10% OF THE TIME

It’s pretty simple really! If you’re focusing 90% of your

efforts into whole foods that will nourish your body, re-
store your energy levels, and support your lifestyle, you
will see the results you’re after.

To put it into perspective, if you eat 4 small meals each

day, that’s 28 meals in a week, which means 2-3 of these
meals can vary from meals that we’d call “goal friendly”.
To enjoy the 90% of meals make sure you’re choosing
meals that you look forward to, prepping and storing
them in a way that they stay fresh, and eat mindfully
(without watching TV or being on your phone) so that
you can be present in the moment and enjoy the meal
for what it is, rather than rushing through it and feeling
like you’ve hardly eaten at all.
While cheat/treat days may derail your progress, an in-
termittent cheat/treat meal has been proven to actually
help you stay on track. Psychologically it helps improve
adherence throughout the rest of the week, and physio-
logically it can help restore leptin levels.
I usually advise clients to plan their treat meal that
morning so they can try to account loosely for it in their
overall daily intake and macros. This will help prevent
major spikes of overeating. Having the 10% allowed for
more freedom and variance from your regular meals
does not mean to go out on a giant binge session and
undo all your hard work!

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TO SE E M O RE

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