Wim's Nutrition Plan

A few days ago, one of our boot camp regulars (and rock star members!), Wim, emailed me.  He wrote:
“Your blog post on “Don’t depend on will power” inspired me to write my own 1-page life nutrition plan! And think up ways to have a sustainable lifelong nutrition plan that isn’t crazy strict or at risk of caving in due to boredom or rebellion or other mental self-sabotage. I need something that works for me. I like your idea of putting some simple rules together.”
Wim has graciously allowed me to share his personal eating plan.  Thanks for sharing Wim!  I know your steps will help others create their own plan that works for them!


  • Eat veggies/salads first for meals.
  • Eat more often by having a healthy snack between main meals.
  • Eat slower, enjoy my food, and chew it well to avoid gas!
  • Eat lots of veggies of ALL colours
  • Eat enough healthy fats every day.
  • Eat/drink protein with every meal.
  • Eat simple unprocessed foods.
  • Use salad dressing where olive oil is the first ingredient.
  • Measure portion sizes before eating them.
  • Enjoy one nice dessert per week (cake/pie/ice cream/whatever).
  • Research restaurant menus and plan before going there.
  • Eat varied food and avoid getting bored.
  • Decide before eating how MUCH I’ll eat, and then stop.
  • Have ONE treat meal per week where all rules are ignored.
  • Drink 1-2 alcohol drinks per week, starting April 1.
  • Eat only above-ground veggies after 7pm.


  • Count calories.
  •  Eat/drink foods with ingredients that I can’t pronounce.
  • Eat/drink foods with long ingredient lists.
  • Eat wheat or grain products
  • Eat/drink dairy products
  • Eat/drink foods with added sugars
  • Eat/drink straight from containers.
  • Eat deep fried food including tempura.
  • Eat food-like substances.
  • Drink diet pop for 30 days. Then max 1 per week after March 2014.
  • Eat mindlessly.


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