The 4-Week Plan to Transform Your Diet


Everybody cognitively knows they need to eat healthier, but few take the time or put in the effort to dramatically shift their diet and optimize their lifestyle to reap the benefits.

Whether due to ‘inconvenience’ or ‘food addition’, the catastrophe of people eating low-quality food far from nourishing is having a devastating toll on the health and waistlines of people world-wide.

Just in America (the fattest nation in the world), 35% – and rising – of people are obese, and over 70% are overweight by a minimum of 15 pounds. Carrying too much weight on one’s frame is clearly linked with diseases of affluence, including heart disease, Diabetes, stroke, hypertension, high cholesterol, sleep apnea, Cancer, Alzheimer’s, and many, many more concerns.

For this reason, we are at a chilling time in history where each and every person has to decide to be the voice of reason in their own life and transform their own habits… or else their future may not be so bright.


The good news is that it really is not that difficult! Mainstream media portrays that to live and eat healthy one must suffer, but this if far from accurate. Every single person I work with not only loves the food they learn how to prepare, but raves about the health benefits they’re experiencing just by changing what they put in their mouth.

Would you rather live a life you love, or suffer due to your food choices? No one knows how good they can feel until they at least try, and that is ALL I’m asking you to do so you do not suffer down the road.

If you’re ready to stop being the victim in your life and get to work living a healthier life, you’re going to love the following 4-week plan to transform your diet. Each week has a focus broken down for you to focus on, and if you can muster up the determination to keep with the suggestions, you’re going to feel like a radical new you in no time.

Week 1: Hit the Produce Aisles


If there’s one thing anybody can do to start getting healthy right away, it’s to start ADDING to their diet. Yes, you heard right. Instead of fixating on what you need to omit right away, begin to creatively think how you may add more fruits, vegetables, leafy greens, and nuts and seeds to your diet. (TIP: Just check out the recipe section and you will not be hard-pressed for inspiration!).

Eating more fruits and vegetables is one of the most important dietary habits you can make to prevent heart disease, cancer, diabetes, and hypertension, and to manage your weight. Vegetables in particular are very high in fiber, nutrients, water, and low in calories – making them a great staple for those who over-eat due to undernourishment and emotional cravings.

Optimally, you should strive to consume 5-9 servings of fruit and vegetables (each!) daily. But hold on – that’s not as difficult as it seems. A morning green smoothie, a half cup of cooked vegetables, 8 oz. of a fresh-pressed juice with some apple and lemon, one to two cups of leafy green vegetables in a salad, a quarter cup of dried fruit, a pre-dinner fruit salad… you see how it adds up? It’s super easy to consume fruits and vegetables in simple format, but also in delectable entrees.


You can mix fruit into your morning whole-grain cereal, add lettuce, cucumber, avocado, and tomato to your sprouted bread sandwich (with a side of hearty, vegetables soup), fruit as snack in the afternoon, and add a salad to your evening dinner… and that’s five to six servings right there depending upon your portion size.

A good tip: Before shopping, write down the names of five richly colored vegetables and fruits you really like, then add to the list two you are curious about and are willing to try.

This exercise will help you become more comfortable with consuming more foods that are good for you, and place less focus on what you need to cut out.

Week 2: Defy Your White Flour Urge

Most people know the dangers of refined white flour now, but it’s still a staple in many household and to-go diners. Luckily the world is catching on, and many companies and foods now boast the term ‘whole grain’ in everything from soups and desserts, to breads and 29186_basic_brown_rice_thumb.jpgcrackers. The great thing about whole grains that have not been processed like white flours (which break down into simple sugar in the body – raising insulin, causing weight gain, contributing to allergies), and can offer key antioxidants and complex carbohydrates which will keep one energized much longer.

While I believe that unprocessed, gluten-free (no wheat, rye, barley, and non-gluten-free oats) grains are the BEST to consume if you include them in your diet, starting slow is key. You goal should be to ensure that HALF of the grains you are eating (three to five one ounce servings) are whole grains, such as wild rice, brown rice, barley, bulgur, polenta, faro, quinoa, and gluten-free oats. If you chose to consume gluten (which has been shown to be a major allergen to 70%+ of the population), choose whole wheat over refined.

What does ‘whole grain’ mean?

Simply, whole grains are not refined which means they contain all three parts of the grain, including the two lost in the refining process: the outer layer, bran (which provides valuable fiber, B vitamins, and antioxidants), the germ (the nutrient-packed inner portion which contains protein, vitamins, minerals, and anti-oxidants), and the endosperm, the starchy part of the grain left in refined flour products such as white flour (this part contains few nutrients and a lot of carbohydrates). Be sure to look for the word “Whole Grain” when making this important switch.

Good to Know:

Research shows that adding even a moderate amount of whole grain to your diet every day—whole grain cereal topped with fruit for breakfast, toasty multigrain bread at lunch, and a pilaf or grain salad for dinner—significantly reduces the risk of heart disease, type 2 diabetes, and digestive system and hormone-related cancers


Week 3 & 4 will be shared next week, so be sure to SUBSCRIBE and download your FREE E-book and pantry list to receive news of when it is released.  (Pssst! To the right or down below.)

If you’re ready to go all-in, check out the 7-Day Menu Plan HERE! This awesome product includes two different shopping lists depending on your time availability, colorful recipes, a FAQ guide, and even a bonus desert E-book!

Bloom for Life! You Deserve to Live a Life You Love.

xo Amanda Froelich