Eat By Design is a strategy to fuel your body with nutrient dense food to help you function at your very best. It’s based on these 10 principles:

• Eat real food first. This is the framework for Eat By Design. Choose whole foods that are one ingredient – meat, seafood, eggs, vegetables, fruits, herbs, spices, and healthy fats. Items made with simple ingredients from real foods are also acceptable.
• Eat protein with every meal. Great options include beef, pork, lamb, chicken, turkey, wild game, organ meats, eggs, and wild fish.
• Eat your vegetables. The more color the better. In many cases, cooked veggies are better than raw because they’re easier to digest and the nutrients are easier to absorb.
• Increase quality fat intake. No, healthy fats don’t make you fat. Good sources include butter, coconut, coconut milk, coconut oil, avocados, avocado oil, olive oil, meat, poultry, wild fish, eggs, and nuts.
• Remove grains and legumes. They don’t provide you with nutrients you can’t get from a better By Design source, in more quantity and with less of the negative side effects like anti-nutrient and gut irritating properties. Grains include: wheat, barley, rye, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and pseudo grains like quinoa, amaranth, and buckwheat. Legumes include: beans, peanuts (including peanut butter and peanut oil), and all forms of soy. Green beans and peas are ok to eat.
• Remove sugar. It should be avoided or consumed in very small quantities. This includes white and brown sugar, maple syrup, honey, agave syrup, brown rice syrup, coconut sugar, monk fruit extract, and other added sweeteners. Check your labels!
• Earn your carbohydrates. Prioritize starchy vegetables (sweet potatoes, white potatoes, root vegetables, and squashes) and match your intake to your activity levels.
• Take your essential supplements. Eat By Design is the primary approach to fulfilling your nutritional requirements. Vitamin D, omega 3, and probiotics simply fill in the gaps.
• Dairy is a grey area. Some people tolerate dairy and others don’t. If this is your first Challenge or you suspect you have a sensitivity, avoid it for the next 30 days. If you tolerate it well, stick to full fat, grass fed sources (raw or unpasteurized is even better).
• Stop counting calories! No animal counts calories. They Eat By Design. Do the same.