Nutrition Guides

New to the Mediterranean diet and not sure
what to eat? 🫒

This Mediterranean Diet Food Chart shows you exactly
which 42 foods to eat and how often — so you always
know what belongs on your plate.

WHAT'S INSIDE:

🐟 Fish and Seafood — Salmon DAILY, Sardines DAILY
🥬 Vegetables — Spinach DAILY, Tomatoes DAILY
🍊 Fruits — Olives DAILY, Lemon DAILY, Oranges DAILY
🫘 Legumes — Chickpeas DAILY, Lentils DAILY
🌾 Whole Grains — Whole Wheat Bread DAILY, Quinoa DAILY
🫒 Healthy Fats — Olive Oil DAILY, Avocado DAILY
🧀 Dairy and Herbs — Greek Yogurt DAILY, Garlic DAILY

Plus two info boxes:
💡 The Mediterranean Way
📋 Frequency Guide — what DAILY WEEKLY and OFTEN means

PERFECT FOR:

✔ Anyone starting the Mediterranean diet
✔ People wanting a daily visual food reference
✔ Heart-healthy eating followers
✔ Families wanting to eat healthier together
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Stop wondering what to eat. 🫒

This is the most complete Mediterranean Diet Meal Plan
on Etsy — 30 full days of real recipes with beautiful
food photos, step-by-step instructions and exact
ingredients. Everything already planned and ready
to print today.

Just open. Print. Cook. Enjoy. ✔

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✅ WHAT MAKES THIS DIFFERENT:
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Unlike basic meal planners this is a complete
recipe book with real food photography for every
single meal. You see exactly what each dish looks
like before you make it. No guessing. No searching
for recipes online.

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✅ WHAT'S INSIDE (12 pages):
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🫒 30 DAILY MEAL PLAN PAGES
Every single day fully planned with 3 meals:
Breakfast, Lunch and Dinner.
Each meal includes:
— Beautiful realistic food photo
— Full ingredient list in US measurements
— Step by step cooking instructions
— Prep time, cook time and servings
— Nutrition info: calories protein and healthy fats

90 total Mediterranean recipes including:
Baked Lemon Herb Salmon, Classic Greek Salad,
Shakshuka with Feta, Lamb Kofta with Yogurt Sauce,
Grilled Octopus with Herbs, Pan Seared Tuna with
Capers, Roasted Beet and Goat Cheese Salad,
Festive Baked Salmon with Herb Crust and much more.

📊 MEDITERRANEAN DIET PYRAMID
Visual guide showing exactly what to eat daily,
weekly and occasionally. Evidence-based and easy
to understand at a glance.

🍽️ INTRODUCTION PAGE
What is the Mediterranean diet, key principles
and how to use this recipe book.

🍋 20 SNACK IDEAS
Quick and easy Mediterranean snacks organized
into two categories — under 5 minutes and
under 15 minutes.

🛒 WEEKLY GROCERY LIST
Organized into 7 categories with checkboxes:
Fresh Produce, Proteins, Dairy and Cheese,
Grains and Legumes, Pantry Staples,
Nuts Seeds and Dried Fruits, Spices and Herbs.

🥫 KITCHEN STAPLES GUIDE
Everything to always have in your Mediterranean
kitchen for quick healthy meals any night of the week.

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💡 PERFECT FOR:
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✔ Anyone starting the Mediterranean diet for the
  first time — everything is already planned for you
✔ Busy people who want healthy meals without spending
  hours searching for recipes
✔ Anyone who wants to eat more fish vegetables and
  whole grains daily
✔ People looking for heart-healthy clean eating options
✔ Families wanting more variety at the dinner table
✔ Anyone who loves beautiful food and wants to cook
  restaurant-quality Mediterranean meals at home
✔ Nutritionists and wellness coaches

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🍳 RECIPE HIGHLIGHTS:
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BREAKFAST IDEAS:
Greek Yogurt Bowl with Honey and Walnuts,
Shakshuka with Feta, Spinach and Feta Egg Scramble,
Smoked Salmon and Cream Cheese Bagel,
Ricotta Pancakes with Honey and Berries,
Mediterranean Egg Muffins and more

LUNCH IDEAS:
Classic Greek Salad with Feta, Hummus and Veggie
Pita Wrap, Tuna Nicoise Salad, Fattoush Salad,
Mediterranean Chickpea Salad, Greek Avgolemono
Soup, Grilled Halloumi Skewers and more

DINNER IDEAS:
Baked Lemon Herb Salmon, Mediterranean Baked Cod,
Lamb Kofta with Greek Yogurt Sauce, Grilled Octopus,
Stuffed Eggplant, Sea Bass en Papillote, Festive
Herb Crusted Salmon, Rosemary Lamb Stew and more

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📄 FILE DETAILS:
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Format: PDF
Pages: 12
Size: A4 and US Letter included
Instant Digital Download
Print as many times as you need
High resolution — perfect for home printing
or local print shop

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❗ PLEASE NOTE:
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Digital product only — nothing will be shipped.
For personal use only.
Not for resale or redistribution.

For informational purposes only.
Always consult your healthcare provider
before making significant dietary changes.

Questions? Message me — I respond within a few hours!
I am happy to help with any questions about the
recipes or how to use this meal plan. 🫒

Want to build muscle, lose weight or stay fuller longer? 💪

This High Protein Food Chart shows you exactly which 42
foods are highest in protein — with precise gram values
per serving so you know exactly what to eat every day.

WHAT'S INSIDE:

🥩 Meat — Chicken Breast 31g, Turkey 29g, Bison 28g
🐟 Fish and Seafood — Tuna 30g, Tilapia 26g, Salmon 25g
🥚 Eggs and Dairy — Parmesan 38g, Cheddar 25g, Eggs 13g
🫘 Legumes — Tempeh 19g, Soybeans 17g, Edamame 11g
🌱 Nuts and Seeds — Hemp Seeds 32g, Pumpkin Seeds 30g
🌾 Grains and Other — Nutritional Yeast 50g, Seitan 25g
🍖 Protein Snacks — Beef Jerky 33g, Peanut Butter 25g

Plus two info boxes:
💡 Why Protein Matters
🎯 Daily Protein Target by activity level

PERFECT FOR:

✔ Anyone building muscle or strength training
✔ People on a high protein weight loss diet
✔ Athletes and active people
✔ Vegans monitoring protein intake
✔ People managing hunger and cravings
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Stop buying charts one by one. 💪

This Complete Minerals Bundle gives you all 5 essential
mineral food charts in one instant download — each showing
42 foods with exact mg or mcg values per serving.

WHAT'S INSIDE:

🩸 Iron Rich Food Chart — 42 foods, 7 categories, mg values
🛡️ Zinc Food Chart — 42 foods, 7 categories, mg values
🌙 Magnesium Food Chart — 42 foods, 7 categories, mg values
🦴 Calcium Food Chart — 42 foods, 7 categories, mg values
🦋 Iodine Food Chart — 42 foods, 7 categories, mcg values

Each chart includes:
Daily targets by age and life stage
Why this mineral matters info box
Print ready A4 and US Letter sizes

BUNDLE SAVINGS:
Bought separately: $27.60
Bundle price: $19.99
You save: $7.61

PERFECT FOR:
✔ Anyone wanting a complete mineral reference
✔ People monitoring multiple nutrient levels
✔ Vegans and vegetarians tracking minerals
✔ Pregnant and breastfeeding women
✔ Athletes and active people
✔ Nutritionists and wellness coaches

FILE DETAILS:
Format: PDF
Charts: 5
Pages: 5
Size: A4 and US Letter included
Instant Digital Download

For informational purposes only.
Always consult your healthcare provider.

Strong bones start with the right foods. 🦴

This Calcium Food Chart shows you exactly which 42
foods are highest in calcium — with precise mg values
per serving so you know exactly what to eat every day.

WHAT'S INSIDE:

🧀 Dairy — Parmesan 1184mg, Cheddar 721mg, Mozzarella 505mg
🐟 Fish and Seafood — Sardines 382mg, Anchovies 232mg
🥬 Leafy Greens — Collard Greens 232mg, Turnip Greens 190mg
🌱 Legumes and Seeds — Sesame Seeds 975mg, Chia Seeds 631mg
🥛 Fortified Foods — Fortified Cereal 1000mg, Bread 160mg
🌿 Dairy Alternatives — Molasses 205mg, Dried Figs 162mg
🥦 Vegetables and Other — Broccoli Rabe 108mg, Okra 77mg

Plus two info boxes:
💡 Why Calcium Matters
🎯 Daily Calcium Target by age

PERFECT FOR:

✔ Anyone supporting bone health naturally
✔ Women over 50 needing more calcium
✔ Pregnant and breastfeeding women
✔ Children and teenagers building bone mass
✔ Vegans monitoring calcium intake
✔ People with lactose intolerance
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Struggling with poor sleep, stress or muscle cramps?
You might need more magnesium. 🌙

This Magnesium Food Chart shows you exactly which 42
foods are highest in magnesium — with precise mg values
per serving so you know exactly what to eat every day.

WHAT'S INSIDE:

🌱 Nuts and Seeds — Hemp Seeds 700mg, Pumpkin Seeds 592mg
🥬 Leafy Greens — Swiss Chard 81mg, Spinach 79mg
🫘 Legumes — Black Beans 70mg, Lima Beans 74mg
🌾 Whole Grains — Buckwheat 231mg, Amaranth 248mg
🐟 Fish and Seafood — Mackerel 97mg, Sardines 39mg
🍫 Dark Chocolate and Other — Dark Chocolate 228mg
🥛 Dairy and Fortified — Fortified Cereal 120mg

Plus two info boxes:
💡 Why Magnesium Matters
🎯 Daily Magnesium Target by age

PERFECT FOR:

✔ Anyone struggling with poor sleep or insomnia
✔ People managing stress and anxiety naturally
✔ Anyone with muscle cramps or tension
✔ Athletes and active people
✔ Pregnant and breastfeeding women
✔ Vegans monitoring magnesium intake
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Everything you need to support your fibromyalgia
wellness journey — in one complete printable bundle. 💜

WHAT'S INSIDE:

🦋 Fibromyalgia Wellness Food Guide
42 foods in 3 categories — Supportive, Moderate, Limit.
Flat vector icons. Daily habits tip box included.

📅 7-Day Wellness Meal Plan
Every meal planned Monday through Sunday.
Breakfast, Lunch, Dinner and Snack.
All portions in US measurements.

🛒 Weekly Grocery List
8 organized categories with checkboxes.
Everything you need for the meal plan.
Shopping tips included.

📓 5-Page Wellness Journal
Cover Page, Daily Symptom Tracker,
Daily Food and Symptom Log,
Weekly Overview, My Personal Food Notes.

PERFECT FOR:
✔ Anyone living with fibromyalgia
✔ Anti-inflammatory diet followers
✔ Anyone wanting a complete wellness system
✔ People preparing for healthcare appointments
✔ Caregivers and wellness coaches

FILE DETAILS:
Format: PDF
Pages: 8
Size: A4 and US Letter
Instant Digital Download

For informational purposes only.
Always consult your healthcare provider.

Managing oxalates just got a whole lot easier. 🫘

This Oxalate Food Chart shows you exactly which 42 foods
are high, medium and low in oxalates — with precise mg
values per serving so you can make kidney-friendly
choices every single day.

No guessing. No googling.
Just print and stick on your fridge. ✔

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WHAT'S INSIDE:
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🔴 14 High Oxalate Foods (over 50mg per 100g)
Spinach 970mg, Rhubarb 800mg, Cocoa Powder 623mg,
Beet Greens 610mg, Black Pepper 419mg,
Almonds 469mg, Cashews 262mg and more

🟡 14 Medium Oxalate Foods (10-50mg per 100g)
Raspberries 48mg, Green Beans 37mg,
Orange Juice 24mg, Kiwi 19mg,
Broccoli 19mg, Carrots 17mg and more

🟢 14 Low Oxalate Foods (under 10mg per 100g)
Eggs 0mg, Chicken 0mg, Beef 0mg,
Fish 0mg, Milk 0mg, Cheese 0mg,
White Rice 3mg, Apple 3mg and more

💡 Why Oxalates Matter info box
🎯 Daily Oxalate Target info box

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PERFECT FOR:
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✔ Anyone managing kidney stone risk
✔ People following a low oxalate diet
✔ Anyone with oxalate sensitivity
✔ People managing urinary health
✔ Vegans and vegetarians monitoring oxalates
✔ Nutritionists and wellness coaches

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FILE DETAILS:
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Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Feeling tired, down or getting sick often?
You might be low on Vitamin D. ☀️

This Vitamin D Food Chart shows you exactly which 42 foods
are highest in Vitamin D — with precise IU values per serving
so you know exactly what to eat every single day.

WHAT'S INSIDE:

🐟 Fatty Fish — Salmon 988IU, Swordfish 941IU, Trout 635IU
🦪 Shellfish — Oysters 320IU, Herring 216IU, Canned Tuna 236IU
🥛 Fortified Dairy — Milk 120IU, Kefir 100IU, Yogurt 80IU
🥚 Eggs and Meat — Egg Yolk 218IU, Whole Eggs 87IU
🌱 Fortified Plant Foods — Soy Milk 119IU, OJ 100IU, Cereal 80IU
🍄 Mushrooms — Maitake 1124IU, UV Mushrooms 400IU
💊 Other Sources — Cod Liver Oil 10000IU, Caviar 232IU

Plus two info boxes:
💡 Why Vitamin D Matters
🎯 Daily Vitamin D Target by age

PERFECT FOR:

✔ Anyone supporting bone health naturally
✔ People with low energy or mood issues
✔ Vegans monitoring Vitamin D intake
✔ People who spend little time outdoors
✔ Pregnant women and adults over 70
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Getting sick often? Slow wound healing? Low energy? 🛡️

This Zinc Food Chart shows you exactly which 42 foods
are highest in zinc — with precise mg values per serving
so you know exactly what to eat every single day.

WHAT'S INSIDE:

🦪 Shellfish and Seafood — Oysters 78.6mg, Crab 6.5mg
🥩 Meat and Poultry — Beef 8.7mg, Lamb 4.2mg, Veal 4.6mg
🫘 Legumes — Hemp Seeds 9.9mg, Chickpeas 1.5mg
🌰 Nuts and Seeds — Pumpkin Seeds 7.8mg, Cashews 5.6mg
🧀 Dairy and Eggs — Cheddar 3.1mg, Whole Eggs 1.3mg
🌾 Grains and Fortified — Wheat Germ 12.3mg, Oats 3.6mg
🥦 Vegetables and Fruits — Mushrooms 0.7mg, Peas 1.2mg

Plus two info boxes:
💡 Why Zinc Matters
🎯 Daily Zinc Target by age and life stage

PERFECT FOR:

✔ Anyone supporting immune health naturally
✔ People with slow wound healing or skin issues
✔ Men monitoring zinc levels
✔ Pregnant and breastfeeding women
✔ Vegans monitoring zinc intake
✔ Athletes and active people
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Notice patterns. Track progress. Feel more in control. 💜

This Fibromyalgia Wellness Journal helps you track
your daily symptoms, food choices and how you feel —
so you can notice what supports your wellness
and share meaningful observations with your provider.

WHAT'S INSIDE:

📓 Cover Page — personalized with name and dates
📋 Daily Symptom Tracker — rate pain fatigue sleep mood brain fog 1-10
🍽️ Daily Food and Symptom Log — meals plus how you felt after
📊 Weekly Overview — 7-day chart plus reflections
📝 My Personal Food Notes — two-column supportive and limit lists

PERFECT FOR:

✔ Anyone living with fibromyalgia
✔ People managing chronic fatigue or discomfort
✔ Anyone tracking food and symptom patterns
✔ People preparing for healthcare appointments
✔ Caregivers supporting loved ones
✔ Wellness coaches and nutritionists

FILE DETAILS:

Format: PDF
Pages: 5
Size: A4 and US Letter included
Print as many times as you need
Instant Digital Download — no waiting, no shipping

For personal wellness tracking only.
Always share observations with your healthcare provider.

Stop staring at the fridge wondering what to eat. 💜

This 7-Day Fibromyalgia Wellness Meal Plan gives you
every single meal already planned — breakfast, lunch,
dinner and snacks — using only anti-inflammatory
supportive ingredients.

Plus a complete grocery list so shopping
takes minutes not hours.

WHAT'S INSIDE:

📅 7-Day Meal Plan
Monday through Sunday fully planned.
All portions in US measurements.
Breakfast, Lunch, Dinner and Snack every day.
All meals use supportive anti-inflammatory ingredients:
Salmon, Sardines, Turmeric, Ginger, Blueberries,
Kale, Spinach, Broccoli, Sweet Potato, Avocado,
Walnuts, Almonds and more.

🛒 Weekly Grocery List (FREE BONUS)
8 organized categories with checkboxes:
Proteins, Vegetables, Fruits, Grains,
Nuts and Seeds, Oils, Spices, Beverages.
Plus shopping tips to save time and money.

PERFECT FOR:

✔ Anyone living with fibromyalgia
✔ People following an anti-inflammatory diet
✔ Anyone managing chronic fatigue or discomfort
✔ People who want meals already planned for them
✔ Caregivers supporting loved ones
✔ Wellness coaches and nutritionists

FILE DETAILS:

Format: PDF
Pages: 2
Size: A4 and US Letter included
Instant Digital Download — no waiting, no shipping

For informational and educational purposes only.
Always consult your healthcare provider.

Living with fibromyalgia is hard enough.
Food choices shouldn't make it harder. 💜

This Fibromyalgia Wellness Food Guide shows you exactly
which foods may support your daily comfort and wellness —
and which ones to limit or avoid.

WHAT'S INSIDE:

💚 14 Supportive Foods
Wild Salmon, Sardines, Turmeric, Ginger Root,
Blueberries, Cherries, Spinach, Kale, Broccoli,
Olive Oil, Walnuts, Almonds, Sweet Potato, Avocado

🟡 14 Foods to Eat in Moderation
Red Meat, Dairy, White Rice, White Bread, Pasta,
Corn, Soy Products, Coffee, Eggs, Potatoes and more

🔴 14 Foods to Limit
Refined Sugar, Alcohol, Processed Snacks, Fast Food,
Artificial Sweeteners, Fried Foods and more

Plus two helpful tip boxes:
💡 Helpful Daily Habits
💜 A Gentle Reminder

PERFECT FOR:

✔ Anyone living with fibromyalgia
✔ People managing chronic fatigue or discomfort
✔ Anyone following an anti-inflammatory diet
✔ Caregivers supporting loved ones
✔ Wellness coaches and nutritionists

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational and educational purposes only.
Always consult your healthcare provider.

Feeling tired, gaining weight or struggling with brain fog?
Your thyroid might need support. 🦋

This Iodine Food Chart shows you exactly which 42 foods
are highest in iodine — with precise mcg values per serving
so you know exactly what to eat every single day.

No guessing. No googling. Just print and go. ✔

WHAT'S INSIDE:

🌿 Seaweed — Kombu 2523mcg, Kelp Powder 500mcg, Wakame 139mcg
🐟 Fish and Seafood — Oysters 160mcg, Cod 99mcg, Shrimp 35mcg
🥛 Dairy — Greek Yogurt 75mcg, Milk 56mcg, Cottage Cheese 65mcg
🥚 Eggs and Poultry — Whole Eggs 24mcg, Turkey 34mcg
🧂 Fortified Foods — Iodized Salt 400mcg, Soy Milk 53mcg
🍓 Fruits and Vegetables — Cranberries 400mcg, Potato 60mcg
🌾 Nuts and Grains — Oats 20mcg, Lima Beans 8mcg

Plus two info boxes:
💡 Why Iodine Matters
🎯 Daily Iodine Target by age and life stage

PERFECT FOR:

✔ Anyone supporting thyroid health naturally
✔ People with low energy or slow metabolism
✔ Pregnant and breastfeeding women
✔ Anyone following a thyroid support diet
✔ Vegans monitoring iodine intake
✔ Nutritionists and wellness coaches

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

"What can I eat?" — Sound familiar? 😄

This After School Snacks List gives your kids 45 ready-to-go 
snack ideas organized into three categories so they can 
choose what they want without asking you every single day.

Print it. Stick it on your fridge. Problem solved. ✔

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WHAT'S INSIDE:
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🍎 15 Sweet Snacks
Apple Slices, Banana, Grapes, Yogurt Cup, 
Smoothie Cup, Granola Bar and more

🥨 15 Savory Snacks
Crackers, Pretzels, Popcorn, Baby Carrots,
Hummus Cup, Guacamole Cup and more

🥚 15 Protein Snacks
Hard Boiled Eggs, Cheese Sticks, Greek Yogurt,
Turkey Slices, Tuna Snack Pack and more

💡 Quick Tip for Busy Parents
Prepare snack boxes on Sunday for the whole week

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PERFECT FOR:
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✔ Busy parents who need quick snack ideas
✔ Kids ages 4 to 12
✔ Back to school season
✔ Picky eaters who need variety
✔ Parents meal prepping on weekends
✔ After school daycare and babysitters

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FILE DETAILS:
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Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For personal use only.
Not for resale or redistribution.

Growing a baby takes a lot of iron. 🤰

This Pregnancy Iron Food Chart shows you exactly which
42 foods give you the most iron — with precise mg values
per serving so you can confidently hit your 27mg daily target.

No guessing. No googling. Just print and go. ✔

WHAT'S INSIDE:

Animal Sources — Lean Beef 2.7mg, Sardines 2.9mg, Oysters 7.0mg
Legumes — Lentils 3.3mg, Soybeans 3.9mg, White Beans 3.7mg
Vegetables — Spinach 2.7mg, Beet Greens 2.6mg, Kale 1.5mg
Grains and Fortified — Oatmeal 11.0mg, Teff 7.2mg, Cereal 12.0mg
Nuts and Seeds — Pumpkin Seeds 8.8mg, Chia Seeds 7.7mg
Dried Fruits and Other — Dark Chocolate 11.9mg, Tofu 5.4mg
Vitamin C Boosters — Orange, Lemon, Strawberries and more

Plus two info boxes:
Why Iron Matters in Pregnancy
Iron Needs by Trimester

PERFECT FOR:

Pregnant women in all trimesters
Women trying to conceive
Anyone with pregnancy anemia
Breastfeeding moms
Midwives and prenatal nutritionists

FILE DETAILS:

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider or midwife.

Feeling tired, dizzy or out of breath?
Your iron levels might be low. 🩸

This Iron-Rich Food Chart shows you exactly which 42 foods
contain the most iron — with precise mg values per serving
so you know exactly what to eat every single day.

No guessing. No googling. Just print and go. ✔

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WHAT'S INSIDE:
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🥩 Meat and Fish
Lean Beef 2.7mg, Sardines 2.9mg, Oysters 7.0mg and more

🫘 Legumes
Lentils 3.3mg, Soybeans 3.9mg, White Beans 3.7mg and more

🥬 Vegetables
Spinach 2.7mg, Beet Greens 2.6mg, Swiss Chard 1.8mg and more

🌾 Grains and Seeds
Fortified Oatmeal 11.0mg, Teff 7.2mg, Pumpkin Seeds 8.8mg and more

🌰 Nuts and Dried Fruits
Chia Seeds 7.7mg, Cashews 6.7mg, Flaxseeds 5.7mg and more

✨ Other Sources
Dark Chocolate 11.9mg, Fortified Cereal 12.0mg, Tofu 5.4mg and more

🍊 Vitamin C Boosters
Orange, Lemon, Strawberries, Bell Pepper, Kiwi, Broccoli

Plus two info boxes:
💡 How to Boost Iron Absorption
🩸 Daily Iron Target by gender and age

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PERFECT FOR:
─────────────────────────────

✔ Anyone with iron deficiency or anemia
✔ Women with heavy periods or low ferritin
✔ Pregnant women needing 27mg daily
✔ Vegans and vegetarians monitoring iron
✔ People with chronic fatigue or brain fog
✔ Parents managing iron levels in children
✔ Nutritionists and health coaches

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FILE DETAILS:
─────────────────────────────

Format: PDF
Size: A4 and US Letter included
Pages: 1
Instant Digital Download — no waiting, no shipping

For informational purposes only.
Always consult your healthcare provider.

Want better digestion, more energy and stronger immunity?
Start with what you eat. 🌿

This Prebiotic Food Chart shows you exactly which 42 foods 
feed your good gut bacteria — organized into 7 clear 
categories, beautifully designed and ready to print.

Print it. Stick it on your fridge. Transform your gut. ✔

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WHAT'S INSIDE:
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🥦 12 Vegetables — Garlic, Onions, Leeks, Asparagus & more
🍎 6 Fruits — Bananas, Apples, Pomegranate & more
🌾 6 Grains — Oats, Barley, Rye Bread & more
🫘 6 Legumes — Lentils, Chickpeas, Edamame & more
🌰 6 Nuts & Seeds — Flaxseeds, Chia Seeds, Almonds & more
✨ 6 Extras — Green Tea, Raw Honey, Psyllium Husk & more

Plus two info boxes:
💡 Why Prebiotics Matter
✔ Daily Prebiotic Fiber Target

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PERFECT FOR:
─────────────────────────────

✔ Anyone with bloating, IBS or digestive issues
✔ People starting a gut health journey
✔ Anyone on a prebiotic or probiotic diet
✔ Nutritionists and health coaches
✔ Anyone with low energy or brain fog
✔ Vegans and plant-based eaters

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FILE DETAILS:
─────────────────────────────

Format: PDF
Size: A4 + US Letter
Pages: 1
Instant Digital Download — no waiting, no shipping

⚕ For informational purposes only.
Always consult your healthcare provider.

Tired of hearing "I don't like it" every single morning? 😩

This Picky Eater Lunchbox Planner gives you 4 full weeks of realistic, kid-approved lunch ideas — already planned, organized, and ready to print.

No exotic ingredients. No arguments. No stress.

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WHAT'S INCLUDED (9 pages):
─────────────────────────────

📅 4 Weekly Lunchbox Menus
Realistic meals picky eaters actually eat — PB&J, grilled cheese, buttered pasta, chicken nuggets and more. Monday through Friday, 4 complete weeks.

🛒 4 Matching Grocery Lists
Organized by Produce, Dairy, Proteins, Grains and Snacks. Print and take straight to the store.

✔ "What My Child Will Eat" Checklist
60 common foods in 6 categories. Check off what your child accepts and use it as your personal lunchbox guide every week.

❄️ 20 No-Cook Lunchbox Ideas
Zero cooking required. Open, pack, go.

🌡️ 20 Hot Thermos Lunch Ideas
Warm cozy lunches kids actually eat — mac and cheese, buttered noodles, chicken soup and more.

💛 Picky Eater Survival Tips
10 practical, non-judgmental tips that actually work.

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PERFECT FOR:
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✔ Parents of picky eaters ages 4-12
✔ Busy moms with no time to plan
✔ Back to school meal planning
✔ Kids with food allergies or sensitivities
✔ Anyone completely out of lunchbox ideas

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FILE DETAILS:
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- Format: PDF
- Size: US Letter (8.5" x 11")
- Pages: 9
- Instant Digital Download

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HOW IT WORKS:
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1. Purchase and pay
2. Download PDF instantly
3. Print at home or at any print shop
4. Start packing stress-free lunches

⚠ This is a digital product. Nothing will be shipped.
For personal use only — not for resale or redistribution.

Questions? Contact us — we respond within a few hours! 💛

Looking for a clear visual reference of snack ideas for an ADHD-friendly eating plan? This illustrated chart shows 30 snack options with realistic food photos in a clean grid — perfect to print and stick on your fridge.

What's Included (2 PDF files)

✔ ADHD Diet Snack List — 30 illustrated snacks in 5×6 grid:

• Proteins & Omega-3 — eggs, salmon, tuna, turkey, sardines
• Dairy — Greek yogurt, cottage cheese, string cheese, kefir, skyr
• Fruits — blueberries, strawberries, raspberries, avocado, pomegranate
• Vegetables & Dips — celery + almond butter, cucumber, carrot + hummus, bell peppers, edamame
• Nuts & Seeds — walnuts, almonds, pumpkin seeds, chia pudding, sunflower seeds
• ADHD-Friendly Extras — dark chocolate (70%+), seaweed snacks, oat energy balls, peanut butter, almond butter
• ADHD Snack Tips box
• Skip These reminder box

✔ 2 PDF files: A4 + US Letter — print as many copies as you need

Perfect For

• Those following an ADHD-friendly or neurodivergent eating plan
• Anyone looking for a visual snack reference on the fridge
• Parents planning ADHD-friendly snacks for their children
• Anyone who wants to reduce artificial dyes and processed foods

How to Download Digital download only — no physical item will be shipped. Download instantly from your account under Orders or via the email link from our store.

Please Note Non-editable PDFs for personal use only. Do not resell or redistribute.

This printable is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before making any dietary changes.

Looking for a clear visual reference of snack ideas for a GLP-1 friendly eating plan? This illustrated chart shows 30 snack options with realistic food photos in a clean grid — perfect to print and stick on your fridge.

What's Included (2 PDF files)

✔ GLP-1 Snack List — 30 illustrated snacks in 5×6 grid:

• Proteins — eggs, Greek yogurt, cottage cheese, tuna, turkey
• Dairy — string cheese, skyr yogurt, ricotta, mozzarella, kefir
• Vegetables & Dips — avocado, celery + almond butter, cucumber, hummus, bell peppers
• Nuts & Seeds — almonds, walnuts, pumpkin seeds, chia pudding, edamame
• Fruits — blueberries, strawberries, apple slices, pear slices, raspberries
• Low Sugar Extras — dark chocolate (85%+), seaweed snacks, beef jerky, peanut butter, almond butter
• GLP-1 Snack Tips box included

✔ 2 PDF files: A4 + US Letter — print as many copies as you need

Perfect For

• Those following a GLP-1 friendly eating plan
• Anyone looking for a visual snack reference on the fridge
• People following a high protein low sugar eating plan
• Those following a low glycemic or blood sugar conscious eating plan

How to Download Digital download only — no physical item will be shipped. Download instantly from your account under Orders or via the email link from our store.

Please Note Non-editable PDFs for personal use only. Do not resell or redistribute.

This printable is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before making any dietary changes.

Looking for a clear visual reference of keto-friendly snacks? This illustrated chart shows 30 keto-approved snacks with realistic food photos in a clean grid — perfect to print and stick on your fridge.

What's Included (2 PDF files)

✔ Keto Snack Chart — 30 illustrated snacks in 5×6 grid:

• Proteins — eggs, cheese, string cheese, tuna, deli turkey
• Dairy — Greek yogurt, cottage cheese, mozzarella, ricotta, kefir
• Vegetables & Dips — avocado, celery + almond butter, cucumber, olives, bell peppers
• Nuts & Seeds — almonds, walnuts, pecans, macadamia nuts, pumpkin seeds
• Low Carb Extras — dark chocolate (85%+), pork rinds, beef jerky, cheese crisps, seaweed
• Fats & Spreads — almond butter, peanut butter, chia pudding, keto fat bombs, flaxseed crackers
• Carb reference box included

✔ 2 PDF files: A4 + US Letter — print as many copies as you need

Perfect For

• Those following a keto or low carb eating plan
• Anyone who wants a visual snack reference on the fridge
• People counting net carbs for a ketogenic lifestyle
• Those following a diabetic-friendly or blood sugar conscious eating plan

How to Download Digital download only — no physical item will be shipped. Download instantly from your account under Orders or via the email link from our store.

Please Note Non-editable PDFs for personal use only. Do not resell or redistribute.

This printable is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before making any dietary changes.

Not sure which snacks actually deliver on protein? This clean premium reference guide organizes snacks into three clear categories — Best, Limit, and Avoid — with protein targets, an ideal snack guide, and practical tips all on one page.

What's Included (2 PDF files)

✔ High Protein Snack List — 3 columns:

• Best — organized by Animal Proteins · Dairy & Eggs · Plant Proteins
• Limit — moderate protein snacks
• Avoid — low protein and poor snack choices
• Protein Targets reference box (Sedentary / Active / Athletic)
• Ideal Protein Snack guide (10–20g · under 200 cal)
• Snack Smart tips

✔ 2 PDF files: A4 + US Letter — print as many copies as you need

Perfect For

• Anyone following a high protein eating plan for personal wellness goals
• Those managing protein intake for an active lifestyle
• Fitness enthusiasts, meal preppers, and health-conscious individuals
• Those following a low carb, keto, or weight management eating plan

How to Download Digital download only — no physical item will be shipped. Download instantly from your account under Orders or via the email link from our store.

Please Note Non-editable PDFs for personal use only. Do not resell or redistribute.

This printable is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before making any dietary changes.

No microwave? No problem. This colorful chart gives you 60 cold lunch ideas organized into three categories — No Heat, Packable, and Protein — so packing a lunchbox takes minutes.

What's Included (2 PDF files)

✔ Cold Lunch Ideas Chart — 3 columns:

• No Heat — 20 ready-to-eat cold lunch ideas
• Packable — 20 easy to pack and go options
• Protein — 20 protein-packed cold lunch ideas
• Build a Cold Lunchbox guide
• Cold Lunch Tips box

✔ 2 PDF files: A4 + US Letter — print as many copies as you need

Perfect For

• Parents packing school lunches with no microwave access
• Anyone looking for easy no-heat lunch ideas
• Office workers packing a work lunch without reheating
• Meal preppers looking for easy cold lunch inspiration

How to Download Digital download only — no physical item will be shipped. Download instantly from your account under Orders or via the email link from our store.

Please Note Non-editable PDFs for personal use only. Do not resell or redistribute.

This printable is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before making any dietary changes.

Not sure which snacks are actually low in sugar? This clean premium reference guide organizes snacks into three clear categories — Best, Limit, and Avoid — with sugar targets, an ideal snack guide, and practical tips all on one page.

What's Included (2 PDF files)

✔ Low Sugar Snack List — 3 columns:

• Best — organized by Proteins & Dairy · Vegetables & Dips · Nuts, Seeds & Fats · Low Sugar Extras
• Limit — moderate sugar snacks
• Avoid — high sugar and poor snack choices
• Sugar Targets reference box (under 5g / 5–10g / over 10g)
• Ideal Low Sugar Snack guide
• Snack Smart tips

✔ 2 PDF files: A4 + US Letter — print as many copies as you need

Perfect For

• Those following a low sugar or no added sugar eating plan
• People managing sugar intake for a low carb or diabetic-friendly lifestyle
• Those following a low glycemic or blood sugar conscious eating plan
• Anyone who wants to reduce added sugar from their daily snacking routine

How to Download Digital download only — no physical item will be shipped. Download instantly from your account under Orders or via the email link from our store.

Please Note Non-editable PDFs for personal use only. Do not resell or redistribute.

This printable is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before making any dietary changes.