Washington, DC

NKJarvis@BNHwellness.com

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Bear Nutrition & Herbs

Tel: 202-390-4938

© 2019 by Njeri Kai Jarvis. Proudly created with Wix.com

KISS Meal Planning

"Keep It Simple Successful"

I love this pyramid by www.Keto.HU because it sums up how to prioritize your foods for health supportive eating across a broad spectrum of chronic diseases as well as for general wellness. 

Combining this with my handout

"What Should My Plate Look Like?"

makes meal planning super easy.

Download the guide here.

The Base 

Vegetables are your base. Pick at least 3 to have with each meal. 

Green Leafy Vegetable

Coming Soon 

Sulfur Rich

Coming Soon 

Starchy Veggies

Coming Soon 

Colorful Roots

Coming Soon 

Liver Tonics

Coming Soon 

Fermented

Coming Soon 

The Protein 

Choose Quality over Quantity.  Pick 1 to have with each meal. 

Beans, Legumes, Pulses

Coming soon

Fish & Seafood

Coming Soon 

Bone Broths

Coming Soon 

Eggs

Coming Soon

Organ Meat

Coming soon 

Fermented Dairy

Coming Soon 

The Grains 

Aim for small well digested portions.

Gluten Free, Specific Carbohydrate & GAPS Approved,

Coming Soon 

Sprouted Grains

Coming Soon 

Modern Grains

Coming Soon

Vegetables substitutes

Coming Soon 

Ancient Grains

Coming Soon

When Cravings Call

Coming Soon 

The Fruits

Aim for low sugar, high fiber

Fave Western Fruits

Favorite "Veggies" that are fruits

Lesser Known Fruits

Tropics

Clean 15 

Super Foods

The Condiments

This can make or break you.

Fats

Make this your own.  

Add the content you want. 

Marinade

Make this your own.  

Add the content you want. 

Herbs

Make this your own.  

Add the content you want. 

Salad Dressings

Make this your own.  

Add the content you want. 

Sauces

Make this your own.  

Add the content you want. 

Spices

Make this your own.  

Add the content you want.