Low glycemic


High Protein

Are You Eating Right?

Optimally it would be best if you were eating 5-6 meals a day. Wake up, drink 16-20 oz water, and eat within 20 minutes. Each meal should be the right balance of macronutrients to fuel your body. “Food is Fuel” the sooner you embrace this Paradigm, the easier it gets(consistency and results will fuel your desire to stay on track, I promise). Doesn’t mean you never get to indulge means if you’re looking to lose body fat, you’re spacing them out every 20-30 days. Remember Power Up’s primary Paradigm is “What you focus on improves” this is true for all aspects of living a longer, healthier life.

Now, most of your meals should have protein in them. Why? Protein is the magic macronutrient, or magic pill or potion.
Protein is what will make you feel fuller longer, and protect your body from breaking down your valuable muscle for fuel. If you’re not giving your body protein every 3 hours, it will start to become catabolic (breaking down muscle and fat); the result is less muscle to burn fat and harder to lose that body fat you’re trying so hard to lose. You’ll feel weaker and more fatigued. So always with all meals have protein. Also, having protein will keep your blood sugar levels level throughout the day. Pair up the protein with your healthy vegetables, or if your macros allow a healthy carb.


Category 1 is Ultimate

Category 2 is Great

Category 3 is Good  

*all should be 4-6 oz per meal. 

1.  4 egg whites (28 tbls), 2 cups Egg Beaters, Buffalo, Elk, Deer (or other game meat), Ground Turkey (98%), Cod, Flounder, Haddock, Orange Roughy, Wild Halibut, Grouper, Tilapia, Mahi Mahi, Tuna, Wild Catfish, Crab, Scallops, Shrimp, Lobster 

2.  Tofu(extra firm), 2 whole eggs+4 egg whites(8 tbls), Chicken Breast, Turkey Breast, Ground Turkey (95%), Swordfish, Trout, Halibut

3.  Whole eggs, Tofu(firm or soft), Lean Beef(no fat), Beef Steak(no fat), Beef Roast(no fat), Lean Ground Beef, Lamb, Pork Loin(no fat), Ground Turkey(88%), Salmon, Blue Fin Tuna, Mackeral, Herring,


Category 1 is Ultimate

Category 2 is Great

Category 3 is Good  

*Serving size is 1/2-1 cup or size of your fist 

1.   Mustard Greens, Collard Greens, Romaine Lettuce, Endive, Lettuce, Butter Lettuce, Celery, Cucumber, White Mushrooms, Radishes, Sprouts, Alfalfa, Mung Beans, Turnip Greens.                                                                                                           

2.   Asparagus, Cabbage, Cauliflower, Eggplant, Fennel, Kale, Portabello Mushrooms, Spinach, Summer Squash, Zucchini.                                                                                                   

3.   Broccoli, Red Cabbage, Collards, Mustard Greens, Green Beans, Wax Beans, Kohlrabi, Okra, Green Peppers, Red Peppers, Yellow Peppers, Scallions, Summer Squash, Tomato, Turnips, Winter Squash. 

Fuel For Your Engine

Additional tips:

Have hard-boiled eggs ready always.
Ask about a protein shake to make life easier
Dislike, shopping, chopping, cooking, prepping, sorting, carrying food all the time? I have a solution; ask me.


Plan, prepare, and have healthy whole foods available well in advance to fuel your day.  It take a little while to get use to, but it does get easier!. Stick to these parameters, you’ll have the fastest healthiest results, deviate the results will be slower or disappointing for sure.

The goal is to get your blood sugar levels consistent all day. Ideally, for best fat loss, consuming 6 meals a day is optimally spaced out every 2.5-3 hours. Having fuel, this often prevents drops or spikes in your blood sugar. There’s an ideal blood sugar range that reassures your body there’s plenty of food, no need to store body fat, and to use the current body fat as fuel. Having the proper amount, and timing is critical.

Be sure you’re drinking 120 oz water EVERY DAY! Start right when you wake up, 16-20oz, and repeat every 3 hours you’re awake!

Track everything you consume, doing this might pinpoint times of the day that are more difficult or excess calorie consumption.


Still Have Questions?



Just the facts

Berries are great once a day too, be sure to stick to 1/2 cup and pair it with protein!
Fruit? No!! Why?? Fruit is high in fructose and will spike your blood sugar levels, say goodby to fat loss for a couple of days! Same with alcohol and soda!

Nuts? No! Why? Because you can’t just have one.. well technically a serving isn’t one, but depending on the nut, it’s 6-10, and the fat content makes them super high in calories and blows your calorie intake for the day.

Cheese? No! Why? Saturated fat but also PACKED full of calories, and hard to stop eating.
Carrots? They are higher on the carb list, sure you can have some, but not having them will yield better results if you want to lose body fat.

Avocado? No! Why sure they are a healthy fat, but having 1 oz a DAY isn’t satisfying and tends to be wasteful.

Best tip: Every-night make beautiful lean meat and vegetables. Roast, broil, air Fry, CrockPot, Instapot, Steam, Poach, Grill or Broil, but prepare enough to cover a couple of meals the next day. Portion out the food, so you have it ready to grab, eat, and go. Stews are a GREAT way to have comfort food that carries over into a few days.

Additional tips:
Have hard-boiled eggs ready always.
Ask about a protein shake to make life easier
Dislike, shopping, chopping, cooking, prepping, sorting, carrying food all the time? I have a solution; ask me.

Learning to plan, prepare, and have healthy whole foods available well in advance to fuel your day 5-6 times takes a while to get used to. Still, if you stick to these parameters, you’ll have the fastest healthiest results, deviate the results will be slower or disappointing for sure.


additional snack ideas:

  • 3 celery sticks + Chicken Breast Cubes
  • 1 Sugar Free Popsicle +Chopped Roasted Turkey Breast
  • ½ Cup Sugar Free jello cup + Cubes Chicken Breast
  • 2 Dill Pickle Spears + Shrimp
  • 10 Almonds
  • 7 half Walnuts
  • 20 Pistachios
  • 1 cup Low Fat Cottage Cheese topped with 1/4 cup berries
  • 1 Low Fat Cheese stick and Hard Boiled Egg 

Protein Banana Pudding 

2 Cups Fat free fairlife milk

4 Scoops Level-1 Vanilla Protein

1 Package Sugar Free Banana Cream pudding (.9oz) 

Blend, Refrigerate

5 Servings

Macros: 172 Calories, 12 Carbs, 24 Protein

Protein Waffle or pancake

in a Blender, blend:

1 Scoop Level-1 Vanilla Protein 

1/4 Cup Gluten Free Oats 

1 tsp Baking Powder

6 Tbls Egg Whites

Dash Vanilla Extract

Dash Cinnamon 

Lightly spray oil hot waffle iron or pan 

Top with sugar free syrup

Macros: 316 Calories, 30 Carbs, 35 Protein

Custard with berries 

mix well:

1/2 Cup Unsweetened Coconut Milk 

1 Scoop Level-1 Vanilla Protein 

2 Tbls Plain Non Fat Greek Yogurt

Top with 

1/4-1/2 Cup Berries 

Macros: 190 Calories, 11.2 Carbs, 25 Protein 

How much Protein should you have in a day? 

Short answer:  The same number of grams as your goal weight.  So if your goal is to be 150 lbs, then 150 lbs. 

Now there are exeptions. 

Here’s one:

If you’re lifting heavy you need more, post workout those days.  What you need is 20-40 grams post workout. 20 for women and 40 for men. Not any protein either, high quallity fast absorbing protein with water ONLY, then wait only one hour to eat a meal.  This high quality protein works best when taken post workout when your glycogen is low and muscles are in broken down.  Phormula-1 is my go to, its the best on the market and GREAT flavors. 

If your goals aren’t to lose body fat and you’re looking to gain massive muscle be sure to add Ignition to your Phormula-1, ask me for the proper dosage and usage.  


Yes! Daily.

This really is dependant on your goals.

1 healthy carb first thing in the morning and one mid-day is perfect if you’re looking to lose body fat.  Choosing carbs that are complex and optimal for your digestion, fuel for your body and don’t cause inflammation is key. 

Complex Carbs Examples:

* note this is applicable if you’re eating clean and 5-6 meals a day! 

 1 Cinoa up Rice (brown preferrably) 

1/4 Cup Cream of Wheat (measure when dry)

1/4 Cup Cream of Rice (measure when dry)

1/4 Cup Gluten Free Oatmeal (measure when dry)

1/4 Cup Malt O Meal (measure when dry)

1/4 Quinoa (measure when dry)

1/4 Couscous (measure when dry)

3-4 oz Sweet Potato 

3-4 oz Yams 

3-4 oz Squash 

3-4 Pumpkin 

2 Rice Cakes (large ones) 

100 or Less Calorie Wrap 

1/4 Cup Beans (measure when dry, do not use canned too much sodium)

1 Slice Ezekiel Bread 

1/4 Cup Lentils

“Oh gosh where do I begin, short version :), I was desperate and needed to lose weight for health issues and then me I wasn’t happy with what I saw, Katherine came along and saved the day, I knew what I needed to do but didn’t know how to get it all together and make it work for me, what used to work didn’t work anymore, now what? I have never been an on time person or a planning person, I would have to say planning is a big part of success, and knowing when to eat, I was skipping meals not eating and busy, I am happy with the results I have gotten in my 90 days, I will continue to do what I have learned and do better I have a long ways to go to where I want to be, I could not have done this without Katherine and her guidance and knowledge, she makes me feel like I can accomplish what I set out to do, like no dream is ever to big, I would say to people if your sitting on the bench or side lines jump in and see what can be done, this group is amazing. Katherine thankyou for the help, for you being you, your support and knowledge is amazing, I’m so thankful our timing was right and for the opportunity to have done this, I have no regrets, only challenges and dreams to accomplish now”

- Marina H

“I wasn’t sure quite what it was at first, but have found the Power Up Premium group beyond helpful!

Katherine has a detailed nutrition plan and personally checks my food journals regularly, giving feedback. She encourages me to stay on track and helps me out when I get in a rut.

It’s not just nutrition though, there is info on health, sleep, proper form in certain exercises, and SO MUCH more in the group.

She has put time into helping me brainstorm to work out some areas in my life that are/were holding me back.

Not only that, but by being in the Premium group you’re part of the monthly challenge, so you get a shot at winning an awesome prize box FULL of great stuff and up to 3 more months membership free! I won last month and couldn’t believe how generous she is with the prizes.

Katherine is positive, encouraging, and creative in the solutions she offers when helping tackle our unique issues.”


- Taryn L



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