Michelle’s Personalized Nutrition & Wellness Guide

MujerFit Coaching

This guide is designed to grow with you. As you learn, build new habits, and reach new goals, we’ll continue updating it together.

Your Nutrition Philosophy

At MujerFit, we don’t believe in restrictive diets or quick fixes.

Our goal is to create habits that fit your life so they become sustainable for years to come.

Food is more than calories.

Food provides:

• Energy

• Strength

• Recovery

• Hormone support

• Mental focus

• Nourishment

When life gets busy, we don’t strive for perfection we do the best we can and keep moving forward.

Your Current Priorities

✔ Eat enough throughout the day

✔ Prioritize protein

✔ Add healthy fats

✔ Don’t forget carbohydrates

✔ Continue logging meals

✔ Stay hydrated

Healthy Fat List

• Avocado

• Peanut butter

• Almond butter

• Mixed nuts

• Walnuts

• Pecans

• Pistachios

• Cheese sticks

• Cheese cubes

• Cottage cheese

• Full-fat Greek yogurt

• Hummus

• Guacamole

• Olives

• Chia seeds

• Ground flaxseed

• Pumpkin seeds

• Sunflower seeds

• Olive oil (drizzle over vegetables or salads)

Healthy Carb List

Fruit

• Apples

• Bananas

• Grapes

• Berries

• Oranges

• Pineapple

Grains & Starches

• Oatmeal

• Brown rice

• White rice

• Sweet potatoes

• Potatoes

• Whole grain bread

• Whole wheat tortillas

• Rice cakes

• Whole grain crackers

• Popcorn

Fiber-Rich Carbs

• Beans

• Lentils

• Corn

Protein List

Lean Proteins

• Chicken

• Turkey

• Beef

• Fish ( salmon, tilapia)

• Tuna

• Shrimp

Dairy

• Greek yogurt

• Cottage cheese

• Cheese sticks

• Fairlife milk

Plant Protein

• Beans

• Lentils

Convenience

• Protein shakes

• Protein yogurt

• Beef jerky

• Turkey slices

Balanced Snack Formula

Whenever you need a snack, ask:

Can I include…

🥩 Protein

🍎 Carbohydrate

🥑 Healthy Fat

Easy Protein + Carb + Fat Snack Ideas

• Apple + peanut butter + Greek yogurt

• Banana + almonds + cheese stick

• Turkey roll-ups + crackers + avocado

• Cottage cheese + berries + walnuts

• Protein yogurt + granola + blueberries

• Rice cakes + peanut butter + banana

• Rice Cakes + Peanut Butter + Cottage Cheese

• Whole Grain Toast + Avocado + Cottage Cheese

• Whole Grain Crackers + Cheese + Turkey Slices

• Grapes + Cheese Cubes + Almonds

• Popcorn + Beef Jerky + Mixed Nuts

• Hummus + Pita Bread + Turkey Roll-Ups

• Whole Wheat Tortilla + Turkey + Avocado

• Rice Cakes + Peanut Butter + Cottage Cheese

• Oatmeal + Peanut Butter + Greek Yogurt

• Any fruit + Cheese sticks ( I love doing mango pineapple watermelon tahin)

Supplements

Daily Multivitamin

Purpose:
Help fill nutrient gaps and support overall health, especially when eating enough is difficult.

I use theDotfit ($23.95) one if you would like to order those or the Herbalife ($37.55) ones I can make you an account just let me know but if you want something at the store or amazon you can get the Nature Made Multi for Her ($19.33)

Fish Oil (Omega-3)

The best one is the Nordic ($33.75) you cand find it at the store or order it on amazon

Benefits:

• Heart health

• Brain health

• Joint support

• Helps reduce inflammation

Electrolytes

Purpose:
Support hydration and replace minerals lost throughout the day. Micro Ingredients $34.95 last two months, Ultima jar ($47.99 last 2 months or packets 20 for $20.99), or Euvexia ($59.99 this one last two months), Just Ingredients ($37.99) are some of the best options I have used them all. Right now im using Ultima and love the pomegranate flavor.

Since you naturally drink a lot of water, adding electrolytes can help improve hydration while making it easier to reduce your water intake slightly and leave more room for nourishing meals and snacks.

Coach’s Notes

This section is updated after every session.

Current Focus:

• Increase calories gradually.

• Improve energy.

• Add healthy snacks.

• Continue logging meals.

• Build strength through walking and bodyweight workouts.