Help charting your food course

Simple guidelines
for beautiful food

Our core menu is built on a foundation of real, simple ingredients designed to be a great base for anyone trying to be more intentional about their eating and have a good time doing it.

The rule of thumb is always as natural as possible and not mechanically processed, while steering clear of items that folks often do well to eat less frequently, namely ingredients containing gluten or dairy.

The goal with these filters is to help you tune that core menu to your personal game plan and tastes. Here’s a quick guide to the starting set we’ve built around popular requests from customers.

Paleo

Our Paleo meals consist of clean meats vegetables, nuts, seeds, and some fruit - balancing a moderate amount of protein, healthy fat, and carbohydrates.

What's in/out

**In:** Wholesome meats, veggies, fruits, nuts & seeds, & healthy fats **Out:** Grains, legumes, corn, soy, processed oils, refined sugars, anything artificial

Nutrition Parameters

No specific macro targets - meals fall into standard calorie ranges by size.

Our Take

This line is full of thoughtfully sourced meat and veggies and is free of grains, most legumes (just an occasional pod), corn and refined sugar.

Mixitarian

Our Mixitarian lineup expands on a paleo template with a few carefully chosen grains, legumes and natural sweeteners. These meals include animal protein.

What's in/out

**In:** Wholesome proteins, vegetables, fruits, nuts & seeds, gluten-free grains & legumes **Out:** Soy products, processed oils, refined sugars, anything artificial

Our Take

Expect carbohydrates from gluten free and easy to digest grains like quinoa and brown rice and more legumes like beans, lentils, & chickpeas.

Vegetarian

For our vegetarian meals, we make every effort to keep the protein content high from nuts, seeds, nut butters, legumes, protein-rich grains like quinoa, and sometimes eggs and soy. Natural unrefined sugars, corn, and gluten-free grains are included.

What's in/out

**In:** Plant-based wholesome real food including vegan options **Out:** Animal proteins, animal protein broths/collagen

Our Take

For our vegetarian meals, we source protein from nuts, seeds, nut butters, legumes, protein-rich grains like quinoa, and sometimes eggs and soy. Natural unrefined sugars, corn, and gluten-free grains are cool in this line too. Want vegan options only? Simply further refine your ingredient preferences to exclude eggs and honey. Because we don’t use powdered supplements in our meals, some folks eating strictly vegetarian meals may find the need to supplement with additional protein depending on their goals.

Low Fat

Healthy fats are a good thing, and different folks need different amounts. With this filter, we make it possible to easily find a growing list of lower fat meals with no more than 25 grams. This amount of fat factors in 1 ounce of any side sauces, which should be used sparingly based on your goals. These meals mainly include animal-protein but some are plant-based without soy.

What's in/out

**In:** Wholesome real food lower in fat, including some vegetarian options **Out:** High fat foods

Nutrition Parameters

No more than 25 grams of fat per meal

Our Take

Removing the fat doesn’t mean removing the flavor as we use herbs, spices, and cooking techniques that maximize the flavor of our food regardless of the amount of fat. This filter calls out only meals that are **25 grams of fat and under** so you can tune your fat intake to your goals.

Low Carb

Some folks respond and feel better when they eat less carbs, from those with poor insulin sensitivity to those on the lower end of activity/training intensity. With this filter, we make it possible to easily find a growing list of low carb meals with no more than 25 grams of carbs. This amount factors in 1 ounce of any side sauces, which should be used sparingly based on your goals.

What's in/out

**In:** Wholesome real food lower in carbs **Out:** High carb foods

Nutrition Parameters

No more than 25 grams of carbs per meal

Our Take

There are a number of diets out there focused on low-carb eating that this menu option may support depending on the specific approach you’re taking.

Mediterranean

The Mediterranean Diet meals are ideal for anyone looking to optimize heart health, cholesterol levels, manage diabetes, improve their gut health, or simply eat one of the most highly researched and recommended diets in the world. The Mediterranean Diet is heavy on the wholesome vegetables, fruits, legumes, whole grains, nuts & olive oil, with some poultry, fish, and eggs mixed in. You will not find any red meat in these meals, and saturated fat and sodium are both limited.

What's in/out

**In:** Vegetables, fruits, legumes, gluten-free whole grains, nuts/seeds, olive oil, poultry, fish, eggs **Out:** Pork, red meat, high saturated fat, high sodium

Nutrition Parameters

- No more than 7 grams saturated fat per meal (aiming for less than 10% of total calories) - No more than 750 milligrams of sodium per meal (aiming for 1/3 the RDA)

Our Take

The Mediterranean Diet was named the best overall diet in 2019, as well as winning the subcategories best for diabetes and best for heart health. The foundation of the Mediterranean Diet is plant-based foods, such as fruits, vegetables, whole grains, beans, nuts, seeds and olive oil. You also eat moderate amounts of fish, poultry, and eggs, while red meat is eaten occasionally. Many studies have found that the Mediterranean diet: • is more effective than a low-fat diet at helping people lose weight • reduces the risk, helps manage, and can even cure diabetes, high cholesterol, hypertension, heart disease, and cancer • results in stronger bones, a healthier heart, a healthier gut, and a longer life • may reduce the risk of obesity, asthma, allergies and ADHD in kids • protects against dementia, memory loss, and depression

Whole30

The Whole30 program is a 30-day reset designed to change your health, habits, and relationship with food by helping you identify which foods may be having a negative impact on your cravings, metabolism, digestion, and inflammation. The 30-day elimination and reintroduction allows you to figure out how individual foods affect your unique context, so you can create the perfect, sustainable healthy eating plan. Learn more at [www.whole30.com](https://www.whole30.com)

What's in/out

**In:** High quality animal proteins, vegetables, fruits, nuts & seeds, & healty fats **Out:** Grains, legumes, natural sweeteners, alcohol, & bread products (including paleo versions of tortillas, wraps, breads, cakes, muffins, etc.)

Nutrition Parameters

No specific macro targets - meals fall into standard calorie ranges by size

Our Take

This filter focuses on cutting out all added sugar, alcohol, grains, dairy, legumes, *and processed foods*. Whole foods are the star here and include vegetables, fruits, nuts/seeds, healthful oils like olive and coconut, and high quality animal proteins. We know that starting a restrictive regimen can be challenging and time consuming when planning and cooking your own meals. We aim to make your Whole30 experience a delicious and easier one. This menu is specially curated to include meals that fit the criteria for this program.

Learn More

You can learn more over at the [Whole30 site](https://whole30.com/).

Vegan

Meals supporting your plant-based diet without the use of any animal product at all. Relying on nuts, seeds, grains, legumes, non-GMO corn, and soy to fuel your lifestyle.

What's in/out

**In:** Plant-based wholesome real food **Out:** All animal proteins, honey

Our Take

For our vegan meals, we source protein from nuts, seeds, nut butters, legumes, protein-rich grains like quinoa, and sometimes soy. Natural unrefined sugars, corn, and gluten-free grains are cool in this line too. Because we don’t use protein supplements in our meals, some folks eating strictly vegan meals may find the need to supplement with additional protein depending on their goals.

Keto Friendly

Our keto-friendly meals are very low in carbs to support a keto lifestyle. Meals on this menu are always <15g net carbs and moderate in healthy fats and protein. Note: While these meals are designed to support anyone on a keto journey, meals may not meet the strict macro parameters of a true ketogenic diet.

Plant-Based

Meals supporting your plant-based diet. Relying on nuts, seeds, grains, legumes, and soy to fuel your lifestyle.

What's in/out

**In:** Plant-based wholesome real food **Out:** All animal proteins

Our Take

For our plant-based meals, we source protein from nuts, seeds, nut butters, legumes, protein-rich grains like quinoa, and sometimes soy. Natural unrefined sugars, corn, and gluten-free grains are cool in this line too. Because we don’t use protein supplements in our meals, some folks eating strictly plant-based meals may find the need to supplement with additional protein depending on their goals.

A footnote on medical advice

These templates are not a substitute for, or to be taken as, medical advice. They can’t (and shouldn’t) be a replacement for personal medical advice or recommendations.