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The Sleekgeek Nutrition Guide [Free]

At Sleekgeek, we are a BIG fan of habits!

We believe that:

  1. Health is a habit.
  2. Change (progress, results, transformation, etc) is a skill.

Being fit and healthy comes more easily to some than it does to others because they have learned the necessary skills and built the right habits.

There’s no secret. There’s no “one missing thing”. There’s no quick-fix.

If you are struggling to sustain a healthy lifestyle, you are not broken, weak, or stupid… You are likely just lacking a few required skills.

Just like playing the piano or speaking a new language, you don’t become skilled overnight. it requires deliberate and consistent practice over time.

The great thing about this approach is that when something becomes a habit, it’s easier and requires less effort to do, freeing you up to focus on other more important things in your life.

Your health and fitness efforts should make your life better and easier, not more complicated and stressful.

We’re here to help you!

Below you’ll find links to our FREE Sleekgeek Nutrition Guide (we’d love it if you shared this page with friends and family if you found it helpful).

We use these guidelines ourselves personally, we recommend them to our community, and we use them extensively in the Sleekgeek Coaching Program.

We’ve broken them up into 3 Steps: Getting Started, Core Habits, and Strategies For Success.

Step 1: Getting Started

Step 2: Core Habits

Step 3: Strategies For Success


Step 1: Getting Started:

The Sleekgeek Food List

What should you eat? Well, regardless of what diet or nutritional approach you take, one truth that we know is that everyone can benefit from eating more real food.

That’s why we have put together a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

The Sleekgeek Kitchen Makeover

Perhaps the most effective thing that you can do to improve your health and fitness is to design your environment for the better so that you set yourself up for success.

When your environment works with you rather than against you, healthy habits come more easily and less willpower is required to stay on track. That’s where the Sleekgeek Kitchen Makeover comes into play.

You are more likely to eat whatever food you keep around yourself, good or bad. So take back control!

The Sleekgeek Shopping List + Supermarket Survival Guide

The Sleekgeek Food List easily doubles up as a super convenient shopping list to help you stock up on more healthy and nutritious foods.

If you just wander around the shops waiting for something to catch your eye so that you can put it in your basket, you are more likely to end up with unhealthy rather than healthy choices.

But, with a shopping list full of nutritious foods, you can hit the grocery store, get in and out quickly, and leave knowing you’ve bought all the things you need to be prepared in the days ahead.

Sleekgeek Shopping List

The Sleekgeek Healthy Meal Template

At Sleekgeek, we understand that “knowing” and “doing” are two very different things.

You probably have a rough idea which healthy foods you should be eating more of (such as those on the Sleekgeek Food List) and which less-healthy foods you should be eating less of, right?

The real question is how do you actually put that knowledge into practice in an easy and do-able manner?

This is where the Sleekgeek Healthy Meal Template comes into play. It’s all about keeping things do-able and as simple as going 1+1+1+1=4.

It’s not a magic formula, but when you have specific boxes to tick off you tend to make healthier meals by default because you put more thought into it.

Healthy Meal Template

The Sleekgeek Portion Control Guide

Of course, eating the appropriate amount of food is critical for weight loss and effortless weight maintenance.

That’s why we love using hand-sized portion sizes as a hassle-free way to customise your meals to fit your individual needs.

It’s actually super easy, portable, scalable, and flexible!


To help you put it all together practically and give you ideas we have commissioned some professionals to create a range of beautiful recipes for you.

There is a wide selection of recipes for breakfast, lunch, and dinner – with each one taking our Food List, Meal Template, and Portion Control Guide into account.

Step 2: Core Habits

Habit 1: Eat Slowly

It takes about 20 minutes from the start of your meal for your brain to send out satiety signals and hormones that indicate you are full and no longer need to eat.

If you eat too quickly then you will completely miss these hunger and satiety cues. You are very likely to finish your meal (and have eaten too much) before you realise you are full. You may even be tempted to go back for seconds or dessert.

Research shows that those who eat slowly are generally much better off than those who gobble down their meals as if someone is going to steal their food.

Habit 2: Eat to 80% Full

The habit of eating to “80% Full” is a conscious effort while eating (or while serving your food) to not overeat.

The goal is to avoid ending up “stuffed” and therefore eating too much.

Being mindful of how much you eat and whether you are still actually hungry before taking the next bite of food is a very useful tool in losing fat as well as effortlessly maintaining a healthy weight.

Habit 3: Eat Quality Protein

We need to consume enough quality protein in order for our bodies to function well. If we don’t, it can make our goals of fat loss, weight maintenance, muscle gain, or general health much more difficult.

Protein can help you reduce hunger and improve satiety, boost your metabolism, lose weight and keep it off in the long-term, build muscle and strength, improve bone health, lower blood pressure, and speed up recovery after illness or injury.

The big win that we’ve found when our clients start building their meals around protein is that they automatically tend to make overall healthier meal choices.

Habit 4: Eat Colourful Veg

We need to consume a variety of colourful vegetables in order for our bodies to function well. If we don’t, it can make our goals of fat loss, weight maintenance, muscle gain, or general health much more difficult.

Vegetables are nutritional powerhouses and tend to be the foundation of just about every healthy diet out there.

Most people are already sold on the benefits of eating vegetables, even if it is easier said than done. With that said, we would like to put an emphasis on colourful vegetables.

Green veggies may get the most popularity and media attention, but red, yellow, purple, and even white / tan / brown vegetables are fantastic too. Each colour provides it’s own unique health benefits and the wider variety of colours you can get in your diet, the better.

We’ve found that when our clients bulk their meals up with vegetables, they feel fuller while eating fewer calories and, as a result, lose weight and maintain their weight loss more easily.

Habit 5: Eat Smart Carbs

Carbs aren’t evil, but like most food, it’s a good idea to consume them in moderation and from high-quality sources.

When it comes to building a healthy meal we recommend that you start with your protein, then bulk it up with vegetables, and finally round your meal off with a small amount of smart carbohydrates and healthy fats.

Habit 6: Eat Healthy Fats

Healthy fats help you recover faster, nourish your fatty tissues (like your brain, eyes, and cell membranes), help you absorb vitamins (like Vitamin A, D, and K), keep you kicking ass (in the gym and in the bedroom), and even help you lose fat by helping to regulate appetite and satiety hormones.

You want to consume a variety of healthy fats from different sources, such as mono-unsaturated fats, poly-unsaturated fats, and saturated fats. Each of these different fats provides unique health benefits and it’s worth putting in additional effort to ensure that you get a little bit of everything.

Ideally, these sources should all be naturally occurring as opposed to created through an industrial process (such as most transfats and industrial vegetable or seed oils).

Step 3: Strategies For Success

The 90/10 Rule For Moderation

We believe in following a “90/10” approach where:

  • 90% of the time, you stick to nutrient-dense minimally processed foods (such as in The Sleekgeek Foods List).
  • 10% of the time, you give yourself a bit of flexibility to enjoy some of your favourite foods OR adapt to less than ideal food situations (take special note of this last bit).

5 Steps to Overcome Emotional Eating

Emotional eating is an extremely common way to manage emotions or unwanted physical feelings (such as stress, anxiety, or pain).

Ideally, we should only use food as a very minor tool in our toolbox for managing our emotions amongst a diverse collection of other tools (including healthier ones such as exercise, being creative, talking about our issues, and so on).

Restaurant Survival Guide

While eating out every second night may not be the best decision for your health, having a thriving social life is certainly an integral part of living a healthy lifestyle.

That’s why at Sleekgeek we think that knowing how to confidently eat out at most restaurants without “falling off the wagon” is a very important skill. You shouldn’t need to abandon your diet or be that weirdo with your Tupperware under the table in order to go out to eat.

Supplement Guide

We get asked about supplements all the time in the Sleekgeek Health Revolution Facebook Group, so we’ve started putting together a series of supplement guides to help explain things from our perspective.

We hope that you find them helpful in cutting through all the hype and marketing that typically surrounds supplements.

You will find that we are quite hesitant to recommend supplements to anyone and always come with a “real food first” approach.

We know that people ARE buying supplements all the time, so rather than avoiding the topic completely, our goal is to help you avoid wasting your money on supplements that don’t work and risking your health on supplements that aren’t safe.

If you do choose to spend money on them, we want you to do it safely so that you are able to get real-world benefits out of supplements for everyday use.

Our promise to you is that we will only ever focus on supplements that we personally use and that our recommendations are based on solid evidence and research that we truly believe in.

Challenge Yourself

The free Sleekgeek 21-Day Reboot Challenge or the premium Sleekgeek 21-Day Nutrition Challenge are great ways to challenge yourself to put all of these strategies together and actually implement them into your life.

Then, each day, it challenges you to take action with a daily task that you need to complete.

Bonus Content

Below you will find some of our other top articles and blog posts that are worth reading.

What to do if you’re eating too much junk food

Experimenting with Appetite Awareness

4 Causes of Weekend Overeating (And How to Fix Them)

6 Differences Between Emotional and Physical Hunger

Only One Bad Meal

5 Strategies for Dealing With Problem Foods

10 Ways to Eat Pizza Without “Falling Off The Wagon”

5 Ways to Take the Guess Work Out of Meal Prep

9 Tips to Reduce Nutrient Loss While Cooking

Cooking Spice Cheatsheet

How to Make a Homemade Protein “Super Shake” Smoothie

How to Make a Healthier Salad [Infographic]

The First Bite Rule

12 Ways to Eat Less Sugar

What Should You Eat When Sick? [Infographic]

9 Things That Effective Healthy Diets Have in Common

3 Reasons You Might Not Like Veggies (and 3 Things That You Can Do About It)

Why You Should Love What You Eat (A Valentine’s Day Message)