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"How to Assess If You're Eating Healthy Meals and Make Necessary Changes"

Do you think you're eating healthy meals, but aren't sure?

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Hmm. Am I eating healthy meals?

If your weight loss has slowed, or even stopped, then there's a good chance that you haven't been eating as healthily as you should be.


I'm going to end the guesswork for you, once and for all, with my 5 steps to a healthy meal.


By following these 5 guidelines you'll know that your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.


Here are the 5 Steps to Eating Healthy Meals:

Photo of what a healthy meal looks like
Healthy Meal




These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.


Choose foods that are:


·       Fresh and organic

·       Pronounceable ingredients

·       Whole foods




The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.


Avoid foods prepared like this:


·       Fried and battered

·       Processed and packaged

·       Doused with cream sauce

·       Sautéed


Choose foods that are prepared like this:


·       Grilled

·       Baked

·       Broiled

·       Steamed




The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.


Good choices of protein include:


·       Fish

·       Chicken

·       Turkey

·       Egg

·       Lean red meat

·       Beans




Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.


Try these forms of fiber:


·       Salad

·       Seasonal vegetables

·       Fruit

·       Legumes




Minimally processed carbs rich in fiber like whole grains and legumes offer a blend of sustained energy and essential nutrients. Balancing carb intake with protein and fats supports overall dietary harmony. Your unique biology, activity level, preferences, and goals influence your carb intake for optimal well-being. Minimally processed carbohydrates increase satiety and help maintain steady blood sugar levels and a healthy body composition.

Try these minimally processed types of carbs:

·       Whole grains

·       Fruits

·       Legumes

·       Starchy vegetables

For faster results, pair your clean eating with a challenging exercise routine.





Now you know you need a good balance of proteins, carbs, fats.

But how do you turn that knowledge into healthy meals that taste delicious?

Just mix and match these ingredients, flavor profiles, and cooking methods to create the perfect meal every time.


Seriously, this could change your life.

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Precision Nutrition Coach


As a Precision Nutrition Coach, it’s my mission to help clients develop healthy eating habits for life. 


That means:


  • Eating fresh, minimally processed food as often as possible.

  • Including a balance of protein, veggies, smart carbs, healthy fats.

  • Adjusting portions to meet health and body composition goals.


That all sounds great.


But the trick is to do it all in a way that’s super-easy and tastes awesome.


That’s where I come in!


I help people learn how to “eat better” so that it becomes EASY, CONSISTENT, AND AUTOMATIC through highly strategic, doable daily actions that are designed to fit into YOUR lifestyle.

So, if you’re ready to lose to improve your relationship with food…

Gain more energy than ever before…

And find new confidence in your body…

I’m ready to help.

To see real change, you’ll need to be consistent. To be consistent, you’ll need help.

Transform Your Body, Build Strength, Or Have More Energy.


I always start with your needs and goals. Then we’ll work together to develop a plan to help you eat, move, and live better—in a way that works for your body, and your life.


Achieve your goals—even when life gets crazy.


I’ll break your big goals into small daily practices that add up to massive changes. As a result, you’ll progress toward your goals without ever feeling overwhelmed, and build habits that last a lifetime.


No more weird "hacks" or 30-day quick fixes.


You don’t have to go to extremes to get amazing results. I’ll help you achieve your goals without flipping your life upside down.


Get the support you need—every step of the way.


I’ll remove all the guesswork and provide the accountability, direction, and support you need to stay consistent, no matter what life throws at you. We’re in this together.


Health benefits beyond weight loss.


My science-based coaching method does more than just teach you how to follow a generic plan. In the end, it won’t be just about what you lose, but what you’ll gain: knowledge, control, and the confidence that comes with knowing you’re capable of anything.


One-on-one coaching done right.


No cookie-cutter programs here. I will create a personalized plan that’s tailored specifically to your goals, needs, and preferences. Personal coaching is finally affordable. And it just works. Why? Because I am committed to helping you get the results you want.



Photo of old and new habits
Old habits out, new habits in

Build The Habits You Need To Look And Feel Better For Life.

(Here’s How It Works.)


Easy-to-use online platform


You’ll start by telling me all about yourself, including your goals, health challenges, and daily routine. From there, I’ll customize your entire program and we’ll start the proven coaching process.

Small yet powerful practices to improve everyday life


We’ll work together to create and practice healthy habits across every aspect of your life, from sleep and stress-management to movement and mindfulness. These new habits will help you feel more calm, confident, and prepared for each day—no matter what life throws at you.

Simple practices and daily accountability


Every day, you’ll work on customized lifestyle practice. Each practice will be customized to help you get the results you are looking for.

Personal coaching and detailed progress checking


I’ll check in with you frequently to see how you’re doing and to answer any questions you have. Also, you can message me whenever you need. The program also tracks everything from your measurements to your consistency, so you can see just how much progress you’ve made.



Is Personal Coaching Right For You?

Personal Coaching With Coach Jon Brown Is For You If:

You want to get healthier, fitter, and stronger — and stay that way for the rest of your life


This program is for people who want to transform their health, build their lifestyle-related skills, get results that last, and get off the gimmick roller-coaster once and for all. I won’t give you a cookie-cutter program to follow; instead, I’ll help you build habits that will get you results that matter to YOU.

You’re tired of “quick fix” programs and are willing to dedicate time to improve your health - the sustainable way


If you’ve tried something before and “failed” — or just can’t stick with it — know that you’re not alone. And it’s not your fault. After all, self-directed training and nutrition programs fail 98 percent of the time. Not to mention, after all of my time in the Health and Wellness industry, I’ve seen dozens of diet and exercise fads come and go. That’s why I don’t follow fads. Instead, I’ll teach you doable daily actions that are designed to fit into a busy lifestyle. Bottom line: I’ll help you make healthy habits a part of your life, without it taking over.

You want an expert to hold you accountable and keep you consistent through the program


Nothing worth doing can be done alone. That’s why I work closely with my clients to help them live well, no matter what other craziness is going on in their lives. You’re busy and have enough to worry about; let me take care of the fitness and nutrition details so you don’t have to.


Want To Get Into The Best Shape Of Your Life?

Let Me Help.

Get the supportive coaching and the accountability you need.


Maybe it’s been a while since you’ve felt the peace of mind that comes with good health, the confidence to do what you truly want, or energy throughout your entire day.

If you’re ready to have the body you deserve and get control of your health and fitness once and for all, I’m ready to help you. No restrictive dieting. No all-or-nothing workouts. Just a science-proven program that fits seamlessly into your lifestyle—and the support you need, every step of the way.

I’ve dedicated my professional life to helping people transform their bodies through nutrition and fitness.

This is your limited opportunity to look, feel, and perform better than you ever thought possible—and build the habits you need to stay that way for life.

I’m ready to help you experience everything a healthy lifestyle has to offer.

But the next step is up to you.

Sign up now for your FREE Nutrition Coaching Success Consultation and get the body you deserve and get control of your life!

Coach JB

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