Nourish
&
THRIVE
✓ Macros & Meal Planning
✓ Gut Health + Inflammation
✓ 90-Day Plan
Kaiya Reed
Nourish &
Thrive
The Complete Nutrition Basics Guide
Macros, Meal Planning, Food Labels, Gut Health, Anti-Inflammatory Eating, Supplements, and Your 90-Day Transformation Plan
31K+
words
12
chapters
90-Day
transformation plan
PDF+EPUB
included
PDF + Kindle EPUB · Instant download · 2026 Edition by Kaiya Reed
What's Inside
Everything How Not to Diet left out — but beginners actually need.
Macros & Micronutrients 101
Carbs (simple vs. complex, fiber), proteins (complete vs. incomplete), fats (saturated/unsaturated/trans). Key vitamins and minerals, the macro balance worksheet.
Reading Food Labels
The 5 ingredients to check first. Added sugars vs. natural sugars. The health halo trap. The label reading checklist for comparing two products side by side.
Meal Planning Templates
The 5-step meal planning process, the balanced plate model, batch cooking basics, 7-day plan template, pantry staples list, and the 30-minute planning ritual.
Gut Health & Inflammation
The gut microbiome basics, prebiotics vs. probiotics, the 7-day gut reset protocol, anti-inflammatory foods (top 10 in, top 10 out), and the anti-inflammatory shopping list.
Supplements Guide
The supplements worth considering (Vitamin D, Omega-3, Magnesium, B12, Probiotics) vs. the ones not worth your money. Third-party testing. The supplement decision checklist.
90-Day Transformation Plan
Weeks 1-4 (foundation), Weeks 5-8 (implementation), Weeks 9-12 (optimization). Weekly milestones, daily check-ins, and the progress tracking sheet.
12 Chapters
WHY THIS BOOK
The Nutrition Guide How Not to Diet Should Have Included
How Not to Diet is a brilliant research summary — but it's not a practical guide for beginners. It doesn't tell you how to read a food label, how to build a weekly meal plan, how the gut microbiome works in plain English, or what supplements are actually worth buying. This guide fills every one of those gaps.
Read Chapter 1 Free
Download "Introduction to Nutrition Basics" — the Nourish & Thrive Model, the 3 core principles, and the quick self-assessment. No email required.
Download Free Chapter (PDF)