Swift Fox Wellness logo featuring an orange fox leaping with sun and mountain backdrop
Swift Fox Wellness

Nutrition Plans

Real Food · Protein First · Better Than Yesterday

Beginner: Clean It Up Phase

Not a diet. A reset. We are pulling out the garbage and putting in real food. Protein first at every meal, fiber second. Three changes. That is it. Small, consistent, sustainable.

Your 3 Ground Rules

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Protein at every mealAim for 20–35g per sitting. It fills you up and protects your muscle.
🌿
Crowd out the junkAdd vegetables and real food — do not white-knuckle the bad stuff out.
💧
Hydrate before you caffeinate16 oz water first thing every morning before coffee.
🚫
Ditch the liquid caloriesSoda, sweet coffee drinks, juice. Swap to water.
🍽️
No skipping mealsSkipping creates chaos at the next meal.
😴
Sleep 7+ hoursSleep deprivation tanks hunger hormones.

Full meal plans and shopping lists available in your member portal.

Intermediate: Glucose Control Phase

This is where the real work happens. We are tightening the glucose response at every meal — protein and fat before carbohydrates, carb timing around training, fiber at every meal. No sugar spikes. No crashes. Steady energy all day.

Glucose Control Ground Rules

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Protein and fat firstAlways eat protein and fat before carbohydrates. Order of eating matters.
🚶
10-min walk after mealsPost-meal walking is the most underrated glucose tool.
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No carbs at breakfastProtein and fat only until noon sets your insulin tone.
⏰
Carbs near training onlyComplex carbs pre- or post-workout.
🌿
Fiber first in every mealEat your vegetables before your carbs.
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Fermented food dailyGreek yogurt, kimchi, sauerkraut, kefir.

Full meal plans and shopping lists available in your member portal.

Advanced: Body Recomposition Cut

This is a true fat-loss cut for someone who already eats well, trains consistently, and wants to strip the last layers without losing muscle. High protein, calorie cycling, strategic carbs, and zero junk. This is not a beginner plan.

Advanced Cut Protocol Rules

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Protein = bodyweight in gramsNon-negotiable. This protects muscle while you cut.
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Calorie cyclingTraining days: moderate calories. Rest days: lower calories.
⏰
16:8 intermittent fastingEat in an 8-hour window. First meal at noon.
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Animal protein priorityBeef, chicken, fish, eggs. Real sources.
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Vegetables are unlimitedLeafy greens, cruciferous, low-starch. Fill the plate.
🚫
Zero alcohol, zero seed oilsBoth tank fat loss. Eliminate them completely.

Full meal plans and shopping lists available in your member portal.

Swift Fox Wellness — Nutrition Philosophy

Real food, pronounced ingredients, protein first. Not a diet — a lifestyle that actually sticks.

🥩Protein = bodyweight in grams
🌿Fiber second, always
🦠Gut health drives everything
😴Sleep before supplements
🚶Walk after dinner
💊Magnesium + Vitamin D daily
🦊Better than yesterday