Rachel said that the bulk of your daily meal plan should come from vegetables first, with an emphasis on whole, plant-based foods. Focus on fresh fruits and vegetables, whole grains, legumes, nuts, and seeds.
If you eat meat, Rachel suggested opting for lean protein sources, including white-meat poultry such as chicken and turkey, shellfish, fish, and eggs. If you eat lean beef, go for 92 percent lean or higher. When choosing dairy protein, opt for reduced-fat or nonfat. Whatever way of eating you choose, Rachel said "your goal should be on healthful eating patterns."