🌿 THRIVE ORIENTATION GUIDE

Thrive is designed to remove daily decision-making.

You don’t wake up wondering what to eat.
You don’t scroll through endless options.
You don’t have to figure out what makes a “good” meal.

Thrive is delivered in a clear 8-week structure designed to teach you a way of eating you can use for life.

Each week, you’re given four simple tools that work together.

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This shows you exactly what to eat for breakfast, lunch, and dinner each day — along with portions and nutritional targets.

This is the page you keep visible during the day.
It’s your anchor.

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This tells you what to cook ahead of time, what to batch, and how those meals are used across the week.

Some meals are cooked from recipes.
Others use leftovers, simple assemblies, or repeat ingredients.

You use this a couple of times a week — not every day.

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This is a clean, organized list of what to buy for the week based on the meal plan and prep guide.

You can use it to order groceries for pickup or delivery, or to shop in person — whatever makes your week easier.

Using grocery apps

Thrive works beautifully with grocery pickup or delivery.

Open your grocery app, add the items from your Thrive shopping list, and schedule pickup or delivery before your first prep day.

Because the list is already organized by category, most people can fill their cart in just a few minutes.

If something isn’t available, you can make a quick in-person trip — but most weeks, this is all you need.

For busy lives — or anyone who feels overwhelmed by grocery shopping — this makes staying consistent much easier.

About the weekly shopping list

Each week’s list is built to match that week’s meal plan and prep guide.

It includes everything you need for:

• the meals
• the recipes
• and the portions for that specific week

You don’t have to search for ingredients, flip through cookbooks, or make extra decisions — it’s already done for you.

You can always adjust if you need to — this is real life — but when you follow a full week as written, everything flows together easily.

Most people find it simpler and more relaxing to follow one complete week at a time.

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These are for the meals that need cooking, and the recipes for each week are included with that week.

They’re designed to be:

• easy to follow
• simple to prepare
• and genuinely enjoyable to eat

Most of these are recipes I’ve created by adapting meals I already loved — or found — so they fit the Thrive way of eating.

You only open them when you’re cooking — not to hunt for ideas.

Over time, many women notice something unexpected: cooking begins to feel less like a chore and more like personal time.

Even on busy days, once you start, it becomes calmer and more intentional — something you’re doing for yourself, not just another task.

That shift matters.

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Most weeks look like this:

• You order or pick up groceries using the shopping list
• You glance at the prep guide so you know when you’ll cook
• You prepare a few recipes a couple of times a week
• You follow the meal plan day-to-day

Eating out once or twice a week, or sharing a meal with friends or family, is part of Thrive.

This is not about deprivation — it’s about enjoying your life.

The plan carries the thinking for you.
Once you’re familiar with it, it becomes very easy to follow.

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With Thrive, there are no daily lessons, quizzes, or required reading.

Instead, you have a small set of supportive guides you can use whenever you want.

One of these is the Restaurant & Eating Out Guide, included in the plan, so eating out never feels stressful or off-limits. When you go to a restaurant, you can simply pull it up to see:

• what to order
• how to order
• how to portion
• and how to enjoy the experience

You’ll also find optional guides on:

• fat and carbs
• portioning
• hunger
• travel
• staying consistent
• and more

These guides are here to support you.
You can explore what feels helpful and come back to them anytime.

Thrive is designed to work with your life, not against it.

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Many women notice something unexpected as they follow the plan.

Cooking starts to feel less like a chore
and more like time you’re taking for yourself.

It becomes calmer.
More intentional.
Less rushed.

And the people around you benefit from it too — even if they don’t always realize it.

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↑ Top  •  How to Use This Guide • How the System Works  • Using  the Meal Plan • The Eating Rhythm   • Daily Supports • What to Expect  • When Life Happens  • Using This for Life 

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The daily meal plan pages are designed to be your anchor.

They tell you:

• what to eat
• how much to eat
• and how the day fits together

You don’t need to plan.
You don’t need to calculate.
You don’t need to guess.

You just follow the plan.

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Each day is built around three meals:

• breakfast
• lunch
• dinner

There are no planned snacks.

Most women find that when meals are balanced — with enough protein, fiber, and healthy fat — they stay satisfied for hours.

Between meals, focus on fluids first:

• water
• sparkling water
• unsweetened tea
• black coffee or coffee with a small amount of milk

Staying well hydrated makes a bigger difference than most people realize.

If you truly need a little something between meals, you’ll find simple, low-calorie options in the Thrive guides.

One option some people enjoy is a small protein drink, such as unsweetened almond milk with 5g of chocolate collagen or protein powder. This can be prepared ahead of time and brought in a bottle if you’re at work.

But the foundation of the plan is still three steady, nourishing meals.

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On each meal plan page, you’ll see four numbers:

• Calories
• Protein
• Fiber
• Calcium

These are the nutrients that most strongly support:

• weight loss
• fullness
• bone health
• and long-term well-being

You won’t see fat or carbs listed on the daily pages.
That’s intentional.

Those are covered in one of the Thrive guides, but for day-to-day use, focusing on these four keeps the plan simple and effective.

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Each meal lists:

• the foods included
• and the serving size for that meal

Serving sizes are shown using:

• familiar measurements (cups,      tablespoons, slices)
• and grams, so you can use a food      scale

Using grams allows you to:

• set your scale once
• portion quickly
• and avoid switching back and forth      between units

This makes the plan easier to follow — not harder.

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At the bottom of each page, you’ll see Daily Totals.

These give you a simple snapshot of how the day adds up — without requiring you to track anything in an app.

If you follow the meals and portions on the page, the totals take care of themselves.

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Thrive works best when your meals are spaced in a simple, steady way.

Each day is built around:

• three meals
• about 4–5 hours apart
• within a roughly 9-hour eating window

This gives your body time to:

• digest
• use stored energy
• and reset between meals

It also helps reduce:

• constant hunger
• cravings
• and mindless grazing

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For many people, this might look like:

• breakfast around 9
• lunch around 1
• dinner around 6

For others, it may be later:

• breakfast at 11
• lunch at 4
• dinner at 8

There is no single “right” schedule.

What matters is the rhythm:

• you eat
• you stop
• you let your body settle
• then you eat again

That steady spacing is one of the quiet reasons this plan works so well.

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Most people find it easier to:

• move breakfast later
      rather than
• eat dinner earlier

This keeps:

• social meals
• family time
• and evenings
      feeling normal.

If you work outside the home, many breakfasts can be prepared ahead of time and taken with you, making this even easier.

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You don’t have to time meals to the minute.

If a meeting runs late or life happens, you simply eat when you can and return to the rhythm at the next meal.

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Thrive is built around real food and three steady meals.

But many people have small daily rituals that matter:

• coffee
• tea
• milk
• chocolate
• or a little extra protein
• 
  

These don’t need to disappear for you to succeed.

They just need to be handled thoughtfully.

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You can enjoy:

• coffee
• tea
• sparkling water
• and other zero-calorie drinks
      between meals.

If you use milk or cream in coffee, keep it modest and consistent.

If you stop for coffee on the way to work, you don’t have to give that up.

Most coffee shops can make drinks like:

• brewed coffee with a splash of milk
• an Americano with milk
• or unsweetened iced coffee with milk

These keep your ritual intact without quietly adding hundreds of calories.

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In Thrive, a low-calorie serving (about 30 calories) of unsweetened vanilla almond milk is included daily as part of the plan for calcium support.

This supports your calcium intake and helps make the plan feel more satisfying.

Some women enjoy adding a measured amount (about 6g) of chocolate collagen or protein powder to that milk for flavor and a little extra protein.

Others prefer to drink it plain.

Both are fine.

When a milk-and-collagen drink is included, it will always be listed directly on the meal plan and counted in the daily totals, just like any other food.

Some women prefer it with breakfast.
Others enjoy it with dinner.
Some use it as a small between-meal option and skip it at a meal.

All of those approaches can work — as long as it is included and portioned consistently.

These drinks are meant to be supportive. They add nutrition and satisfaction, and Thrive accounts for them so nothing is left to guesswork.

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Chocolate is something many of us love — and eliminating it entirely isn’t necessary for success.

In Thrive, chocolate is enjoyed with intention, not restriction.

Many women find that a small piece after dinner feels especially satisfying.

A good guideline is about 30 calories, which is often one square of a dark chocolate bar. When you eat it slowly, it usually satisfies the craving.

A simple trick is to brush your teeth for the night shortly afterward. It helps signal that eating is done for the day and prevents extra grazing.

And remember — if you’re using chocolate-flavored collagen in your almond milk during the day, you’re already enjoying another chocolatey, nourishing treat as part of the plan.

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These daily supports are here to help the plan feel natural and sustainable.

They’re meant to add:

• comfort
• enjoyment
• and satisfaction

so that following the plan feels easier, not harder.

Thrive is designed to fit into your life — use what helps you feel nourished and settled.

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↑ Top  •  How to Use This Guide • How the System Works  • Using  the Meal Plan • The Eating Rhythm   • Daily Supports • What to Expect  • When Life Happens  • Using This for Life 

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