A simple guide to build a clean, healthy, and sustainable diet using whole foods
by Jayden Santangelo · @justjtown
Build each meal around a high quality protein source. Mix it up and utilize a variety of these options.
Focus on berries daily. Rotate other fruits based on performance and goals.
Prioritize a variety of vegetables — especially leafy greens and cruciferous. The more color/diversity the better.
Use carbs to fuel your workouts and recovery. Adjust intake based on training load.
Use high-quality fats to support hormones, energy, and overall health. Prioritize organic/clean sources for daily cooking.
Use these foods to support digestion, recovery, and overall health. Small additions done consistently make a big impact.
Supplements aren't required but they can help fill gaps and support performance, recovery, and overall health. Focus on high quality, well-dosed options based on your individual needs. Do your own research prior to taking any supplements.
★ Main brand I use. Not all trusted brands are listed.
Simple habits I focus on daily to support my health, performance, and quality of life.
Protein should be the foundation of every meal. On training days I include more carbs to support performance and recovery. On rest days I typically keep carbs lower. Don't skip fruits and vegetables — they're full of micronutrients, fiber, and antioxidants. Keep meals simple, consistent, and built around whole foods.
I follow these principles daily and they've made a huge difference in my life. If you want help applying them to your own goals, DM me on Instagram.