The 100-50 Method

Guide
Transform your nutrition
with this quick guide to
start feeling and seeing
results within weeks

@foreverwellnesslife
TABLE OF CONTENTS

1
Hi there! I'm Erica

2
Why The 100-50 Method

3
The Breakdown & the Benefits

4
The 100-50 Method Plate

5
Getting Started

6
An Easier Way to See Results

7
How I can Help
 HEY THERE, I'M ERICA!
My weight has fluctuate over the last 7
years. I'm human and hormonal. I love food.
I''m healing from years of hating of body. I
drink champagne. I eat out. I vacation well.
But my cellular age is reversing and keeping
these hormone hacks handy have helped!

My health journey began when I was

diagnosed with gestational diabetes with my
kids. For me that was a big wake up call on
how I was fueling my body and those
changes I had to make at the time laid the
groundwork for my passion for health and
wellness.

As I approached 40 I noticed that the midlife

midsection or mom pouch wasn't going away
and that I could see and feel a bit of a change
as I entered the next decade of my life.

This guide is what brought me the results I

have today. Glad you are here! Cheering you
on!

Erica Jennings
WHY THE 100-50 METHOD
Consistent nutritional deficiencies that
significantly hindered progress towards
goals and overall well-being.
Under-Consuming Protein
Under-Consuming Fat

The Problem:
When protein intake is below 100 grams a day, it can lead to decreased
metabolic rate. Additionally, inadequate protein intake may affect insulin
sensitivity, leading to fluctuations in blood sugar levels which can then to
increased fat storage. Protein is tied to so much in our body.

The Solution:
*100 grams of protein minimum per day is the number one goal. This is
the amount of protein needed to facilitate lean muscle mass, which
increases metabolism, improves energy & balances blood sugar.

*50 grams of healthy, anti-inflammatory fats per day. Fats are essential
to provide flavor and texture to meals (something that is often the first
thing to go when following a ‘diet’). Healthy fats also play a huge role in
promote fat-burning processes in the body, rather than the fat-storage
processes that often occur with high-sugar and pro-inflammatory fat intake.
 INTRODUCING
THE 100-50 METHOD
THE BREAKDOWN
100 Grams of Protein Minimum

The primary objective is to consume a minimum of 100

100 grams of protein per day. This quantity is crucial for

promoting lean muscle development, initiating
metabolism, enhancing energy levels, and stabilizing
blood sugar.

50 Grams of Healhty Fat Minimum

50
Healthy fats are instrumental in stimulating fat-
burning mechanisms in the body, as opposed to the
fat-storage processes often triggered by high-sugar
and pro-inflammatory fat consumption. Fats also
enhance the consistency of meals which help with
satiation.
 THE 100-50 PLATE
LOW-GLYCEMIC CARBS
25%

NON-STARTCHY
VEGGIES
50%

HEALTHY FAT & PROTEIN

25%

USING THE 100-50 METHOD TO

GUIDE YOUR MEALS
Strive to fill half of your plate with non-starchy vegetables during meals.
For instance: Leafy greens (spinach, kale, lettuce), Cruciferous
vegetables (broccoli, cauliflower, Brussels sprouts), bell peppers

Incorporate protein and healthy fats into approximately one-quarter of

your plate.
Protein Sources: Lean meats (chicken breast, turkey breast, lean cuts
of beef or pork), Fish (salmon, tuna, trout), Dairy products (Greek
yogurt, cottage cheese)
Fat Sources: Avocado, Nuts (almonds, walnuts, pistachios), Seeds
(chia seeds, flaxseeds, pumpkin seeds), Olive oil, Coconut oil
Strive to allocate the remaining one-quarter of your plate to low-glycemic
carbohydrates.
Sources: Quinoa, Sweet potatoes, Steel-cut oats
 THE 100-50 METHOD
THE BENEFITS
Reduce Inflammation
if your body is inflamed, it tends to cling to weight stubbornly. Signs of
inflammation may include puffiness, skin problems, abdominal fat,
headaches, fatigue, joint pain, gas, or bloating. In midlife, we are
particularly prone to inflammation.

Weight Loss
Eating 100 grams of protein a day activates your metabolism. Protein
digestion is a lengthier process, resulting in higher metabolic burn.
Additionally, protein offers significant satiety, keeping you feeling full
for an extended period. Your metabolism is adaptive.

Balance Your Blood Sugar

Blood sugar plays a crucial role in influencing hormones. When
hormones are imbalanced, so is your metabolism. Do you often
experience carb cravings or feel the "need" for chocolate to keep
going? Do you feel fatigued after meals? Are you waking up multiple
times at night? These symptoms may stem from unbalanced blood
sugar levels. When we're on a blood sugar roller coaster with frequent
highs and lows, it affects our stress hormones, particularly cortisol,
leading to decreased resilience, lethargy, moodiness, irritability, and
even "hangry" feelings.
 GETTING STARTED

The women I’ve worked with using The 100-50 Method

experience increased energy levels, reduction in inflammation,
weight loss in the mid-section and other health wins often within
mere weeks

Meal Planning
One of the initial steps I suggest is meal planning. Select recipes
that correspond to the 100-50 method plate (rich in protein,
healthy fats, and abundant veggies). Having a plan minimizes the
number of decisions you need to make. I always say - the more
decisions you face regarding what to eat, the greater the
likelihood of making choices that don't align with your goals.
 PROTEIN CHEAT SHEET

MEAT & SEAFOOD VEGGIES

(4 OUNCES COOKED) (1 CUP)
CHICKEN BREAST: ABOUT 25 SPINACH: APPROXIMATELY 5
GRAMS OF PROTEIN GRAMS OF PROTEIN
TURKEY BREAST: ABOUT 27 BROCCOLI: APPROXIMATELY 3
GRAMS OF PROTEIN GRAMS OF PROTEIN
BEEF (LEAN CUTS): ABOUT 30 BRUSSELS SPROUTS:
GRAMS OF PROTEIN APPROXIMATELY 3 GRAMS OF
PORK LOIN: ABOUT 27 GRAMS OF PROTEIN
PROTEIN PEAS: APPROXIMATELY 9 GRAMS
SALMON: ABOUT 23 GRAMS OF OF PROTEIN
PROTEIN EDAMAME (YOUNG SOYBEANS):
TUNA: ABOUT 25 GRAMS OF APPROXIMATELY 17 GRAMS OF
PROTEIN PROTEIN
SHRIMP: ABOUT 24 GRAMS OF ASPARAGUS: APPROXIMATELY 3
PROTEIN GRAMS OF PROTEIN

NUTS & SEEDS DELI ITEMS & EGGS

(1 OUNCE)
ALMONDS: APPROXIMATELY 6 TURKEY BREAST:
GRAMS OF PROTEIN APPROXIMATELY 12 GRAMS OF
WALNUTS: APPROXIMATELY 4 PROTEIN
GRAMS OF PROTEIN ROAST BEEF: APPROXIMATELY 14
PISTACHIOS: APPROXIMATELY 6 GRAMS OF PROTEIN
GRAMS OF PROTEIN HAM: APPROXIMATELY 10 GRAMS
CASHEWS: APPROXIMATELY 5 OF PROTEIN
GRAMS OF PROTEIN SALAMI: APPROXIMATELY 10
PEANUTS: APPROXIMATELY 7 GRAMS OF PROTEIN
GRAMS OF PROTEIN WHOLE EGG: APPROXIMATELY 6
PECANS: APPROXIMATELY 3 GRAMS OF PROTEIN
GRAMS OF PROTEIN EGG WHITE: APPROXIMATELY 3.6
GRAMS OF PROTEIN

PROTEIN POWDER: 24 GRAMS

HEALTHY FAT CHEAT SH EET

AVOCADO (1 MEDIUM AVOCADO): APPROXIMATELY 21 GRAMS OF FAT
WALNUTS: APPROXIMATELY 4 GRAMS OF PROTEIN
CHIA SEEDS: APPROXIMATELY 9 GRAMS OF FAT
ALMOND BUTTER: APPROXIMATELY 18 GRAMS OF FAT
OLIVE OIL (1 TABLESPOON): APPROXIMATELY 14 GRAMS OF FAT
SALMON: APPROXIMATELY 11 GRAMS OF FAT
 AN EASIER WAY TO
START SEEING RESULTS
WORK SMARTER NOT HARDER
If you're anything like me (and countless women I
work with), the idea of planning every meal can feel
overwhelming and almost impossible to sustain.

LIFE IS ALREADY CRAZY...

My goal is to help you reach your weight loss &
other goals the easiest and most sustainable way.

LET ME HELP YOU ADD IN

The easiest way I’ve found to achieve 100g of protein
was by having two superfood protein smoothies daily.
HERE’S HOW I
CAN HELP!
OUR 30 DAY COMMUNITY
WIDE RESET. Join hundreds
of women just like you
jumping into The 100-50
Method in our Facebook
Community. Join HERE

SUPPLEMENT
RECOMMENDATIONS: Need
an easy button? Let’s make
hitting that 100 grams of
protein easy and free from
cooking all the meals. The
30 Day System helps give
you half the the daily
protein needed and extra
supplements to help boost
metabolism and burn fat.
Order HERE

COMPLETE HORMONE
GUIDE- WHAT TO EAT TO
HEAL YOUR HORMONES. My
Hormone Health Guide &
Grocery Lists.. A
comprehensive list of foods to
heal your hormones plus
recipes, meal plans and
healthy swaps: Click HERE!
 please note

Medical Disclaimer

All contents of this resource were created for informational

purposes only and are not intended to be a substitute for any
professional advise, diagnosis, or treatment. Always seek the
advise of your physician or other qualified health care
providers with any questions or concerns your may have.