Eating Well Made Easy 

Discover how to use the Foundational Five formula to confidently build an easy nourish meal every time so you can feel your best, save time in the kitchen and care for your long-term wellbeing without following complicated rules.

 
Get The Course Now For $49 Total

The Foundational Five is made up of five elements to easily assemble on your plate to ensure each and every meal is balanced with macronutrients and micronutrients your body needs to feel and function its best.

The combination of these elements helps you feel full, energized, supports digestion, sharp focus in your daily life and provides the nourishment your body needs to sustain long-term health.

The Results Others Have Experienced Using The Foundational Five Framework

 “I literally got freed from my overthinking about food and my meals because of The Foundational Five. I cannot thank you enough!”

— Bilge

“It really helps me not see food as a stress, but rather a form of energy and pleasure for my body.”

— Payton 

“Knowing that food can still be enjoyable and healthy was really great and not having a plan to stick to but rather being encouraged to find what works for me was amazing.”

— Kayla 

 “I wanted to let you know that I’m doing so much better now that I’m following your Foundational Five. I’m not 100% at every meal, but I’m getting there!”

— Maria

“I truly feel so much better when I eat that way and it doesn’t require any more effort than I was already putting into my meals.”

— Jane 

“These skills radically changed my healthy eating world!... I've been able to feed my family well because of the principles I have learned through McKel’s approach.”

— Amy

 

“It’s more freeing knowing that I have so many choices of what to eat now. I have food freedom now, I eat a ton of different foods and never feel restricted.”

— Abagail

 

"I realized my time in the kitchen was halved!"

— Olivia

Get the Mini-Course and Discover a Simple Way to Eat Well Every Day

Get The Course Now For $49

What’s Inside

By the end of this online mini-course, you’ll have the knowledge to confidently build an easy nourish meal every time so you can feel your best, save time in the kitchen and care for your long-term wellbeing without following complicated rules.

  • 4 actionable training videos
  • Self-assessment to gauge where you are now and track your progress
  • Worksheet with dozens of ingredients so you can easily get all of the elements on your plate
  • Food journal prompt to reflect on your progress and work through your any challenges you face
  • 10 Nourish Meal ideas using Nutrition Stripped recipes

Lesson 1 The Start-And-Stop Cycle 

Have you ever felt like you’re on a start-and-stop cycle, constantly falling off and jumping back on the bandwagon, or feeling like healthy eating is a rollercoaster? First off, you’re not alone! Secondly, this one's for you!

In this lesson, we’re going to explore why what you’ve tried in the past hasn’t lasted for you, the importance of a long-term approach to nutrition, and how using the Foundational Five can be used in everyday life.

Lesson 2 How to Eat Well Using the Foundational Five

In this lesson, I’m going to bring you through the ins-and-outs of the Foundational Five. You'll learn the importance of each element and the foods you can choose for each. 

This way of eating is 1 of 5 pillars in our simple 5-step Framework based on nutrition science 101 in balancing macronutrients.

Remember, food is far more than physical nourishment for our bodies, it’s also about enjoyment, the process, and the experience. Knowing what to eat is only the start of creating healthy eating habits for life, you also should learn how to eat.

Lesson 3 • How to Make Every Meal a Foundational Five Nourish Meal  

I’m inviting you into my kitchen and I'm going to go through how to make a 15-minute Foundational Five Nourish Meal, sharing how it can be used to create your own smoothies, salads, and nourish bowls!

These formulas make it easy for you to customize your own meals based on your taste preferences and unique lifestyle choices. 

Lesson 4 What You Need to Maintain Your New Healthy Eating Habits 

Mindful eating and maintaining healthy eating habits goes far beyond just knowing what to put on your plate.

There are many other vital factors that influence our food choices, behaviors, and habits, so in this lesson I’m going to share some of the other areas to focus on that will help you maintain your eating habits. 

Get the Mini-Course and Discover a Simple Way to Eat Well Every Day

Get The Course Now For $49

After Using What You've Learned in the Mini-Course, You'll Experience:

  • Freedom, flexibility, ease, and enjoyment in your meals 
  • Simplicity with planning and building your meals so you can be consistent
  • Enjoying meals, knowing they are both nutritious and delicious
  • Sustainable energy, mental clarity, and improved digestion 
  • Save mental energy, time, and money with easy meals 
  • Feeling confident in knowing what to eat for your unique body wants and needs

“The Foundational Five has become non-negotiable for me. When I was first starting to incorporate it into my life, I was learning and there were some meals that weren’t Foundational Five. I could tell a difference in my stress levels, energy levels, mood, and what I ate/craved on the days I didn’t get the Foundational Five vs. the days I did. I truly feel so much better when I eat that way and it doesn’t require much more effort than I was already putting into my meals.”

— Jane

Frequently Asked Questions

  • 4 actionable training videos (you can see a description of each lesson here!)
  • Self-assessment worksheet to gauge where you are now and track your progress
  • Worksheet with dozens of ingredients so you can easily get all of the elements on your plate
  • Food journal prompt to reflect on your progress and work through your any challenges you face
  • 10 Foundational Five meal ideas using Nutrition Stripped recipes

When you sign up, you'll be given instant access to your member area where you can find your video lessons and worksheets! You’ll also have access to our app so you can watch the lessons on-the-go! 

This is the system I use to make easy, 15 minute meals every night! I know that it may seem like I cook all of these fancy recipes, but the majority of my meals are things that I put together in just a few minutes with simple ingredients. 

Once you understand what makes up a nutritious meal, it’s so much easier to mix and match ingredients you have on hand to make a quick yet healthy meal.

A key part of healthy eating is finding the foods you enjoy and that work for your body! You’re going to have a deep understanding of the different nutrients to fill your plate at each meal, and then you have complete flexibility to fill your plate with the foods and flavors you enjoy most! 

We focus on getting these nutrients from whole food sources, so whether you and your family eat animal proteins, plant-based or somewhere in between, this checkbox system works for all lifestyles and taste preferences. 

I’ll give you a few ideas of my favorites to get you started, but then you’ll have the skill to come up with meals you enjoy!

Yes! The Foundational Five system makes it easier for people with different tastes and food preferences to eat together. 

 

For example, my husband Jesse enjoys chicken every now and then, and I enjoy more plant-based foods. The system I teach shows you how both of us can enjoy what we want, but don’t have to make two totally separate meals!

No, the Foundational Five Mini-Course teaches you a system to use to make your eating habits simplified, easy, and convenient for you to use in daily life. It’s not another plan, trend, diet or program where you have to eat a certain recipe or food to nourish your body. 

Instead, you'll gain the skills you need to build a balance meal without relying on someone telling you a specific recipe to eat. This confidence, knowledge, and skillset is what will help you make long-lasting healthy eating habits. 

Great question! The Foundational Five is a great system everyone can use, even if you have a health condition that may require you to take a closer look into portions and the Foundational Five Elements on your plate. 

That’s why the Nutrition Stripped team of Registered Dietitians can help you through additional 1-1 wellness coaching. 

As a student of this mini-course, we'll include an option to book a free call to see if you would need additional 1-1 coaching and personalized recommendations based on your health condition.

The course is a completely self-paced online course. You decide when you start and when you finish. It w

You’ll have lifetime access to this course!

Still have questions? No problem!

Send me a direct message on Instagram with your question and I'm happy to answer it for you.

If you're also on the fence and not sure if this is right for you, your lifestyle and goals, I’ll help you know if this is right for you. If for some reason it's not, I will point you to resources or other professionals that would be a better fit. 

This mini-course does not advise or give specific portions for each element — that's where 1-1 nutrition coaching and The Method program will support you!

What you will learn, is how to create meals with ease that are full of balanced macronutrients to support your long-term health. You'll be able to identify what are proteins, fats, non-starchy carbohydrates, starchy and sugary carbohydrates, and the flavor factor.

Get the Mini-Course and Learn a Simple Way to Nourish Yourself

Get The Course Now For $49

Still Thinking?

Wondering if this is right for you? Still have questions? No problem!

Send me a direct message on Instagram with your question and I'm happy to answer it for you.

If you're also on the fence and not sure if this is right for you, your lifestyle and goals, I’ll help you know if this is right for you. 

Send Me a Message!

Meet McKel Kooienga MS, RDN, LDN

McKel is a leading voice in nutrition and mindful health, awarded "Top 20 Role Models" named by Arianna Huffington. Her work has been featured in Oprah.com, The Good Life by Dr. Oz, Real Simple, Shape, SELF, Women's Health, Food Network, Today's Dietitian, Healthline, Well + Good, and more major outlets.

As an Author and Dietitian who has coached thousands of clients and supported millions through nutritionstripped.com, her mission is to make it simple to apply the science of nutrition and practice the art of mindful living to achieve your best health.
 
Combining her decade of real life coaching experience with her Masters of Science degree and areas of continued education in clinical nutrition, behavior change, and mindful eating — in her work, she helps people create long-term healthy eating habits using mindful eating and living practices. 

Why The Foundational Five Framework Works For Everyday Life

“The Foundational Five was especially helpful as I don't typically overeat when I have something nutritious in front of me. Knowing that food can still be enjoyable and healthy was really great and not having a plan to stick to but rather being encouraged to find what works for me was amazing. I am now setup with tools that I feel I can use throughout this journey and for that I am so grateful.”

 — Kayla

 

“It’s really possible to lead a life where I don’t stress about food choices for every meal and really make it a lifestyle change! I’ve tried some of those fads and diets and they are just unrealistic long term and I end up feeling worse afterward because I’m unable to stay “on track.”

— Katie 


“I’m working on changing my mindset around cooking (I’ve never felt that good at it and cooking intimidated me out of fear of not doing it “perfectly”). Using the Foundational Five has really helped me. If I can manage to get all 5 (or even 4 out of 5) components into my meals, I consider that a win!” 

— Kelsey

 

“I’ve been focusing on the Foundational Five for every meal along with being more mindful when I eat. It has helped a lot! I love it! It really helps me not see food as a stress, but rather a form of energy and pleasure for my body. I’ve really been struggling with my relationship with food, I love food and am passionate about nutrition...I have just been super anxious and stressed by what to eat/not eat and the information I don’t have. I feel much happier and at ease by feeling in more control!” 

— Payton 

 

“This week I *honestly* tried out batch cooking and focusing on constructing meals that are grounded in the Foundational Five. I've always done well with meal planning and cooking at home. However, I was nervous that batch cooking and having a guide for meal structure was going to make our meal time boring. I was also concerned that my partner would be upset with a sudden change in the meals that I was preparing and create a sort of road block for me. We both consider ourselves "foodies". Last week when I sat down to make my meal plan, I said to myself "you have to honestly try" and see what happens. On Saturday, I made some meal components to be ready. By Tuesday, I realized my time in the kitchen was halved. Wednesday, I asked my partner what they thought of the meals so far this week to see if anything was different. They responded with no real change. They said "you're cooking meals and they taste good, what's different?" I responded with "Well, sometimes I'm just heating and assembling not really *cooking*." They followed up with "but we never had the exact same meal twice..." I can say, I was a bit surprised. From this experience, I realized that I don't need to start every meal from scratch to have a delicious meal. Something I always thought before. AND if you make a nutritious delicious meal, it is still a delicious meal and your audience will like it. I'm beginning a new week of meal planning. Here's to curiosity, honesty and  a new practice.”

 — Olivia O.

 

The Foundational Five has been such a game-changer. All I need to do is look at the plate I’m building and make sure I have those five things and I’m good to go. I think the best part for me is both knowing I’m eating healthy while also having a great guideline for practicing balance. Before, pizza night would look like a slice or two of pizza and that’s it. Now I understand that I can still have pizza night, but I’ll feel so much better if I also have a big salad with it. It’s more of a “this and also this” rather than “this instead of this” mindset and I’ve noticed a shift in how much easier it is for me to make healthy choices.”

 — Jocelyn 

 

“The Foundational Five has become non-negotiable for me. When I was first starting to incorporate it into my life, I was learning and there were some meals that weren’t Foundational Five. I could tell a difference in my stress levels, energy levels, mood, and what I ate/craved on the days I didn’t get the Foundational Five vs. the days I did. I truly feel so much better when I eat that way and it doesn’t require much more effort than I was already putting into my meals.” 

— Jane 



“I really love the approach of being educated, knowing what to put on my plate and what to look for when building a meal has had a really positive impact on me...I think it’s more freeing knowing that I have so many choices of what to eat now. Portions are a little different and I’m definitely eating more regularly so I think I have a lot more energy. This weekend I had pizza and like knew that it was ok and for the first time in a while I didn’t feel guilty, and I had a side salad with it, drank extra water and the next morning I went back to my normal routine. I have food freedom now, I eat a ton of different foods and never feel restricted.” 

— Abagail

Get the Mini-Course and Learn a Simple Way to Nourish Yourself

Get The Course Now For $49
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