The 10-Minute Formula
Five parts, ten minutes, zero recipes: a fill-in-the-blanks way to build a healthy plate on your most tired day.
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What’s inside the guide?
- Why healthy eating falls apart at six o'clock: decision fatigue, explained gently
- The formula: protein + vegetable + smart carb + healthy fat + flavor
- Options and portions for each part, with protein grams for everyday foods
- Breakfast, lunch and dinner filled in, about ten minutes each
- Freezer staples for the nights nothing fresh is left
A look inside
One filled-in plate from page four, lunch, built from the five parts:
“Grilled chicken, 4 oz (protein) + brown rice, 1/2 cup (carb) + broccoli, 1 to 2 cups (vegetable) + olive oil, 1 tbsp (fat) + herbs (flavor). Balanced and filling.”
Why does it matter?
Simple home meals add up. In a national survey of 9,569 US adults, homes that cooked dinner six or seven nights a week ate less sugar (119 versus 135 grams a day) and fewer calories than homes that cooked once a week or less. It's a link, not proof, and the formula is built to make that cooking easy on a tired night.
Source: Wolfson JA and Bleich SN, Public Health Nutrition, 2015
Who is it for?
Women tired of saving recipes they never make, who want a rhythm they can repeat. If dinner at six o'clock usually means whatever is easiest, this gives the tired version of you a plate she can build without thinking.
From Kim Fisher, strength trainer since 1982 and bestselling author of Morning Mantras That Will Change Your Life.
“Thank you Kim for sending me to your free resources!! I’ve taken advantage of many of the free guides. Enormous value.”
Frequently asked questions
Is the 10-Minute Formula really free?
Yes, it's free. There's nothing to buy and no card to enter... only your email address.
What happens after I sign up?
Your guide opens right here on the page, ready to read, save or print. Your address joins my email list, and you can unsubscribe any time. You'll also see an invitation to a free call with me, if you'd like one.
Who is the 10-Minute Formula for?
Women who want to eat well without planning every meal, especially on long days. If you can open a fridge and a freezer, you can use it.
Do I need to count calories or macros?
No. You choose one of each of five parts, and the guide gives a portion and the protein grams for everyday foods, so you can eyeball the plate and eat. Short of your protein? Pair two, like a scoop of yogurt beside your eggs.