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T H I S F R E E 1 2 P A G E G U I D E W I L L H E L P Y O U F O C U S O N W H A T T O A D D I N T O E X P E R I E N C E I N C R E A S E D E N E R G Y L E V E L S , R E D U C E D I N F L A M M A T I O N , W E I G H T L O S S W H I L E R E T A I N I N G M U S C L E M A S S , A N D O T H E R H E A L T H W I N S !
The 100-50
Method
Transform your nutrition with
this quick guide to start feeling
and seeing results within weeks
@HEY.AIMEE.MEIER

Table of Contents
3
Introductions
Hi there, I’m Aimee!
5
Why The 100-50 Method
The breakdown & benefits
8
The 100-50 Method Plate
The macronutrients & what your plate will look like
11
Getting Started
Everything you need to start your healthy shift to the method
14
More Ways I Can Help
Resources & support for you with The 100-50 Method
03

Hi there, I’m Aimee!
After having our five daughters, I struggled with
post-partum weight. My last birth was a twin
birth & when they turned two I found myself still
tired, still with zero energy, still having insane
cravings and addicted to sugar, and still carrying
around an extra 70 pounds. Calorie restriction
was simply not working for me and my sugar
addiction made it even hard to stick to or see any
results.
When I started focusing on what to ADD IN to my
meals instead of what to remove - everything
changed. My cravings went way down, my sleep
improved, my energy went up, my PCOS
symptoms went away, my depression improved
and I finally released the extra 70 pounds.
This guide has the tools that brought me the
results I have today. Glad you are here! Cheering
Aimee Meier
you on!

Why The 100-50 Method
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.

Why The 100-50 Method
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

0 G R A M S O F F A T M I N I M U M
H E A L T H Y F A T S A R E I N S T R U M E N T A L I N S T I M U L A T I N G F A T - B U R N I N G M E C H A N I S M S I N T H E B O D Y , A S O P P O S E D T O T H E F A T - S T O R A G E P R O C E S S E S O F T E N T R I G G E R E D B Y H I G H - S U G A R A N D P R O - I N F L A M M A T O R Y F A T C O N S U M P T I O N . F A T S A L S O E N H A N C E T H E C O N S I S T E N C Y O F M E A L S W H I C H H E L P W I T H S A T I A T I O N .
The 100-50 Method
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.

0 G R A M S O F F A T M I N I M U M
H E A L T H Y F A T S A R E I N S T R U M E N T A L I N S T I M U L A T I N G F A T - B U R N I N G M E C H A N I S M S I N T H E B O D Y , A S O P P O S E D T O T H E F A T - S T O R A G E P R O C E S S E S O F T E N T R I G G E R E D B Y H I G H - S U G A R A N D P R O - I N F L A M M A T O R Y F A T C O N S U M P T I O N . F A T S A L S O E N H A N C E T H E C O N S I S T E N C Y O F M E A L S W H I C H H E L P W I T H S A T I A T I O N .
The 100-50 Method
BENEFITS
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.

0 G R A M S O F F A T M I N I M U M
H E A L T H Y F A T S A R E I N S T R U M E N T A L I N S T I M U L A T I N G F A T - B U R N I N G M E C H A N I S M S I N T H E B O D Y , A S O P P O S E D T O T H E F A T - S T O R A G E P R O C E S S E S O F T E N T R I G G E R E D B Y H I G H - S U G A R A N D P R O - I N F L A M M A T O R Y F A T C O N S U M P T I O N . F A T S A L S O E N H A N C E T H E C O N S I S T E N C Y O F M E A L S W H I C H H E L P W I T H S A T I A T I O N .
The 100-50 Method
BENEFITS
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.

0 G R A M S O F F A T M I N I M U M
H E A L T H Y F A T S A R E I N S T R U M E N T A L I N S T I M U L A T I N G F A T - B U R N I N G M E C H A N I S M S I N T H E B O D Y , A S O P P O S E D T O T H E F A T - S T O R A G E P R O C E S S E S O F T E N T R I G G E R E D B Y H I G H - S U G A R A N D P R O - I N F L A M M A T O R Y F A T C O N S U M P T I O N . F A T S A L S O E N H A N C E T H E C O N S I S T E N C Y O F M E A L S W H I C H H E L P W I T H S A T I A T I O N .
Introducing
The 100-50 Method
The Breakdown
100 Grams of Protein Minimum
The primary objective is to consume a minimum of 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 Fat Minimum
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 proinflammatory
fat consumption. Fats also enhance the
consistency of meals which help with satiation.

The 100-50 Method Plate
Focus on 100 g of Protein & 50 g of Healthy Fats
instead of restricting calories or foods
PROTEIN &
HEALTHY FATS
30%
NON-STARCHY
VEGGIES
50%
LOW-GLYCEMIC
CARBS
20%
Tips for The 100-50 Method Plate
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 lowglycemic
carbohydrates.
Sources: Quinoa, Sweet potatoes, Steel-cut oats

Proteins
Function
Building and repairing tissues
Enzyme and hormone production
Immune function
Types
Complete proteins: Contain all essential amino acids.
Examples: Meat, fish, poultry, eggs, dairy, soy
Incomplete proteins: Lacking one or more essential amino
acids. Examples: Most plant-based proteins (except soy)
Sources
MEAT FISH POULTRY EGGS DAIRY
Recommended Daily Intake
At least 100 grams

Fats
Function
Energy storage
Hormone production
Nutrient absorption (fat-soluble vitamins A, D, E, K)
Types
Saturated fats: Solid at room temperature
Unsaturated fats: Monounsaturated fats and
Polyunsaturated fats (including omega-3 and omega-6)
Trans fats: Artificially created through hydrogenation
Sources
OILS NUTS SEEDS AVOCADO FATTY FISH
Recommended Daily Intake
At least 50 grams

PROTEIN AT A GLANCE
MEAT, POULTY, & SEAFOOD
VEGGIES
(1 CUP)
4 OZ CHICKEN BREAST: 25 G
4 OZ TURKEY BREAST: 27 G
4 OZ BEEF (LEAN CUTS): 30 G
4 OZ PORK LOIN: 27 G
4 OZ SALMON: 23 G
4 OZ TUNA: 25 G
4 OZ SHRIMP: 24 G
4 OZ JERKY 32 G
SPINACH: 5 G
BROCCOLI: 3 G
BRUSSELS SPROUTS: 3 G
PEAS: 9 G
EDAMAME: 17 G
ASPARAGUS: 3 G
NUTS & SEEDS & VEGAN
DAIRY
1 OZ ALMONDS: 6 G
1 OZ WALNUTS: 4 G
1 OZ PISTACHIOS: 6 G
1 OZ CASHEWS: 5 G
1 OZ PEANUTS: 7 G
1 OZ PECANS: 3 G
1/2 CUP BLACK BEANS: 8 G
1 CUP TEMPEH: 31 G
1 CUP TOFU: 20 G
3 WHOLE EGGS: 18 G
3/4 CUP GREEK YOGURT: 18 G
3/4 CUP COTTAGE CHEESE: 21 G
CLEAN WHEY (OR PLANT-BASED) PROTEIN POWDER
HEALTHY FATS AT A GLANCE
AVOCADO (1 MEDIUM AVOCADO): 21 G
WALNUTS: 4 G
CHIA SEEDS: 9 G
ALMOND BUTTER: 18 G
OLIVE OIL (1 TABLESPOON): 14 G
SALMON: 11 G

Method FAQ
Q: Should I be restricting my calorie intake?
A: The reason this method doesn’t count calories is
because not all calories are created equal and so
often clients come in actually undereating when they
“eat healthy”. The method instead focuses on protein
& healthy fats to shift the mindset from calorie
restriction. This program is about adding in the food
your body needs to feel it’s best. Increasing protein
intake is more beneficial than strict calorie restriction.
Protein helps maintain muscle mass, which naturally
declines with age, supporting a healthier metabolism
and strength. It also aids in regulating hormonal
changes associated with perimenopause, promotes
satiety to prevent overeating, and supports bone
health, reducing the risk of osteoporosis. It’s a mindset
shift to embrace counting protein & healthy fats
instead of calories on The 100-50 Method!

Method FAQ
Q:What about carbs?
A: Here is how to work in carbs into the 100-50
Method.
1. BEFORE: Choose a starch or fruit closest to its
original form (e.g. steel-cut oats vs quick oatswhich
have more fiber!)
2. WITH: Pair your carbs with a fat or protein to
stabilize your blood sugar.
3. AFTER: When you start your meal with leafy green,
followed by a protein, fat and THEN the carb of
choice. This will help decrease a glucose spike.

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 & The 90 Day Playbook
One of the initial steps I suggest is meal journaling the day before
so you know the exact amounts of protein & fat you’ll be eating
the next day. Select meals/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. The more decisions you face regarding what to eat, the
greater the likelihood of making choices that don't align with your
goals. For the meal planner and recipe workbook, click here. For
The 90 Day Playbook, click here.

Here is how I can help!
OUR 100-50 METHOD COMMUNITY:
Join hundreds of women just like you
jumping into The 100-50 Method in our
Facebook Community. Join HERE
SUPPLEMENT RECOMENDATIONS:
Need an easy button? Let’s make hitting
that 100 grams of protein easy and free
from cooking all the meals. The clean, grassfed
whey protein helps give you half the the
daily protein needed and extra supplements
to help boost metabolism and burn fat.
Order HERE
HEAL YOUR HORMONES WORK BOOK:
If you currently can’t seem to lose the
midlife midsection, have struggled with
PCOS or the slew of other things that might
be showing Hormone Imbalance - this guide
can help! All my favorite hormone hacking
foods are waiting for you inside this 80-
page downloadable PDF guide. Click HERE.
MEAL PLANNER & RECIPE WORK BOOK:
Ready to put the 100-50 Method into
action? This workbook has 4 weeks of meal
planning, including grocery lists, meal prep,
and gorgeous recipes (with all the
nutritional breakdown). Also additional
support including portioning rules, high
protein snack ideas, guide to eating out, and
more resources - all waiting for you inside
this 62-page downloadable PDF guide.
Grab it 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.