Free Downloads | Montgomery FitLife

These downloads are designed to support your health journey with clear, practical guidance. From increasing vitamin D intake to getting enough protein on a vegetarian or vegan diet, to navigating an elimination diet — everything here is created to make healthy choices simpler.

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FOOD AS VITAMINS

Omega 3 Foods

Your body doesn't produce omega-3s on its own so you must get them through food or vitamins to be healthy.

Vegan Proteins

Protein is an essential macronutrient that helps with muscle building which protects bones. Vegans and vegetarians may struggle with protein intake. Here are some foods to help!

Vitamin B Foods

Vitamin B plays a key role in hormone balance. It also aids in mood, metabolism, energy, brain health, and heart health. There are several B vitamins so I've laid out all the types, needed amounts, and foods that contain them.

Eat for your Cycle

Learn more about your cycle. The best foods to eat and which foods will fuel you during each specific phase.

Vitamin D Foods

Vitamin D supports bone growth, can help relieve anxiety, can help alleviate menopause systems, and helps balance hormone levels.

Vitamin K Foods

Vitamin K2 is a common nutrient deficiency. It is essential for controlling inflammation. It is responsible for building and maintaining strong bones. it also helps prevent blood clots and heart disease.

Vitamin C Foods

Vitamin C is an immune-boosting vitamin, but it also helps promote healthy muscles and skin. It is also important for brain function.

HEALING

Elimination Diet

Inflammation is the leading cause of almost every disease. When our body comes in contact with something it sees as a threat, it will release antibodies that trigger a reaction. Try this elimination diet today to pinpoint issues and put a stop to inflammation.

Gut Healing Diet

Your gut is like your second brain. When it's not functioning properly, it can disrupt so many other processes within your body. This one-pager will provide you with gut loving foods to finally heal your gut for good!

Anti Inflammatory Lifestyle

Chronic inflammation is known to be the cause of almost every disease. Changing your diet to remove inflammatory foods will make lasting changes that will expand your life and make you feel better than you ever have.

GUIDES

Healthy Swaps

Want to make some healthy swaps in your diet, but not sure where to start? Check out this printable to help make swapping out for healthy options easier.

My Go-To Grocery Staples

Here is my go-to grocery staples list. These are items I always have on hand in my kitchen.

Ultimate Meal Prep Guide

Meal prep doesn't have to be a daunting task. Use this guide to help plan your week to make meal prepping a breeze.

Grocery Swaps

We took the most common grocery categories and provided better-for-you options, along with what to look for to make the right choices.