9-in-3 Fruits and Veggies


Eating more veggies and fruits is one of the best things we can do for our health, whether it’s to optimize hormone balance, optimize fertility, enhance detoxification or to address health issues like autoimmune disease and pelvic pain. And of course- to prevent disease and illness in the first place!

But even for those of us who love veggies, the difference between getting those servings in or not is often a matter of time and planning. ⏱📝 I love one of the plans Dr. Terry Wahls outlines in her book, “The Autoimmune Protocol,” which includes a daily formula of:

3 C GREENS
3 C COLORS
3 C SULFUR 🥒🥝🥗🍅🍇🍆🥦🥦🥦

It’s is a great way to look at getting in a variety of colors and micronutrients. My favorite tool for ensuring these servings on days I don’t have a lot of meal prep time is utilizing 9 in 3. That means that in 3 mason jars (that can easily be transported on the busiest of days), I fit 9 cups of GREEN, COLOR AND SULFUR.

Here’s an example of what it can look like:

Jar 1 &2: SMOOTHIE
Smoothie Example: Frozen Spinach (1 CUP GREEN), Bok Choy (1 C SULFUR), Swiss Chard (1 C GREEN), Beets (1/2 C COLOR:RED), Frozen Blueberries (1 C COLOR: BLUE/PURPLE), Frozen Cherries (1/4 C COLOR: RED), Pomegranate Seeds (1/4 C COLOR: RED), 2 Brazil Nuts, 1-2 Scoop Collagen Powder, 1 c Nut Milk, 1c. Water

GREEN: 2
COLOR: 2
SULFUR: 1

JAR 3: SALAD (OR SOUP)
Arugula (1 C SULFUR) , Kale (1 C GREEN), Tomato (1/2 C COLOR: RED), Shredded Carrots (1/2 C COLOR: ORANGE), Broccoli Sprouts (1/4 C SULFUR), Roasted Brussels Sprouts (3/4 C SULFUR), 2T Olive Oil, ACV and Himalayan Salt, 2-4 oz Protein (wild salmon, sardines, oysters, pastured eggs are my most frequently used)

GREEN: 1
COLOR: 1
SULFUR: 2

Make sure to switch up the types of fruits and veggies regularly (This week I’m loving a stalk of celery in smoothie). Make your jars ahead and know that by lunch, you’ve already filled up on a ton of nutrients and anti-inflammatory foods!

(Link to book: The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles https://www.amazon.com/dp/1583335544/ref=cm_sw_r_cp_tai_2KHWBbJDC2026)

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