Freebies are foods you love, and with Eating Free, they’re a part of every program.

Once we get to know you with tools like the FreeQ scoring quiz, we allocate the different food groups you’ll eat every day, and the best part is, there are freebies in every food group. You can spend your freebies however you want. If you have 6 freebies of grains, you can eat pasta, bread, cous cous—your call. If you have 3 freebies of fats, you can choose guacamole, nuts or some chocolate. We’ll give you your freebies, you decide how to enjoy them.

Freebies are a big part of the Eating Free because we believe your favorite foods should be enjoyed and savored—not demonized and avoided.

  • Carbohydrates


    This group includes grains, starches, fruits, vegetables, milks and sugars. When it comes to carbs, we say “eat the rainbow” meaning, mix it up with as many colors and kinds of fruits, grains and veggies as you can find. Eating carbs is necessary for normal brain function and to provide fuel for exercise and various daily activities. Fiber carbohydrates help control cravings and hunger throughout the day.

  • Proteins


    This group includes all meats and vegetable meats, like tofu, seitan and legumes. Here, we’ll educate you about lean and very lean meats so you can always make the best choice to maximize your weight loss. Protein protects your muscles from breaking down as you lose weight, helps keep your metabolism going and helps control hunger when eating less calories to lose weight

  • Fats


    Contrary to popular opinion, you are allowed to eat fats on a diet. Just use your freebies to enjoy guacamole, olive oil, nut butters and other heart-healthy fats. Heart healthy fats can help reduce the risk of cardiovascular disease and also they are anti-inflammatory. Omega-3 and other polyunsaturated fats are part of a healthy meal plan.