Welcome back,

Nourish 🌿

Food that reduces inflammation, supports a healthy weight, and helps your body heal and grow stronger.

Daily Progress — Great job! You're building healthy habits for your recovery.72%
Colorful vegetable salad in a bowl

Build Your Recovery Plate™

A simple guide for every meal. Tap a section to explore foods, benefits, and recipes.

Balanced plate of vegetables
1/2 Vegetables & Colorful Plants
Fill half your plate with leafy greens and bright vegetables.
1/4 Protein
Quality sources like fish, chicken, eggs, beans and tofu.
1/4 High-Fiber Carbohydrates
Whole grains, sweet potato, quinoa and legumes.
Healthy Fats
Avocado, olive oil, nuts and seeds.
Flavor It
Herbs, spices, citrus, garlic, ginger, turmeric and more.

💡 Tip: Build your plate with foods you enjoy. Small choices, big impact.

Eat for Your Recovery

Choose what matters most to you right now.

Eat for Lower Inflammation
Anti-inflammatory foods that help calm your body.
Eat for a Healthier Weight
Satisfying meals that support your metabolism and a healthy weight.
Eat for Muscle & Strength
Protein and nutrients to help build and maintain lean muscle.
Eat for Healing & Recovery
Nutrients that support tissue repair, immunity and overall recovery.
Eat for Bone Health
Calcium, vitamin D and other nutrients for strong bones.

Tools & Resources to Make Nourishing Simple

Make It Easy

Low-prep meals, high-pain day ideas, batch cooking, and healthy convenience options.

Recipes & Meal Ideas

Delicious recipes designed for back pain recovery. Search by meal, time, or ingredients.

Grocery Helper

Build your grocery list from recipes or your Recovery Plate selections.

What Do I Have?

Use the foods you already have and get meal ideas in minutes.

Favorites

Save your favorite recipes, meals, and go-to foods.

Learn More About Nutrition

Inflammation & Food

Learn how food affects inflammation and pain.

🕒 5 min read

Protein

Why it matters for healing and strength.

🕒 4 min read

Healthy Fats

Good fats that support your body and brain.

🕒 4 min read
Bowl of chicken, rice and beans
Photo by joe boshra on Unsplash

Fiber & Carbohydrates

Choosing carbs that fuel and nourish.

🕒 4 min read
Glass of water
Photo by KOBU Agency on Unsplash

Hydration

How water supports recovery and reduces pain.

🕒 3 min read

Nourish your body. Support your recovery. Live your best life.

Small steps, consistent choices, lasting results.

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