CALORIE

DENSITY
EXPLAINED
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 WHAT IS CALORIE DENSITY?
Calorie density defines how CONCENTRATED food is which is very important to know
if you are trying to lose weight. It is usually measured as calories per pound. But you
could also think of it as calories per mouthful or even calories per meal. The relative
difference between the various foods is more important than the unit of measure.
The point of understanding calorie density is to help you feel full and satiated
without consuming too many calories.

One example of a food we aim to

eliminate from our diet is oil, not just
because of the ill effects it has on our
health, but also because of how calorie
dense it is. One tablespoon of oil has

VS
more calories than eating over a pound LEAFY GREEN SALAD
of leafy greens. Using oil as an example, OIL
you can visualize the difference in
1 TABLESPOON OVER 1 POUND
volume between these two categories of = =
120 USELESS CALORIES 120 HEALTHY CALORIES
food. On the following pages, we will
break down the chart, category by
category, so you can use this information
to reduce or eliminate overly rich foods
and achieve the weight loss you seek.

CALORIE DENSITY
40x

28x
18-25x
15x
10x
3x 4-6x
1x

Non-Starchy Whole Fruit Whole Starches Animal Dried Carbs Junk Food Nuts +Seeds Oil
Veggies Products + Dried Fruit

WELL YOUR WORLD

THE PLEASURE TRAP & NEUROADAPTATION
THE PLEASURE TRAP
Before we dive into calorie density, we need to address the Pleasure Trap. The
Pleasure Trap describes how humans are designed to seek pleasure, avoid pain,
and conserve energy. It explains how we have our roots in a stone-age environment
and although our environment is vastly different today, we still have that same old
programming. One aspect of our old programming is to seek the richest food in our
environment in order to stay alive, because food was scarce and hard to come by,
unlike today. Consuming as much calorie-rich food as possible was the smartest
decision our ancestors could make to
ensure their survival. In the developed world
food is no longer scarce, but we still have all
the same hardware and programming as
before. What’s worse, our modern food
supply is nothing like it was when food was
scarce. Instead of eating whole natural
foods, the most commonly consumed foods
are full of sugar, fat, salt, and other
chemicals, making them very hard to turn
down. This combination of abundant rich
food and ancient programming is wreaking
havoc on our health and well being.
NEUROADAPTATION
Neuroadaption is a fancy way of saying, <Your body will get used to it.= We
neuroadapt to things all the time: the brightness of a room, the temperature, or the
smell of someone’s perfume. We can also neuroadapt our taste buds to a new way
of eating: whole food plant-based, without added salt, oil, or sugar. While it may
only take a few seconds for your eyes to adjust to a dark room, adapting your taste
buds by eating healthy food will take more time, perhaps a few days or a few
weeks, but you will get there!

So many people refuse to eat like us

assuming it will be bland, boring, or
restrictive, unaware that our taste buds
can and will adjust. And once they do,
eating a low calorie density diet is simple,
easy, and highly satisfying. Most of us feel
so well we never want to go back!

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 CALORIE DENSITY EXPLAINED
Let’s start by breaking down the calorie density of all the categories of food from our main
calorie density chart. Keep in mind, we will be comparing the relative calorie density of
each category as it relates to non-starchy veggies, the least calorie dense food. This will
allow us not to fixate on the numbers, but rather the differences between the food groups.

NON-STARCHY VEGGIES
The foods with the lowest calorie density,
around 100 calories per pound, are also the
most packed with nutrients. This includes leafy
greens, broccoli, peppers, garlic, onions, herbs,
and much more. This group is responsible for
adding lots of flavor and variety to our dishes,
but they are not rich enough to keep us full and
satisfied for long.

WHOLE FRUIT
Whole fruit in their natural, fresh form such as
apples, berries, bananas, oranges, and pears
are 3 times as calorie dense as non-starchy
veggies (this is where the 3x comes in on the
graph). And yes your taste buds will notice the
difference! This is why fresh fruit makes an
excellent snack enjoyed throughout the day.

WHOLE STARCHES
Whole, cooked, <wet= starches have always
accounted for the bulk of our calorie intake as
humans. This includes potatoes both sweet and
white, whole grains like rice, oatmeal, and
quinoa, and legumes like lentils, beans, and split
peas. These are the foods that keep us full and
satisfied after every meal. Although they are 4-6x
more calorie dense than non-starchy veggies,
they are still much less rich than the junk foods
and animal products most people eat.

THE BULK OF YOUR CALORIES ON A WHOLE FOODS DIET

SHOULD COME FROM THESE THREE CATEGORIES!
 CALORIE DENSITY EXPLAINED
ANIMAL PRODUCTS
Animal products, including meats, fish, fowl, dairy,
and eggs, are at least 10 times as calorie dense as
non-starchy veggies. Although our ancestors
consumed some animal products, they were still very
hard to come by and did not account for the bulk of
our calories (the starches did). Today, animal
products are too readily available, making it very
hard to eat only a small amount. Plus, animal
products are full of antibiotics, chemicals, hormones,
and other poisons. They cause hypertension, heart
disease, cancer, diabetes, etc. Avoid them entirely.

DRIED CARBS & DRIED FRUIT

This category includes breads, crackers, wraps,
tortillas, and dried fruit such as dates or raisins. These
are 15 times as calorie dense as non-starchy
vegetables. As long as they are used sparingly (a
wrap with tons of veggies and starch inside), items
from this category can be included in a healthy
plant-based diet when eaten as whole and as
unrefined as possible. Given their calorie density, it’s
easy to see how overeating these items can be a
problem for weight loss.

A SMALL AMOUNT OF DRIED CARBS AND DRIED FRUIT CAN BE

A SMART ADDITION TO A HEALTHY DIET.

JUNK FOOD
Junk food is 18-25 times as calorie dense as non-
starchy veggies, and we all know what this
category includes: chips, cookies, cakes, candy.
The richness of these foods puts them squarely in
the Pleasure Trap category, which makes them
tough to give up. Eliminate them for long
enough and the cravings will go away, plus your
health will improve!

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 CALORIE DENSITY EXPLAINED
40x
NUTS & SEEDS
Nuts, seeds, and nut/seed butters can be a confusing category 28x
because although they are generally healthy to consume when
SOS-free (no added salt, oil, or sugar), they are still very calorie
dense at 28x the calorie density of non-starchy veggies. It only
takes a few nuts to equal an entire green salad worth of calories.
This is why we enjoy them as condiments to add flavor to our
dishes, but always in small amounts. Some choose to eliminate this
category from their diet completely, others only during weight loss.
It is up to you to find the right balance for your weight loss goals.
Oil
OIL Nuts +Seeds
Oil is the worst offender when it comes to your health. Not only does it clog your arteries and
lead to insulin resistance, it is 40x as calorie dense as non-starchy veggies. Because of this, a
small amount of oil can add a lot of invisible calories to an otherwise healthy meal (think of
an oil-based salad dressing). We advise you cut this category out of your diet completely,
as it is also a very addicting food because it is so rich. We care so strongly about this that all
of our recipes and food products are completely oil-free.

NUTS AND SEEDS CAN BE USED SPARINGLY AS PART OF A

HEALTHY DIET TO ADD FLAVOR TO YOUR DISHES!
Now that you have more background on all of the food categories, you can see why we
recommend the bulk of your calories come from the first three groups: Non-Starchy
Veggies, Whole Fruit, and Whole Starches, adding just a bit of the richer Dried Carbs/Fruit
and Nuts & Seeds as condiments to add flavor and richness to your meals.
40x
& A LITTLE
OF THESE
28x
EAT
THESE!

18-25x
15x
10x
3x 4-6x
1x

Non-Starchy Whole Fruit Whole Starches Animal Dried Carbs Junk Food Nuts +Seeds Oil
Veggies Products + Dried Fruit

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 OTHER FOODS TO AVOID
We preach a diet based on whole foods, entirely free of animal products. We also eliminate
added salt, oil, and sugar. Why? Because it has been found that this diet is the most health-
promoting diet on the planet and can get you healthy, keep you healthy, and help you to
lose weight.

Where does processed sugar or salt fit into all of

this? Sugar generally isn't as bad as oil in terms of
detrimental health effects, but it is still very calorie
dense around18 times as calorie dense as non-
starchy veggies. Higher calorie density = richer
flavor = harder to stop eating. Before you know it,
you've just eaten a bunch of useless calories.

Salt is tricky because it doesn't have any calories, but it can still hijack your taste buds and
cause you to overeat. Many people avoid salt because it elevates your blood pressure,
causes joint paint, etc. Virtually all whole foods have plenty of sodium and electrolytes, so
eating salt is not needed. The typical western diet includes way too much added salt.

SO WHAT SHOULD WE EAT?

If you take a look at the pyramid below, you can get a sense of what foods should make
up your daily caloric intake. Whole starches, at the bottom, should make up the bulk of
your diet every single day. Non-starchy veggies and whole fruit should also be included
without restriction. Nuts, seeds, avocado, dried fruit, and dried carbs such as bread, can be
included in limited quantities as part of a healthy diet simply to add flavor and richness.

It turns out that if you build your

plate with whole, natural foods, you Nuts Dried Carbs,
can fill up your belly without over- Seeds Dried Fruit
consuming calories! Now that
Avocado
you’re equipped with this
knowledge, it is easy to see how
calorie counting is not necessary. Non-Starchy Whole
Using what you know about calorie
Veggies Fruit
density, healthy food groups, and
this chart as a visual, you can build
your day of eating without having to
count, measure, weigh, or worry. Whole
Starches
*This pyramid and the calorie
density chart are in print format on
page 15.

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 WELL YOUR WORLD

ALWAYS SOS-FREE!
HEALTHY VEGAN PRODUCTS

100% plant-based

no added salt

no added oil

no added sugar

gluten free

nut free
 THE KEY TO STAYING ON TRACK
Since it is virtually impossible to eat out while maintaining a healthy diet, almost all of your food must
be prepared at home. For that reason, the key to success is making this as simple to stick to as
possible. That is what Well Your World is all about: remove the complexity, make it really easy, and
you too can reclaim your health! Here are some helpful tips:

1 DITCH NUTRIENT CHASING AND OTHER PERFECTIONIST BEHAVIORS

To eat healthy, you need to focus on eliminating the offending foods
from your diet. Once you’ve done that, you’re on your way to great
health. There is no need to track macros or worry about how much of
a specific nutrient you can extract from the food. Eating a whole
variety of foods every week is enough to get healthy and stay healthy
without having to worry about minor details.

2 SAVE FANCY MEALS FOR FANCY OCCASIONS

The key to success on this diet is to eat simply. When we cook from
scratch, we need to save time by eliminating as many superfluous steps
as possible. That is why we are always encouraging you to enjoy one-
pot meals, deconstructed recipes, and simple meals like nourish bowls.

3 BEAT RECIPE AMNESIA BY HAVING STAPLE MEALS

Eating the same few simple meals on repeat will save your brain from
decision fatigue when mealtime comes. Watch our YouTube channel
for easy meal ideas, and keep your favorites posted to your refrigerator
or cabinet so you don’t even have to think. We’ve included four tasty
and easy recipes in this packet! Don’t overcomplicate this.

4 JOIN A LIKE-MINDED COMMUNITY

You might be the only one in your family that eats this way, which can
be very alienating at times. Make sure you join a like-minded
community, so you have a support network of people who eat like you.
We have a wonderful free Facebook Group you can join as well as a
paid membership to our live cooking show, Well Your Weekend, where
you can chat live with our like-minded <regulars= AND get new recipes
every single month.

5 TRY WELL YOUR WORLD PRODUCTS

We created Well Your World products to save time in the kitchen while
still adhering to a whole plant food diet free of added salt, oil, and
sugar. There are no other products like ours available! We’re selling you
time, and you’ll save loads of it by using products like our best-selling
Cheese Sauce Mix to make an entire meal in minutes!

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 FREQUENTLY ASKED QUESTIONS
CALORIE DENSITY EDITION
PLANT MILKS
Several of our recipes use soy milk as an ingredient (or any
plant milk you prefer) because it makes a dish creamy
without adding nuts and seeds, which are much more
calorie dense. Various plant milks range from 1x-3x as
calorie dense as non-starchy veggies, so they fit right in.
While this means the milks are quite low in calorie density,
we would still recommend using plant milks as an ingredient
such as in sauces, rather than as a beverage.

SOY & TOFU

Soy products are unique in that they are both starchy and
fatty. Although the calorie density of most soy products is
around the same as whole starches, more of the calories
are from fat, which could hinder your weight loss progress.
For that reason, we try to use soy products as a condiment
or flavor enhancer in our food, rather than a main
ingredient. Soy is very healthy and in our opinion should not
be avoided because it gives you so many delicious options
for adding richness and variety to your dishes. Everyone
experiences weight loss at a different rate, so you must
decide for yourself whether soy is right for you at your
current stage of the process.

AVOCADO
Avocado is roughly 8x as calorie dense as non-starchy
veggies, and its calories come from fat. If you are looking to
add richness to your diet, avocados are a much less calorie
dense option than nuts and seeds. Used as a condiment,
avocados can be enjoyed as part of a perfectly healthy
diet. Some people may choose to eliminate avocado
during weight loss, but we encourage you to find an
appropriate amount that works for you and your goals.

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 FREQUENTLY ASKED QUESTIONS
CALORIE DENSITY EDITION
LAVASH WRAPS, TORTILLAS, BREAD
Lavash wraps, tortillas, and bread would all fall into the <dried
carbs= section of our calorie density chart, making them around
15 times as calorie dense as non-starchy veggies. If using these
products, we encourage you to find whole-grain, oil-free
options. While their calorie density may seem high, there are few
fat calories in healthy bread products. Some people choose to
eliminate these products during their weight loss phase, opting
for whole wet starches instead to keep calorie intake down. We
believe that using <dried carbs= as a vessel for lower calorie
density foods, such as whole grains and legumes and non-
starchy veggies, can be a wonderful addition to a healthy diet
and help keep you feeling full and satisfied. Regularly building
entire meals of dried foods will likely hinder your weight loss.

PASTA
Whole grain or bean pasta is also under the category of <dried
carbs= and is a bit more calorie dense than wet carbs, even
when cooked. Whole grain pastas, as well as chickpea or lentil
pastas, are definitely a better option than refined/white flour
pastas because they are much less processed (more whole).
Although these starches start off dry, they absorb a lot of water,
making them very filling. Although pasta is slightly more calorie
dense than other whole starches, we love how easy it is to
prepare a wide variety of meals and don’t find it hinders our
weight loss. People who do choose to replace pasta during
weight loss can enjoy potatoes or whole grains like brown rice.

WELL YOUR WORLD PRODUCTS

Well Your World products are all sugar, salt, and oil free as well as
gluten free and nut free, making them the perfect calorie dilute
companion and time-saver on your healthy whole food diet.
These items are made entirely from simple, recognizable
ingredients. Products like the Cheese Sauce Mix can be
customized by using nuts to add richness, or made without for a
fat-free version. Best of all, they save you precious time!

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 STOVETOP WOWATOUILLE
This recipe is the least calorie dense in this guide and is packed with non-starchy veggies as well as
whole grains, making it a perfect weight loss recipe. You can whip this recipe up in less than 10
minutes with the help of frozen grains and vegetables.

INGREDIENTS METHOD
1 10-12 oz. bag frozen brown rice Add everything except the zoodles to a
1 10-12 oz. bag frozen peppers & medium dutch oven over high heat. Bring to
onions a boil while stirring occasionally, reduce the
heat, and simmer for 1-10 minutes.
1 10-12 oz. bag frozen artichoke
hearts Then add the zoodles since these are more
2 15 oz. cans diced tomatoes fragile than the other ingredients. Stir to bring
2-3 teaspoons minced garlic it all together, simmer to cook through for a
1 tablespoon Italian seasoning minute or two, and enjoy!
2 tablespoons nutritional yeast
1 teaspoon dried basil
1/2 teaspoon dried ground thyme
1 teaspoon crushed red pepper
1 teaspoon WYW Date Powder
2 10-12 oz. bags frozen "zoodles"
(zucchini noodles)

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 CHIPOTLE CORN CHOWDER
This chowder is still low in calorie density, but we have added a little bit of soy milk for a richer flavor.
Plant milks are a wonderful way to make dishes creamy without adding too many calories.

INGREDIENTS METHOD
1 small yellow onion, diced Add the onion, garlic, corn, potatoes,
2 garlic cloves, minced zucchini, and green chili to a pot or dutch
3 cups fire roasted corn oven. Sauté over medium-high heat until the
onions are tender, adding a little water or
5 medium red potatoes, chopped
veggie broth as needed to keep from
1 zucchini, diced sticking.
1 green chili, diced (anaheim/hatch,
optional) Then add the remaining ingredients to the
3-4 cups veggie broth pot and stir. Bring the pot to a boil, then
reduce the heat and simmer for about 10
1 cup soy milk
minutes or until the potatoes are tender.
2 teaspoons chipotle chili powder
Next, transfer 2 cups of the chowder to a
fresh chopped basil, to serve high-speed blender. Blend until smooth and
WYW Everything Bagel Seasoning, transfer back the pot.
to serve
Serve with fresh chopped basil and
Everything Bagel Seasoning. Enjoy!

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 EASY BBQ WRAP
This wrap uses lavash as a vessel for tasty whole starches and non-starchy veggies. WYW BBQ sauce
makes it easy to whip this up in less than 5 minutes. You can add avocado for a richer flavor or leave
it out if you prefer!

INGREDIENTS METHOD
Chickpea Filling Prepare the Chickpea Filling. In a mixing
1 15 oz. can chickpeas, drained and bowl, add the chickpeas, corn, and BBQ
rinsed sauce. Mash into a coarse texture with a
1/2 cup fire roasted corn potato masher.
1/2 cup WYW BBQ Sauce
Lay down the whole wheat lavash, add
Wrap Ingredients some chickpea filling along with as much of
whole wheat lavash the other wrap ingredients as you like, roll it
Chickpea Filling up, and cut the wrap in half.
1-2 ribs celery, sliced thin
Enjoy this no-heat recipe! This will yield at
1 red bell pepper, sliced thin least a couple wraps.
1 carrot, sliced thin
1/2 cucumber, sliced thin
1 avocado, sliced (optional)

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 TACO PASTA
As explained in the guide, we’ve added some cashews to this dish to add richness, but only as a
condiment so we don’t lose control. You can swap cashews for hemp hearts or use white beans to
keep it very low fat.

INGREDIENTS METHOD
Pasta Prepare the pasta according to the package
1 8 oz. box whole-grain pasta directions and set aside.
1 yellow onion, diced
1 bell pepper, diced To prepare the sauce, add the ingredients to a
high-speed blender and blend until smooth,
1/2 teaspoon crushed red pepper
adding an additional tablespoon or two of water
(optional)
as needed to reach your desired consistency.
2 garlic cloves, minced
1 15 oz. can black beans, drained and In a separate saucepan, sauté the onion, bell
rinsed pepper, crushed red pepper (if using) and garlic
1 15 oz. can corn, drained and rinsed over medium-high heat for about 5 minutes,
adding a little water or veggie broth as needed
Sauce to keep from sticking.
1 cup raw cashews
1 cup water, more as needed Add the beans, corn, cooked pasta, and sauce
3 garlic cloves, minced to the pan. Stir and continue to sauté for a
couple minutes just to heat the sauce. If the
2 teaspoons smoked paprika
sauce seems thick add a little veggie broth or
1/4 cup nutritional yeast
water to the pan and stir.
2 tablespoons apple cider vinegar
1 teaspoon dijon mustard To serve, sprinkle on your favorite toppings like
1 lime, juiced green onions, cilantro, cherry tomatoes, tortilla
1-2 tablespoons WYW Fiesta Blend strips, and lime wedges. Enjoy!

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STOVETOP WOWATOUILLE CHIPOTLE CORN CHOWDER
INGREDIENTS INGREDIENTS
1 10-12 oz. bag frozen brown rice 1 small yellow onion, diced
1 10-12 oz. bag frozen peppers & onions 2 garlic cloves, minced
1 10-12 oz. bag frozen artichoke hearts 3 cups fire roasted corn
2 15 oz. cans diced tomatoes 5 medium red potatoes, chopped
2-3 teaspoons minced garlic 1 zucchini, diced
1 tablespoon Italian seasoning 1 green chili (anaheim/hatch, optional)
2 tablespoons nutritional yeast 3-4 cups veggie broth
1 teaspoon dried basil 1 cup soy milk
1/2 teaspoon dried ground thyme 2 teaspoons chipotle chili powder
1 teaspoon crushed red pepper fresh chopped basil, to serve
1 teaspoon date powder WYW Everything Bagel Seasoning, to serve
2 10-12 oz. bags frozen "zoodles" (zucchini noodles) METHOD
METHOD Add the onion, garlic, corn, potatoes, zucchini, and green
Add everything except the zoodles to a medium chili to a pot or dutch oven. Sauté over medium-high heat
dutch oven over high heat. Bring to a boil while until the onions are tender, adding a little water or veggie
stirring occasionally, reduce the heat, and simmer broth as needed to keep from sticking.
for 1-10 minutes. Then add the remaining ingredients to the pot and stir.
Bring the pot to a boil, then reduce the heat and simmer
Then add the zoodles since these are more fragile
for about 10 minutes or until the potatoes are tender.
than the other ingredients. Stir to bring it all together,
Next, transfer 2 cups of the chowder to a high-speed
simmer to cook through for a minute or two, and
blender. Blend until smooth and transfer back the pot.
enjoy!

EASY BBQ WRAP INGREDIENTS

TACO PASTA
INGREDIENTS
1 15 oz. can chickpeas, drained and rinsed 1 8 oz. box pasta
1 yellow onion, diced
1/2 cup fire roasted corn
1 bell pepper, diced
1/2 cup WYW BBQ Sauce 1/2 teaspoon crushed red pepper (optional)
2 garlic cloves, minced
whole wheat lavash 1 15 oz. can black beans, drained and rinsed
1 15 oz. can corn, drained and rinsed
Chickpea Filling
Sauce
1-2 ribs celery, sliced thin 1 cup raw cashews

1 red bell pepper, sliced thin 1 cup water, more as needed

3 garlic cloves, minced
1 carrot, sliced thin 2 teaspoons smoked paprika
1/2 cucumber, sliced thin 1/4 cup nutritional yeast
2 tablespoons apple cider vinegar
1 avocado, sliced
1 teaspoon dijon mustard
1 lime, juiced
METHOD 1-2 tablespoons WYW Fiesta Blend
Prepare the Chickpea Filling. In a mixing bowl, add METHOD
the chickpeas, corn, and BBQ sauce. Mash into a Prepare the pasta according to the package directions.
To prepare the sauce, add the ingredients to a high-speed
coarse texture with a potato masher.
blender and blend until smooth.
In a separate saucepan, sauté the onion, bell pepper, crushed
Lay down the whole wheat lavash, add some red pepper, and garlic over medium-high heat for about 5
chickpea filling along with as much of the other minutes, adding a little water or veggie broth as needed to keep
from sticking. Add the beans, corn, cooked pasta, and sauce to
wrap ingredients as you like, roll it up, cut the wrap in
the pan. Stir and continue to sauté for a couple minutes just to
half, and enjoy this no-heat recipe! heat the sauce. Add any of your favorite toppings and enjoy!
 CALORIE DENSITY
40x
& A LITTLE
OF THESE
28x
EAT
THESE!

18-25x
15x
10x
3x 4-6x
1x

Non-Starchy Whole Fruit Whole Starches Animal Dried Carbs Junk Food Nuts +Seeds Oil
Veggies Products + Dried Fruit

CALORIE DENSITY PYRAMID

Nuts Dried Carbs,

Seeds Dried Fruit
Avocado

Non-Starchy Whole
Veggies Fruit

Whole
Starches
 WELL YOUR WEEKEND!
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