Meal Plans

Pre-assembled meal plans make eating healthy easy.
Simplify your life and achieve your goals with quick, delicious, nutrient-dense recipes. 

Plans will be delivered to your inbox within 2-3 business days.

 
 
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Mediterranean Plan

A heart-healthy diet packed with vegetables, olive oil and quality protein.

The Mediterranean plan is built with high-fiber, nutrient-dense foods including fruits, vegetables, legumes, and whole grains. Heart-healthy fats are provided by olive oil, avocados, nuts and seeds. Quality protein from dairy, poultry and fish is also consumed to round out the diet.

This 7-day meal plan includes breakfast, lunch, dinner, snacks, recipes, grocery list & prep guide. Sampling of recipes in this plan: Greek Kale Chickpea Salad, Grilled Bruschetta Chicken, One Pan Mediterranean Trout. 

 
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Zero Sugar Plan

A simple, delicious meal plan with zero added sugars!

This Zero Sugar Plan is designed to help people kick their sugar habit without feeling deprived. It's free from all added sugars, including natural sweeteners like maple syrup and honey.

Meals are packed with vegetables, legumes, and whole grains, making it the perfect 7-day detox for anyone new to sugar-free living.

Meal plan includes breakfast, lunch, dinner, snacks, recipes, grocery list & prep guide. Sampling of recipes in this plan: Crackers & Avocado, Lemon Tart Smoothie, Sweet Potato Turkey & Kale Bowl. 

 
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Low Carb Paleo Plan

Grain-free, legume-free, dairy-free. Low in carbohydrates with an emphasis on protein and healthy fats.

This diet focuses on whole, minimally processed foods like meats, vegetables, nuts and seeds. Carbohydrates are provided by whole, high-fibre, plant-based foods to keep blood sugar balanced and reduce inflammation.

Super simple recipes to make it easier than ever to eat like a caveman.

This 7-day meal plan includes breakfast, lunch, dinner, snacks, recipes, grocery list & prep guide. Sampling of recipes in this plan: One Pan Chicken Radishes and Broccoli, Zucchini Carrot Souffle Muffins, 15-Minute Grilled Steak with Mint Pesto. 

 
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Gluten-free Dairy-free Plan

A week of eating without gluten or dairy that incorporates a variety of fresh ingredients, quality protein, healthy fats, and whole grains. 

If you are testing your tolerance for gluten or dairy or simply want to clean up your diet, this plan will suit your needs while inspiring delicious meals. It is also low in sugar and high in antioxidants. Balanced meals and snacks satisfy hunger as well as sustain energy throughout the day. 

This 7-day meal plan includes breakfast, lunch, dinner, snacks, recipes, grocery list & prep guide. Sampling of recipes in this plan: Mediterranean Goddess Bowl, Moroccan Chicken Stew, Brownie Batter Protein Balls.

 
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Low FODMAP Plan

Nutritional therapy for Irritable Bowel Syndrome (IBS). IBS affects an estimated 10-15% of the population. People with uncontrolled IBS often suffer from gas, bloating, diarrhea, constipation, and stomach pain which can have a terrible effect on their quality of life.

Following a Low FODMAP diet has been shown to significantly improve these symptoms in about 75% of cases.

This 7-day plan focuses on low FODMAP meals. By eliminating foods that ferment and cause digestive discomfort (FODMAPs), you may be able to identify exactly which foods are responsible for your symptoms.

Meal plan includes breakfast, lunch, dinner, snacks, recipes, grocery list & prep guide. Sampling of recipes in this plan: Blueberry Detox Smoothie, Maple Mustard Chicken with Green Beans, Spaghetti Squash & Meatballs. 

 
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Healthy Dessert Recipe Pack

Who said that eating healthy meant giving up dessert? Satisfy your cravings and indulge without guilt while giving your body nutrient-rich, quality food.  

Make these delicious bites for yourself, your family, and your workout buddies. They will be banging down your door for more!

This recipe pack contains 12 quick to prepare, dessert recipes that support your wellness goals. Sampling of recipes in this pack: Brownie Batter Protein Balls, Coconut Banana Ice Cream, Pecan Pie Squares. 

 
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Custom Meal Plan

15-Minute Planning Session
During this phone/video conference I will learn more about your goals, lifestyle, how many people your plan should serve, your relationship with cooking, food preferences, and health conditions. Together we will come up with a plan that works for YOU!

21-Day Custom Meal Plan

  • Complete 3 week customized meal plan with breakfast, lunch, dinner & snacks

  • Simple, healthy recipes with beautiful photos for every meal on your plan

  • Shopping list for each week, to be sure you have everything you need

Weekly 15-Minute Coaching Calls
We will reflect back on your previous week and make modifications, as needed, to the upcoming week's meal plan. Through this process, you will learn the most effective strategies for incorporating healthy eating into your life.