7-DAY MEAL PLANS

Healthy Recipes Created by a Registered Dietician

EACH MEAL PLAN IS $15 – USE CODE HMFMEALPLAN TO SAVE $10 WHEN YOU BUY 4
7 day meal plans

In each meal plan, you’ll receive:

  • 7 days of meal ideas & timing, typically including breakfast, lunch, dinner, snack, & leftovers
  • Delicious recipes paired with a gorgeous photo of each meal
  • Grocery shopping list
  • Macro nutrient breakdown for each day
  • Meal plan tips and plan-ahead food prep guide
  • Meal leftovers scheduled throughout the 7 days to reduce cooking
  • Supporting evidence for dietary recommendations – each recipe and meal plan has been created by a Registered Dietician for health-related goals

Each Meal Plan is $15. Click on each plan to learn more!

Meal Plans for Specific Health Conditions

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7-Day Plant-Based Heart Health Meal Plan

7-Day Plant-Based Heart Health Meal Plan

A heart-healthy nutrition plan packed with fiber-rich fruits, vegetables, legumes and whole grains, tofu, and healthy fats. Enjoy recipes like Berry & Nut Breakfast Bowl, Blueberry Chia Parfait, Mediterranean Buddha Bowl, & Crispy Tofu Meal Prep Bowls.

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7-Day Heart Health Meal Plan

7-Day Heart Health Meal Plan

A heart-healthy nutrition plan packed with fiber-rich fruits, vegetables, legumes, whole grains, lean protein, and healthy fats. Enjoy recipes like Apple Crisp Yogurt Bowls, Penne with Bursted Cherry Tomato Sauce, Blueberry Buckwheat Parfait, & Arugula Salad with Salmon.

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6-Day Love Your Heart Meal Plan

6-Day Love Your Heart Meal Plan

A delicious, heart-healthy nutrition plan. Enjoy recipes like Apple Quinoa Breakfast Bake, Hearty Kale & Apple Tuna Salad, Cranberry Protein Cookies, & Chicken, Spinach & Mushroom Pasta.

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7-Day Leaky Gut Meal Plan

7-Day Leaky Gut Meal Plan

Nutrition to heal intestinal hyperpermiability. Enjoy recipes like Gut Healing Green Smoothie, Immunity Boosting Bone Broth, Spaghetti Squash Chow Mein, & Sausage & Sauerkraut Skillet.

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6-Day Gut Healing Meal Plan

6-Day Gut Healing Meal Plan

A program designed to get that belly feeling beautifully healthy. Enjoy recipes like Gut Healing Green Smoothie, Immunity Boosting Bone Broth, Kimchi Fried Cauliflower Rice, & Broiled Pineapple with Cinnamon.

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7-Day Immune Support Meal Plan

7-Day Immune Support Meal Plan 1

An anti-oxidant rich, nutrient-dense meal plan to support a healthy immune system. Enjoy recipes like Zucchini Breakfast Boats, Creamy Roasted Garlic & Kale Soup with Cauliflower, Deconstructed Stuffed Peppers, & Sardine Spread with Cucumbers.

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7-Day Plant-Based Immune Support Meal Plan

7-Day Plant-Based Immune Support Meal Plan

A plant-based, anti-oxidant rich meal plan to support a healthy immune system. Enjoy recipes like Veggie Pita Pizza with Hummus, Tofu Cabbage Wraps with Peanut Sauce, Blood Orange Tahini Overnight Oats, & Toasted Trail Mix.

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6-Day Immunity Booster Meal Plan

6-Day Immunity Booster Meal Plan

A program designed to support the immune system. Enjoy recipes like Orange Immunity Booster Smoothie, Baked Salmon with Broccoli & Quinoa, & Slow Cooker Rotisserie Chicken.

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7-Day Low Histamine Meal Plan Week 1

7-Day Low Histamine Meal Plan Week 1

A delicious and simple four-week plan to support clients with a histamine intolerance. Enjoy recipes like Beef, Sweet Potato & Rapini Skillet, Blueberry Chia Parfait, Honey Sesame Bok Choy & Mushrooms, & One Pan Crispy Chicken with Potatoes & Greens.

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7-Day Low Histamine Meal Plan Week 2

7-Day Low Histamine Meal Plan Week 2

A delicious and simple four-week plan to support clients with a histamine intolerance.. Enjoy recipes like Mashed Sweet Potato Breakfast Bowl, Salmon with Coconut Kale, Chicken Thighs with Mushrooms, & Mango Coconut Green Smoothie.

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7-Day Low Histamine Meal Plan Week 3

7-Day Low Histamine Meal Plan Week 3

A delicious and simple four-week plan to support clients with a histamine intolerance. Enjoy recipes like Almond Butter Coconut Whip with Blueberries, Cheesy Cauliflower & Broccoli Casserole, Ground Turkey, Green Beans & Rice, & Tropical Coconut Oatmeal.

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7-Day Low Histamine Meal Plan Week 4

7-Day Low Histamine Meal Plan Week 4

A delicious and simple four-week plan to support clients with a histamine intolerance. Enjoy recipes like Blueberry Overnight Steel Cut Oats, Cheezy Beef & Zoodle Bowl, Spaghetti Squash, Turkey & Broccoli, & Banana Coconut & Cauliflower Breakfast Bowls.

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7-Day Elimination Meal Plan

7-Day Elimination Meal Plan

A diet free of common sensitivities, but full of exciting recipes. Enjoy recipes like Sausage & Sauerkraut Skillet, Lucky Green Smoothie, Creamy Broccoli Salad, & Carrot Cake Chia Pudding.

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7-Day Anti-Candida Meal Plan

7-Day Anti-Candida Meal Plan

Sugar-Free diet to kill off the yeast beasts. Enjoy recipes like Zucchini Turkey Breakfast Skillet, Spaghetti Squash Burrito Bowls, Butter Chicken & Cauliflower Rice, & 15 Minute Tilapia.

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7-Day Low FODMAP IBS Meal Plan

7-Day Low FODMAP IBS Meal Plan

Low FODMAP Nutrition for Irritable Bowel Syndrome (IBS). Enjoy recipes like Fried Eggs & Steamed Spinach, One Pan Salmon with Green Beans & Roasted Tomatoes, Slow Cooker Spaghetti Squash & Meatballs, & Slow Cooker Maple Mustard Chicken.

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6-Day Anti-Inflammatory Meal Plan

6-Day Anti-Inflammatory Meal Plan

A meal plan designed to decrease inflammation in the body. Enjoy recipes like Paleo Sweet Potato Porridge, Strawberry Ice Cream, Cedar Planked Salmon with Grilled Asparagus, & Orange Immunity Booster Smoothie.

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7-Day PCOS Meal Plan

7-Day PCOS Meal Plan

Packed with fiber, low glycemic ingredients and hormone-balancing nutrients. Enjoy recipes like Breakfast Cauliflower Casserole, Cheesy Cauliflower & Broccoli, Mediterranean Goddess Bowl, & Carrot Cake Chia Pudding.

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7-Day Thyroid Health Meal Plan

7-Day Thyroid Health Meal Plan

An ultra-nourishing meal plan carefully designed to support a sluggish thyroid. Enjoy recipes like Zucchini Turkey Breakfast Skillet, Slow Cooker Cod & Sea Veggie Soup, Rosemary Lamb Chops with Sweet Potato Mash, & Gut Healing Green Smoothie.

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7-Day Plant-Based Bone Health Meal Plan

7-Day Plant-Based Bone Health Meal Plan

Plant-based nutrient support for healthy bones. Enjoy recipes like Broccoli Almond Protein Salad, Cucumber Hummus Bites, Almond, Chia & Banana Toast, & White Bean, Spinach & Tomato Salad.

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7-Day Bone Health Meal Plan

7-Day Bone Health Meal Plan

Mineral-rich meals to support healthy bones at every stage of life. Enjoy recipes like Sesame Trout, Bok Choy & Quinoa, Chocolate Avocado Smoothie, Savory Crêpes with Creamy Mushrooms & Kale, & Apple with Almond Butter.

Specific Way of Eating Meal Plans

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7-Day Intermittent Fasting Meal Plan

7-Day Intermittent Fasting Meal Plan

A balanced meal plan for individuals with a restricted eating window. Enjoy recipes like Black Beans, Sweet Potato & Egg, Tuna Salad Plate, Lemon Cilantro Cod with Peppers, & Spiralized Veggie Noodles with Peanut Sauce.

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7-Day Mediterranean Meal Plan

7-Day Mediterranean Meal Plan

A heart-healthy diet packed with vegetables, olive oil and quality protein. Enjoy recipes like Hummus Toast with Avocado, Greek Chicken Salad, Mediterranean Tuna Pasta Salad, & Salmon Cucumber Bites.

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7-Day Ketogenic Meal Plan

7-Day Ketogenic Meal Plan

A high-fat, moderate-protein eating plan to help minimize carbohydrates. Enjoy recipes like Bacon & Egg Cups, Keto Snack Plate, BLT Salad Bowls, & Salmon with Herb Sauce.

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7-Day Low Carb Paleo Meal Plan

7-Day Low Carb Paleo Meal Plan

Grain-free, legume-free, dairy-free. Low in carbohydrates with an emphasis on protein and healthy fats. Enjoy recipes like Zucchini Carrot Souffle Muffins, Smoked Salmon Salad, Grilled Bruschetta Chicken, & Slow Cooker Beef & Butternut Squash Soup.

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7-Day Sugar-Free Meal Plan

7-Day Sugar-Free Meal Plan

A simple, delicious meal plan with zero added sugars! Enjoy recipes like Cauliflower, Kale & Lentil Detox Soup, Avocado Sweet Potato Toast with Poached Egg, Turkey Cranberry Squash Bowls, & Slow Cooker Swedish Meatballs.

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7-Day Sugar-Free Paleo Meal Plan

7-Day Sugar-Free Paleo Meal Plan

A balanced meal plan for individuals with a restricted eating window. Enjoy recipes like Grain-Free Coconut Almond Porridge, Baba Ganoush, Parchment Baked Haddock with Veggies, & One Pan Crispy Chicken with Potatoes & Greens.

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7-Day Whole Food Plant Based Meal Plan

7-Day Whole Food Plant Based Meal Plan

A plant-based meal plan offering balanced nutrition without the use of animal products. Enjoy recipes like Hummus Toast with Avocado, Blackberries & Pistachios, Peanut Butter Curry Chickpea Stew, & Lentil, Sweet Potato & Arugula Salad.

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7-Day Low Glycemic Meal Plan

7-Day Low Glycemic Meal Plan

A simple and delicious blood sugar balancing meal plan. Enjoy recipes like Asian Veggie Omelette, Slow Cooker Spaghetti Squash & Meatballs, One Pan Salmon with Green Beans & Roasted Tomatoes, & Roasted Sweet Potato & Brussels Sprouts Salad.

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7-Day Low Lectin Meal Plan

7-Day Low Lectin Meal Plan

Intensive dietary intervention for inflammation and autoimmunity. Enjoy recipes like Grilled Cauliflower Steaks with Avocado Chimichurri, Massaged Kale Salad with Salmon, Carrots & Guacamole, & Green Egg Scramble.

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7-Day Autoimmune Paleo (AIP) Meal Plan

7-Day Autoimmune Paleo (AIP) Meal Plan

Nutrition to reduce inflammation, heal digestion (leaky gut) and address autoimmune disease. Enjoy recipes like Golden Turmeric Latte, Cauliflower Shepherd's Pie, Beef, Sweet Potato & Rapini Skillet, & Rosemary Lemon Chicken Skillet.

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7-Day Autoimmune Paleo (AIP) Meal Plan

7-Day Autoimmune Paleo (AIP) Meal Plan

Nutrition to reduce inflammation, heal digestion (leaky gut) and address autoimmune disease. Enjoy recipes like Golden Turmeric Latte, Cauliflower Shepherd's Pie, Beef, Sweet Potato & Rapini Skillet, & Rosemary Lemon Chicken Skillet.

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7-Day Autoimmune Ketogenic Meal Plan

7-Day Autoimmune Ketogenic Meal Plan

An AIP meal plan with a ketogenic approach. Enjoy recipes like Pork Belly Cauliflower Fried Rice, Lemon Dill Baked Salmon, Turkey, Greens & Avocado Wraps, & Salmon Stuffed Avocado Boats.

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7-Day Low Fat Oil-Free Meal Plan

7-Day Low Fat Oil-Free Meal Plan

A low fat meal plan free from added oils but full of fresh fruits and vegetables. Enjoy recipes like Strawberry Kiwi Tropical Smoothie, Pea & Basil Buckwheat Risotto, Penne with Red Lentil Bolognese Sauce, & Classic Overnight Oats.

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7-Day Plant-Based Low Fat Oil-Free Meal Plan

7-Day Plant-Based Low Fat Oil-Free Meal Plan

A low fat meal plan with no added oils, meat, eggs, or dairy. Enjoy recipes like Chickpea Breakfast Scramble, Green Goddess Cashew Dip, Coconut Turmeric Cauliflower Bowls, & Peach & Lentil Freekeh Salad.

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7-Day Low Fat Vegan Meal Plan

7-Day Low Fat Vegan Meal Plan

A plant-based meal plan low in fat. Enjoy recipes like Roasted Veggie & Quinoa Bowl, Slow Cooker Lentil Chili, Overnight Vanilla Protein Oats, & Sweet & Crunchy Chickpeas.

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6-Day Paleo Pump Up Meal Plan

6-Day Paleo Pump Up Meal Plan

A paleo nutrition plan packed with healthy fats, protein and fiber. Enjoy recipes like Paleo Huevos Rancheros, Pulled Chicken & Pesto Wraps, Slow Cooker Bolognese with Spaghetti Squash, & Honey Lime Tilapia.

Vegetarian & Vegan Meal Plans

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7-Day Plant-Based Bone Health Meal Plan

7-Day Plant-Based Bone Health Meal Plan

Plant-based nutrient support for healthy bones. Enjoy recipes like Broccoli Almond Protein Salad, Cucumber Hummus Bites, Almond, Chia & Banana Toast, & White Bean, Spinach & Tomato Salad.

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7-Day Whole Food Plant Based Meal Plan

7-Day Whole Food Plant Based Meal Plan

A plant-based meal plan offering balanced nutrition without the use of animal products. Enjoy recipes like Hummus Toast with Avocado, Blackberries & Pistachios, Peanut Butter Curry Chickpea Stew, & Lentil, Sweet Potato & Arugula Salad.

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7-Day Plant-Based Low Fat Oil-Free Meal Plan

7-Day Plant-Based Low Fat Oil-Free Meal Plan

A low fat meal plan with no added oils, meat, eggs, or dairy. Enjoy recipes like Chickpea Breakfast Scramble, Green Goddess Cashew Dip, Coconut Turmeric Cauliflower Bowls, & Peach & Lentil Freekeh Salad.

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7-Day Plant-Based Stress & Anxiety Meal Plan

7-Day Plant-Based Stress & Anxiety Meal Plan

A fresh and colorful meal plan packed with plant-based nutrients that help the body cope with stress. Enjoy recipes like Mushroom & Tofu Scramble, Breakfast Baked Potato with Sun Butter, Vegan Ranch Dressing, & Mediterranean Buddha Bowl.

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6-Day Vegan For 1 Meal Plan

6-Day Vegan For 1 Meal Plan

A delicious vegan meal plan optimized for one. Enjoy recipes like Orange Immunity Booster Smoothie, Sweet Potato & Black Bean Salad, Creamy Edamame & Mushroom Pasta, & Chickpea Waldorf Salad.

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7-Day Low Fat Vegan Meal Plan

7-Day Low Fat Vegan Meal Plan

A plant-based meal plan low in fat. Enjoy recipes like Roasted Veggie & Quinoa Bowl, Slow Cooker Lentil Chili, Overnight Vanilla Protein Oats, & Sweet & Crunchy Chickpeas.

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7-Day Plant-Based Heart Health Meal Plan

7-Day Plant-Based Heart Health Meal Plan

A heart-healthy nutrition plan packed with fiber-rich fruits, vegetables, legumes and whole grains, tofu, and healthy fats. Enjoy recipes like Berry & Nut Breakfast Bowl, Blueberry Chia Parfait, Mediterranean Buddha Bowl, & Crispy Tofu Meal Prep Bowls.

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7-Day Plant-Based Immune Support Meal Plan

7-Day Plant-Based Immune Support Meal Plan

A plant-based, anti-oxidant rich meal plan to support a healthy immune system. Enjoy recipes like Veggie Pita Pizza with Hummus, Tofu Cabbage Wraps with Peanut Sauce, Blood Orange Tahini Overnight Oats, & Toasted Trail Mix.

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7-Day Plant-Based One Pan Meal Plan

7-Day Plant-Based One Pan Meal Plan

Plant-based, nutritious, flavorful, easy one pan meals designed to help make life less busy. Enjoy recipes like One Pan Tofu, Brussels Sprouts & Cauliflower, Savory Golden Oats, Thai Cauliflower & Sweet Potato Curry, & One Pan Tempeh & Veggies - with easy cleanup!

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7-Day Plant-Based Menopause Meal Plan

7-Day Plant-Based Menopause Meal Plan

Plant-based nutrition to maintain a healthy weight, protect bones and reduce hot flashes during menopause. Enjoy recipes like Raspberry Chia Protein Pudding, Rainbow Chopped Salad Jars, Smashed Peacamole with Crackers, & Creamy Pasta with Kale.

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7-Day Plant-Based High Protein Meal Plan

7-Day Plant-Based High Protein Meal Plan

A vegan meal plan offering at least 100 grams of protein per day. Enjoy recipes like Chocolate Cherry Chia Pudding, Chili Lime Tempeh & Veggies, Chickpea Edamame Salad with Lemon & Dill, & Brownie Protein Pancakes.

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7-Day Plant-Based Family-Friendly Meal Plan

7-Day Plant-Based Family-Friendly Meal Plan

Nutritious, plant-based meals the whole family will love. Enjoy recipes like Broccoli & Chickpea Pasta, Vegan Sloppy Joes, Coconut Yogurt with Strawberries, Salsa Verde Salmon with Tomatoes & Brown Rice, & Roasted Chickpea Tacos.

Meal Prep & Cooking Considerations

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7-Day Freezer Meal Plan

7-Day Freezer Meal Plan

Prepare 11 freezer-friendly meals and snacks in just three hours. Enjoy recipes like Chocolate Zucchini Muffins, Creamy Potato, Lentil & Kale Casserole, Freezer Veggie Breakfast Burritos, & Curried Chicken Slow Cooker Stew.

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6-Day Easy Slow Cooker Meal Plan

6-Day Easy Slow Cooker Meal Plan

Everyday healthy slow cooking at it's simplest. Enjoy recipes like Slow Cooker Cinnamon Applesauce, Slow Cooker Maple Mustard Chicken, Curried Chicken Slow Cooker Stew, & Vegan Sloppy Joes.

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7-Day Non-Perishable Foods Meal Plan

7-Day Non-Perishable Foods Meal Plan

A delicious 7-day meal plan that can be made mostly from pantry staples. Enjoy recipes like Pumpkin Pie Overnight Oats, Cinnamon Ginger Energy Balls, Slow Cooker Black Beans & Rice, & Mexican Street Corn Soup.

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7-Day Pressure Cooker Meal Plan

7-Day Pressure Cooker Meal Plan

A no fuss gluten and dairy-free plan for your favorite pressure cooker appliance. Enjoy recipes like Paleo Pressure Cooker Breakfast Plate, Pressure Cooker Cinnamon & Banana Crunch Steel Cut Oats, Pressure Cooker Cashew Chicken, & Pressure Cooker Bean-Free Chili.

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7-Day Plant-Based Family-Friendly Meal Plan

7-Day Plant-Based Family-Friendly Meal Plan

Nutritious, plant-based meals the whole family will love. Enjoy recipes like Broccoli & Chickpea Pasta, Vegan Sloppy Joes, Coconut Yogurt with Strawberries, Salsa Verde Salmon with Tomatoes & Brown Rice, & Roasted Chickpea Tacos.

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7-Day Family-Friendly Meal Plan

7-Day Family-Friendly Meal Plan

Healthy and fun meals designed to satisfy the whole family. Enjoy recipes like Berry Baked Oatmeal, Hummus & Veggies Snack Box, Penne with Red Lentil Bolognese Sauce, & One Pot Taco Pasta.

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7-Day Kid-Friendly Meal Plan

7-Day Kid-Friendly Meal Plan

A fun, nut-free, lunchbox-friendly plan. Enjoy recipes like Banana Coconut Granola, Simple Banana Pancakes, Herbed Chicken Tenders with Honey Dijon, & Mango Coconut Popsicles.

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7-Day Healthy & Affordable Meal Plan

7-Day Healthy & Affordable Meal Plan

A simple meal plan to help clients eat healthy on a budget. Enjoy recipes like Slow Cooker Black Beans & Rice, Breakfast Oatmeal Cookies, Peanut Butter Banana Oat Smoothie, & Ground Beef, Broccoli & Rice.

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5-Day Meal Prep Mania Plan

5-Day Meal Prep Mania Plan

This program will guide you through how to prepare all your food for 5 days in just a few hours. Enjoy recipes like Morning Glory Muffins, Spring Salad, Butter Chicken & Cauliflower Rice, & Blueberry Overnight Oats.

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5-Day Sunday Meal Prep Plan

5-Day Sunday Meal Prep Plan

A program that shows you how to prepare enough meals for five days in roughly two hours. Enjoy recipes like Kiwi Green Smoothie, Cajun Turkey with Green Beans & Rice, Thai Basil Turkey with Bok Choy & Rice, & Pumpkin Pie Baked Oatmeal.

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7-Day Plant-Based One Pan Meal Plan

7-Day Plant-Based One Pan Meal Plan

Plant-based, nutritious, flavorful, easy one pan meals designed to help make life less busy. Enjoy recipes like One Pan Tofu, Brussels Sprouts & Cauliflower, Savory Golden Oats, Thai Cauliflower & Sweet Potato Curry, & One Pan Tempeh & Veggies - with easy cleanup!

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7-Day One Pan Meal Plan

7-Day One Pan Meal Plan

Nutritious, flavorful, easy one pan meals designed to help make life less busy. Enjoy recipes like Breakfast Baked Potato with Sun Butter, One Pan Chicken, Grapes & Veggies, One Pan Salmon with Rainbow Veggies, & One Pan Lemon Chicken - with easy cleanup!

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7-Day Real Food Real Quick Meal Plan Week 1

7-Day Real Food Real Quick Meal Plan Week 1

Maximum nutrition in minimum time. Enjoy recipes like Cranberry Protein Cookies, Mushroom Garlic Quinoa, Slow Cooker Black Bean Soup, & Turkey Apple Breakfast Hash.

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7-Day Real Food Real Quick Meal Plan Week 2

7-Day Real Food Real Quick Meal Plan Week 2

Maximum nutrition in minimum time. Enjoy recipes like Marinated Veggie Salad, Lentil Masala Soup, Baked Salmon with Broccoli and Quinoa, & Simple Banana Pancakes.

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7-Day Real Food Real Quick Meal Plan Week 3

7-Day Real Food Real Quick Meal Plan Week 3

Maximum nutrition in minimum time. Enjoy recipes like Pumpkin Spice Granola, Marinated Mixed Bean Salad, Slow Cooker Apple Cinnamon Pork Tenderloin, & Cauliflower Shepherd's Pie.

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6-Day Quick n' Easy Meal Plan

6-Day Quick n' Easy Meal Plan

A quick and easy plan for those short on time. Enjoy recipes like Spinach & Goat Cheese Omelette, Almond Butter Apple Sandwiches, Grilled Portobello Mushroom Pizzas, & Fish Tacos.

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5-Day Spring Meal Prep Plan Week 1

5-Day Spring Meal Prep Plan Week 1

Five days of meal prep ideas based on Spring-inspired foods. Enjoy recipes like Banana Coconut Granola, Ginger Chicken Stir Fry, Morning Glory Muffins, & One Pan Salmon with Rainbow Veggies.

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5-Day Spring Meal Prep Plan Week 2

5-Day Spring Meal Prep Plan Week 2

Five days of meal prep ideas based on Spring-inspired foods. Enjoy recipes like Asparagus, Cucumber & Feta Salad, Cheesy Edamame & Parsley Pasta, Honey Garlic Chickpeas with Asparagus & Rice, & Green Smoothies.

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5-Day Spring Meal Prep Plan Week 3

5-Day Spring Meal Prep Plan Week 3

Five days of meal prep ideas based on Spring-inspired foods. Enjoy recipes like Baked Strawberry Rhubarb Oatmeal, Spring Vegetable Pasta Salad, Slow Cooker Stuffed Peppers, & Lentil Masala Soup.

Meal Plans for Hormonal Considerations

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7-Day Plant-Based Menopause Meal Plan

7-Day Plant-Based Menopause Meal Plan

Plant-based nutrition to maintain a healthy weight, protect bones and reduce hot flashes during menopause. Enjoy recipes like Raspberry Chia Protein Pudding, Rainbow Chopped Salad Jars, Smashed Peacamole with Crackers, & Creamy Pasta with Kale.

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7-Day Menopause Support Meal Plan

7-Day Menopause Support Meal Plan

Targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes. Enjoy recipes like Zucchini Turkey Breakfast Skillet, Sauerkraut Avocado Mash with Crackers, Dark Chocolate Almond Mousse, & One Pan Sesame Trout & Bok Choy.

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7-Day Follicular Phase Support Meal Plan

7-Day Follicular Phase Support Meal Plan

Functional foods to support the first 14 days of the menstrual cycle. Enjoy recipes like Scrambled Eggs & Roasted Sweet Potato, Mason Jar Salmon Salad, Coconut Yogurt with Strawberries, & Turkey Kale Wraps.

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7-Day Luteal Phase Support Meal Plan

7-Day Luteal Phase Support Meal Plan

Functional foods to support the body from ovulation to menstruation. Enjoy recipes like Cauliflower Rice Breakfast Hash, Tuna Salad Plate, Chocolate Zucchini Bread Smoothie, & Lemon Cilantro Cod with Peppers.

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7-Day Postnatal Meal Plan

7-Day Postnatal Meal Plan

An easy meal plan filled with make-ahead recipes for new mothers. Enjoy recipes like Pumpkin Breakfast Cookies, Lentil Masala Soup, One Pan Salmon with Rainbow Veggies, & Zucchini Bread Overnight Oats.

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7-Day Prenatal Meal Plan

7-Day Prenatal Meal Plan

A higher-energy, nutrient-rich diet to support mothers-to-be. Enjoy recipes like Blueberry Beet Chia Pudding, Trail Mix With Banana, Slow Cooker Black Bean Soup, & Kale Greek Salad with Steak.

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7-Day Women's Hormone Balancing Meal Plan

7-Day Women's Hormone Balancing Meal Plan

A diet to balance sex hormones, adrenals, and thyroid for optimal fertility and vitality. Enjoy recipes like Chocolate Cauliflower Shake, Egg Roll in a Bowl, Berry Beet Smoothie Bowl, & 15 Minute Halibut with Dill Pesto.

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7-Day PCOS Meal Plan

7-Day PCOS Meal Plan

Packed with fiber, low glycemic ingredients and hormone-balancing nutrients. Enjoy recipes like Breakfast Cauliflower Casserole, Cheesy Cauliflower & Broccoli, Mediterranean Goddess Bowl, & Carrot Cake Chia Pudding.

Meal Plans for Performance, Weight Loss & Transformations

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5-Day High Protein, Low Carb Meal Plan

5-Day High Protein, Low Carb Meal Plan

This program focuses on maximizing protein intake while minimizing carbs. Enjoy recipes like Eggs n' Guac Breakfast Bowl, Post Workout Green Smoothie, Greek Kale Chickpea Salad, & Slow Cooker Stuffed Peppers.

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7-Day High Calorie, High Protein Meal Plan

7-Day High Calorie, High Protein Meal Plan

A 3,000 calorie diet with at least 20% protein for increased energy needs. Enjoy recipes like Strawberry Almond Protein Smoothie, Turkey Wraps with Almonds, Cucumbers & Blueberries, Salsa Verde Salmon with Tomatoes & Brown Rice, & Turmeric Chicken with Brown Rice.

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7-Day High Energy Meal Plan

7-Day High Energy Meal Plan

A higher calorie diet to fuel individuals with increased energy requirements (approx. 2,100-2,300 calories, over 100 grams of protein). Enjoy recipes like Peanut Butter Banana Oat Smoothie, Ginger Beef Stir Fry, & One Pan Roasted Chicken, Broccoli & Sweet Potato.

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7-Day Plant-Based High Protein Meal Plan

7-Day Plant-Based High Protein Meal Plan

A vegan meal plan offering at least 100 grams of protein per day. Enjoy recipes like Chocolate Cherry Chia Pudding, Chili Lime Tempeh & Veggies, Chickpea Edamame Salad with Lemon & Dill, & Brownie Protein Pancakes.

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5-Day Reset Meal Plan Week 1

5-Day Reset Meal Plan Week 1

Hitting the reset button with five days of real food. Enjoy recipes like 15 Minute Shrimp & Cabbage Stir Fry, Slow Cooker Spaghetti Squash & Meatballs, Sweet Potato & Black Bean Salad, & Tomato & Pumpkin Pie Baked Oatmeal.

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5-Day Reset Meal Plan Week 2

5-Day Reset Meal Plan Week 2

Hitting the reset button with five days of real food. Enjoy recipes like Asian Turkey Lettuce Wraps, Chicken Fajitas with Cashew Sour Cream, Pumpkin Pie Overnight Oats, & Tomato & Eggplant Pasta Casserole.

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5-Day Reset Meal Plan Week 3

5-Day Reset Meal Plan Week 3

Hitting the reset button with five days of real food. Enjoy recipes like Blueberry Detox Smoothie, One Pan Mediterranean Trout, Slow Cooker Vegan Chili, & Zucchini Bread Overnight Oats.

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6-Day Back on Track Meal Plan

6-Day Back on Track Meal Plan

A 6 day clean eating challenge to get you back on track after awhile off. Enjoy recipes like Blueberry Overnight Oats, Fusilli with Grilled Eggplant, Burrito Bowl Mason Jar, & Baked Salmon.

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6-Day Lighten Up Meal Plan Week 1

6-Day Lighten Up Meal Plan Week 1

Lighten things up with a meal plan inspired by spring foods. Enjoy recipes like BLT Spaghetti, Curried Lentil, Kale & Broccolini Salad, Honey Cinnamon Chips, & Strawberry Coconut Overnight Oats.

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6-Day Lighten Up Meal Plan Week 2

6-Day Lighten Up Meal Plan Week 2

Lighten things up with a meal plan inspired by spring foods. Enjoy recipes like Mexican Scramble, Pistachio Crusted Salmon, Spring Salad, & Detox Green Smoothie.

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6-Day Lighten Up Meal Plan Week 3

6-Day Lighten Up Meal Plan Week 3

Lighten things up with a meal plan inspired by spring foods. Enjoy recipes like Asparagus Salad, Grilled Shrimp Salad, Lentil Stuffed Grilled Peppers, & Spring Vegetable Pasta Salad.

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7-Day 40-30-30 Weight Loss Meal Plan

7-Day 40-30-30 Weight Loss Meal Plan

A high protein, moderate fat and carbohydrate diet for weight management. Enjoy recipes like Raspberry Zinger Smoothie, Tuna Nori Wraps, Salmon, Rice & Arugula, & Unstuffed Cabbage Rolls.

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5-Day Tune Up Meal Plan Week 1

5-Day Tune Up Meal Plan Week 1

5 days of delicious and easy clean eating to get you feeling awesome. Enjoy recipes like Chicken, Broccoli & Cashew Stir Fry, Liquid Gold Green Smoothie, Grilled Chicken Caesar Lettuce Wraps, & Quinoa Kale Fritters.

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5-Day Tune Up Meal Plan Week 2

5-Day Tune Up Meal Plan Week 2

5 days of delicious and easy clean eating to get you feeling awesome. Enjoy recipes like Cleaned Up Chicken Salad, Detox Green Smoothie, Vegetable Chow Mein, & Mango Oat Smoothie.

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5-Day Tune Up Meal Plan Week 3

5-Day Tune Up Meal Plan Week 3

5 days of delicious and easy clean eating to get you feeling awesome. Enjoy recipes like Raspberry Coconut Ice Cream, Sweet Potato & Black Bean Salad, Creamy Edamame & Mushroom Pasta, & Morning Glory Muffins.

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6-Day Onward & Upward Meal Plan

6-Day Onward & Upward Meal Plan

A super delicious, clean eating meal plan designed to help you keep up the momentum! Enjoy recipes like Kale Caesar Salad with Blackened Chicken, Bacon & Eggs Breakfast Jar, Avocado Egg Salad Collard Wraps, & Bananas with Almond Butter.

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5-Day Transformation Meal Plan Week 1

5-Day Transformation Meal Plan Week 1

5 days of budget-friendly, quick-and-easy meal plans to help you eat clean, feel awesome, save time and save money. Enjoy recipes like Blueberry Detox Smoothie, Chickpea, Avocado & Feta Salad, Cream of Broccoli Soup, & Deluxe Portobello Pizzas.

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5-Day Transformation Meal Plan Week 2

5-Day Transformation Meal Plan Week 2

5 days of budget-friendly, quick-and-easy meal plans to help you eat clean, feel awesome, save time and save money. Enjoy recipes like 15 Minute Tilapia, Asian Slaw with Noodles & Peanut Sauce, Chickpea Waldorf Salad, & Liquid Gold Green Smoothie.

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5-Day Transformation Meal Plan Week 3

5-Day Transformation Meal Plan Week 3

5 days of budget-friendly, quick-and-easy meal plans to help you eat clean, feel awesome, save time and save money. Enjoy recipes like Eggs n' Guac Breakfast Bowl, Chicken Fingers & Fries, Mediterranean Goddess Bowl, & Blueberry Detox Smoothie.

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6-Day Spring Break Detox Meal Plan

6-Day Spring Break Detox Meal Plan

Detoxify through clean foods! This plan will help you clean up the aftermath. Enjoy recipes like Triple Berry Protein Bowl, Cleaned Up Chicken Salad, Turkey Pineapple Quinoa Bowl, & Sweet & Crunchy Chickpeas.

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5-Day Project Beach Body Meal Plan Week 1

5-Day Project Beach Body Meal Plan Week 1

A 5 day plan designed to get your body cleaned up from the inside out so you can look and feel your best. Enjoy recipes like Cobb Salad, Kale, Lentil & Sweet Potato Salad, Raspberry Chia Breakfast Parfait, & Spaghetti in Cauliflower Alfredo Sauce.

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5-Day Project Beach Body Meal Plan Week 2

5-Day Project Beach Body Meal Plan Week 2

A 5 day plan designed to get your body cleaned up from the inside out so you can look and feel your best. Enjoy recipes like Asian Turkey Lettuce Wraps, Tomato, Kale & Feta Breakfast Pizza, Tropical Ginger Smoothie, & Baked Strawberry Rhubarb Oatmeal.

Meal Plans for Mental & Emotional Health

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7-Day Plant-Based Stress & Anxiety Meal Plan

7-Day Plant-Based Stress & Anxiety Meal Plan

A fresh and colorful meal plan packed with plant-based nutrients that help the body cope with stress. Enjoy recipes like Mushroom & Tofu Scramble, Breakfast Baked Potato with Sun Butter, Vegan Ranch Dressing, & Mediterranean Buddha Bowl.

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7-Day Stress & Anxiety Support Meal Plan

7-Day Stress & Anxiety Support Meal Plan

A high fiber, sugar-free meal plan packed with nutrients to support the body during times of stress. Enjoy recipes like Coconut Chia Seed Yogurt, Hummus & Veggie Wrap, Chickpea Flatbread Pizza, & Toasted Trail Mix.

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6-Day Eating for Happiness Meal Plan

6-Day Eating for Happiness Meal Plan

What you eat can impact your mental health. Enjoy recipes like Sweet Cherry Steel Cut Oats, Spicy Shrimp Fried Rice, Hummus Dippers, & Chocolate Dipped Strawberries.

Seasonal Meal Plans

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6-Day New Year Meal Plan

6-Day New Year Meal Plan

We've made you a delicious meal plan to hit the ground running in the new year. Enjoy recipes like Pumpkin Pie Overnight Oats, Protein Packed Deviled Eggs, Unstuffed Cabbage Rolls, & Clean Trail Mix.

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6-Day Spring Break Detox Meal Plan

6-Day Spring Break Detox Meal Plan

Detoxify through clean foods! This plan will help you clean up the aftermath. Enjoy recipes like Triple Berry Protein Bowl, Cleaned Up Chicken Salad, Turkey Pineapple Quinoa Bowl, & Sweet & Crunchy Chickpeas.

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6-Day Vegetarian Summer Fresh Meal Plan

6-Day Vegetarian Summer Fresh Meal Plan

A vegetarian meal plan inspired by the best summer produce. Enjoy recipes like Grilled Corn, Nectarine & Quinoa Salad, Falafel Stuffed Peppers, Grilled Cherry Salad, & Grilled Vegetable Beach Bowl.

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6-Day Summer Shape Up Meal Plan

6-Day Summer Shape Up Meal Plan

A fresh, delicious, summer-inspired meal plan. Enjoy recipes like Spiralized Veggie Hummus Wraps, Turkey & Quinoa Zucchini Boats, Blueberry Detox Smoothie, & Clean Trail Mix.

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7-Day No-Fuss Summer Foods Meal Plan

7-Day No-Fuss Summer Foods Meal Plan

An easy-to-follow plan inspired by the flavors of summer. Enjoy recipes like Blueberry Agua Fresca, Grilled Pineapple & Chicken Salad, Pineapple Coconut Shrimp, & Peanut Butter & Jam Overnight Oats.

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6-Day Post-Summer Detox Meal Plan

6-Day Post-Summer Detox Meal Plan

A meal plan to help you get back on track after an awesome summer. Enjoy recipes like Apple Cinnamon Overnight Oats, Portobello BLT, Zucchini Caprese Salad, & Hummus Dippers.

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6-Day Fall Harvest Meal Plan

6-Day Fall Harvest Meal Plan

A meal plan with the best produce of the fall season. Enjoy recipes like Apple Pie Pancakes, Green Bean Casserole, Sausage & Quinoa Stuffed Acorn Squash, & Roasted Edamame.

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6-Day Onward & Upward Meal Plan

6-Day Onward & Upward Meal Plan

A super delicious, clean eating meal plan designed to help you keep up the momentum! Enjoy recipes like Kale Caesar Salad with Blackened Chicken, Bacon & Eggs Breakfast Jar, Avocado Egg Salad Collard Wraps, & Bananas with Almond Butter.

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5-Day Spring Meal Prep Plan Week 1

5-Day Spring Meal Prep Plan Week 1

Five days of meal prep ideas based on Spring-inspired foods. Enjoy recipes like Banana Coconut Granola, Ginger Chicken Stir Fry, Morning Glory Muffins, & One Pan Salmon with Rainbow Veggies.

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5-Day Spring Meal Prep Plan Week 2

5-Day Spring Meal Prep Plan Week 2

Five days of meal prep ideas based on Spring-inspired foods. Enjoy recipes like Asparagus, Cucumber & Feta Salad, Cheesy Edamame & Parsley Pasta, Honey Garlic Chickpeas with Asparagus & Rice, & Green Smoothies.

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5-Day Spring Meal Prep Plan Week 3

5-Day Spring Meal Prep Plan Week 3

Five days of meal prep ideas based on Spring-inspired foods. Enjoy recipes like Baked Strawberry Rhubarb Oatmeal, Spring Vegetable Pasta Salad, Slow Cooker Stuffed Peppers, & Lentil Masala Soup.