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7-DAY MEAL PLANS

Healthy Recipes Created by a Registered Dietician

SAVE $10 WHEN YOU BUY 4 MEAL PLANS – USE CODE HMFMEALPLAN

Featured Summer Meal Plans

Ready to conquer your health and fitness goals this summer? Our nutrition experts have crafted delicious, balanced meals to fuel your journey to a stronger, healthier summer body. Download your meal plans now!

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.

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

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.

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.

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.

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.

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.

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.

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.

A seven-day plant-based heart-healthy plan packed with whole grains, fruits, vegetables, legumes, nuts, and healthy fats. Enjoy recipes like Chickpea Quinoa Bowl, Hummus Pasta, and Lentil & Corn Chopped Salad.
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7-Day Plant-Based Mediterranean Meal Plan
A seven-day plant-based nutritional therapy for Irritable Bowel Syndrome (IBS). Enjoy recipes like Maple Walnut Millet Porridge, Buckwheat Sweet Potato Bowl, and Maple Roasted Tofu & Rutabaga Bowl.
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7-Day Plant-Based Low FODMAP Meal Plan
A seven-day balanced plant-based plan to help clients manage kidney disease and their overall health. Enjoy recipes like Saucy Berry Citrus Oatmeal, Cucumber Soba Noodles, and Greek Pasta Mason Jar Salad.
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7-Day Plant-Based Renal Meal Plan
A seven-day balanced plan to help clients manage kidney disease and their overall health. Enjoy recipes like Orzo Salad, Strawberry Chocolate Overnight Oats, and Baked Sole with Green Beans & Rice.
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7-Day Renal Meal Plan
A seven-day plant-based program designed to support and improve brain health. Enjoy recipes like Hummus Pasta, Grilled Tofu Pineapple Skewers, and Maple Mustard Kale Salad.
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7-Day Plant-Based Brain Health Support Meal Plan
A seven-day program designed to support and improve brain health. Enjoy recipes like Banana Orange Green Smoothie, Chicken Caesar Salad Wraps, and Spinach & Sweet Potato Frittata.
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7-Day Brain Health Support Meal Plan
A seven-day affordable and easy plant-based plan featuring just 15 simple ingredients. Enjoy recipes like Fajita Spiced Tofu & Rice, Tofu Spinach Stir Fry, and Peanut Butter Chickpea Smoothie.
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7-Day Plant-Based 15-Ingredient Meal Plan
A seven-day affordable and easy plan featuring just 15 simple ingredients. Enjoy recipes like Beef & Shredded Veggies with Rice, Spinach & Salsa Omelette, and Apple & Sweet Potato Hash.
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7-Day 15-Ingredient Meal Plan
A seven-day plant-based, low purine plan with targeted nutrition to lower the risk of recurrent gout attacks. Enjoy recipes like Tempeh, Quinoa & Broccoli, Creamy Lemon Garlic Pasta, and Chocolate Cherry Overnight Oats.
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7-Day Plant-Based Gout Meal Plan
A seven-day low purine plan with targeted nutrition to lower the risk of recurrent gout attacks. Enjoy recipes like Baked Tofu & Cabbage, Chocolate Cherry Chia Pudding, and Mediterranean Chickpea Quinoa Bowl.
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7-Day Gout Meal Plan
A seven-day plant-based program designed to help clients with arthritis lower inflammation and manage symptoms. Enjoy recipes like Lemony White Bean & Quinoa Bowl, Tempeh Taco Bowl, and Coconut Chia Seed Yogurt.
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7-Day Plant-Based Arthritis Meal Plan
A seven-day program designed to help clients with arthritis lower inflammation and manage symptoms. Enjoy recipes like Veggie Scramble with Strawberries, Salsa Verde Salmon, and Turmeric Chicken with Brown Rice.
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7-Day Arthritis Meal Plan
A seven-day plant-based and performance-optimizing plan that requires minimal ingredients, cooking equipment, and time. Enjoy recipes like Greek Pasta Mason Jar Salad, Creamy Blueberry Smoothie, and Hummus & Veggie Wrap.
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7-Day Plant-Based Student Athlete Meal Plan
A seven-day easy and nutritious, performance-optimizing plan that requires minimal ingredients, cooking equipment, and time. Enjoy recipes like Peanut Butter Bagel & Berries, Meal Prep Pasta & Meat Sauce, and Tuna & Cucumber Sandwich.
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7-Day Student Athlete Meal Plan
A seven-day allergen-friendly plant-based nutrition plan with key nutrients to help manage acne and eczema. Enjoy recipes like Coconut Hemp Seed Breakfast Pudding, Mason Jar Lentil Salad, and Lemon Kale Salad with Chickpeas.
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7-Day Plant-Based Skin Health Meal Plan
A seven-day allergen-friendly nutrition plan with key nutrients to help manage acne and eczema. Enjoy recipes like Spiced Cauliflower Rice Bowl, Arugula Salad with Salmon, and Oatmeal with Raspberries.
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7-Day Skin Health Meal Plan
A seven-day simple plant-based nutrition plan to help clients control acid reflux or gastroesophageal reflux disease. Enjoy recipes like Butternut Squash Buckwheat Bowl, Almond Butter Banana Wrap, and Coconut Turmeric Cauliflower Bowls.
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7-Day Plant-Based GERD Meal Plan
A seven-day simple nutrition plan to help clients control acid reflux or gastroesophageal reflux disease. Enjoy recipes like Chicken Fried Rice, Kefir Berry Smoothie, and Buckwheat Sweet Potato Bowl.
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7-Day GERD Meal Plan
A seven-day well-balanced introduction plan to support plant-based clients with Inflammatory Bowel Disease. Enjoy recipes like Slow Cooker Split Pea & Kale Stew, Golden Smoothie, and Mushroom & Cauliflower Rice Bowl.
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7-Day Plant-Based Specific Carbohydrate Meal Plan
A seven-day well-balanced introduction plan to support clients with Inflammatory Bowel Disease. Enjoy recipes like Kimchi & Kale Scrambled Eggs, Taco Salad with Beef, and Simple Banana Pancakes.
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7-Day Specific Carbohydrate Meal Plan
A seven-day easy balanced eating plan for both beginners and seasoned cooks looking to simplify their routine and increase their intake of healthy foods. Enjoy recipes like Roasted Chicken & Sweet Potato With Spinach, Strawberry Chocolate Overnight Oats, and Peanut Butter Banana Oat Smoothie.
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7-Day Simple Balanced Meal Plan
A seven-day plant-based, immune-supportive diet plan designed to minimize nutrition-related side effects during cancer treatment. Enjoy recipes like Coconut Yogurt Oats with Peaches, Cinnamon Mint Tea, and Butternut Squash & Spinach Pasta.
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7-Day Plant-Based Cancer Support Meal Plan
A seven-day immune-supportive diet plan designed to minimize nutrition-related side effects during cancer treatment. Enjoy recipes like Blackberry Kefir Smoothie, Cinnamon Mint Tea, and Creamy Chicken & Pinto Bean Spaghetti.
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7-Day Cancer Support Meal Plan
A seven-day nutritious eating plan that includes low glycemic, anti-inflammatory foods while limiting sugar, fat, and salt to help keep the liver functioning optimally. Enjoy recipes like Pesto Barley & Tofu Bowl, Slow Cooker Kidney Bean & Barley Chili, and Kiwi Yogurt Parfait.
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7-Day Plant-Based Liver Support Meal Plan
A seven-day nutritious and colorful sulfur elimination plan to support clients with sulfur sensitivity. Enjoy recipes like Salmon with Rice & Kale, Cinnamon Pear Oatmeal, and Pear & Kale Protein Smoothie.
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7-Day Liver Support Meal Plan
A seven-day high-calorie, high-protein plan to support a plant-based athlete’s health, performance and recovery. Enjoy recipes like Tofu & Lentil Stir-Fry, Lemony Lentil Pasta, and Mixed Berry Protein Overnight Oats.
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7-Day Plant-Based High Protein Athlete Meal Plan
A seven-day A high-calorie, high-protein plan to support an athlete’s health, performance and recovery. Enjoy recipes like Baked Salmon with Broccoli & Quinoa, Chicken & Chickpea Pasta Salad, and Vanilla Protein Pancakes.
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7-Day High Protein Athlete Meal Plan
A seven-day easy, balanced, plant-based eating plan for both beginners and seasoned cooks looking to simplify their routine and increase their intake of healthy foods. Enjoy recipes like Lemony Lentil & Spinach Pasta, Maple Roasted Lentil Salad, and Apple & Peanut Butter Smoothie.
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7-Day Plant-Based Simple Balanced Meal Plan
A seven-day nutritious and colorful sulfur elimination plan to support clients with sulfur sensitivity. Enjoy recipes like Blueberry Coconut Chia Pudding, Salmon & Roasted Sweet Potato, and Banana Cinnamon Smoothie.
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7-Day Low Sulfur Meal Plan
A seven-day delicious and simple plan to support clients with salicylate intolerance. Enjoy recipes like Sole, Mashed Potatoes & Green Beans, Lemon Asparagus Chicken, and Creamy Mango Pudding.
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7-Day Low Salicylate Meal Plan
A seven-day plant-based plan designed to help clients manage gallbladder disease and their overall health. Enjoy recipes like Lentil & Sweet Potato Salad, Balsamic Roasted Tempeh, and Cranberry Protein Cookies.
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7-Day Plant-Based Gallbladder Meal Plan
A seven-day nutrient-dense Gallbladder plan designed to help clients manage gallbladder disease and their overall health. Enjoy recipes like Sweet Potato & Black Bean Salad, Baked Salmon with Broccoli & Quinoa, and Berry Banana Smoothie.
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7-Day Gallbladder Meal Plan
A seven-day easy plant-based plan with make-ahead recipes and nutrients that may help manage ADHD symptoms. Enjoy recipes like Oranges & Pistachios, Herbed Chickpeas with Avocado, and Pesto Barley & Tofu Bowl.
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7-Day Plant-Based ADHD Meal Plan
A seven-day easy plan with make-ahead recipes and nutrients that may help manage ADHD symptoms. Enjoy recipes like Spinach Egg Bites, Chicken & Lentil Soup, and Almond Butter & Jam Chia Pudding.
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7-Day ADHD Meal Plan
A seven-day plan that helps boost fiber intake for optimal health. Enjoy recipes like Sheet Pan Dijon Chicken Thighs & Broccoli, Super Simple French Toast, Avocado Toast with Hard Boiled Eggs & Strawberries, and Lentil, Rice & Squash Bowl.
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7-Day High Fiber Meal Plan
A seven-day plant-based plan to maintain regularity in timing and spacing of carbohydrate intake to optimize glycemic control. Enjoy recipes like Lemony Chickpea Salad, Tempeh, Quinoa & Broccoli, and Slow Cooker Bean & Quinoa Chili.
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7-Day Plant-Based Consistent Carbohydrate Meal Plan
A seven-day plan to maintain regularity in timing and spacing of carbohydrate intake to optimize glycemic control. Enjoy recipes like Hummus Pasta, One Pan Salmon with Green Beans, and Chia Oats with Kiwi.
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7-Day Consistent Carbohydrate Meal Plan
A seven-day plant-based plan that limits fiber intake and reduces foods that might stimulate bowel activity. Enjoy recipes like Balsamic Tofu with Rice, Plantain Chips, and Mushroom & Leek Soup.
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7-Day Plant-Based Low Fiber Meal Plan
A seven-day plan that limits fiber intake and reduces foods that might stimulate bowel activity. Enjoy recipes like Creamy Dill Chicken with Rice, Meatball Lettuce Wraps, and Rice, Beef & Spinach.
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7-Day Low Fiber Meal Plan
A seven-day plant-based plan that helps boost fiber intake for optimal health. Enjoy recipes like Muesli with Yogurt & Blueberries, Tofu Tikka Masala, and Lentil Sweet Potato Arugula Salad.
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7-Day Plant-Based High Fiber Meal Plan
A seven-day cholesterol-free plan with fiber, plant-based protein, and healthy fats. Saturated fat and sodium are kept to a minimum. Enjoy recipes like Pesto Barley & Tofu Bowl, Pear with Tahini & Raisins, and Stacked Veggie Sandwich.
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7-Day Plant-Based Low Sodium Cholesterol-Free Meal Plan
A seven-day heart-healthy plan with fiber, lean protein, and healthy fats. Saturated fat, cholesterol, and sodium are kept to a minimum. Enjoy recipes like One Pan Cod, Sweet Potatoes & Green Beans, Asparagus Egg White Omelette, and Sunflower Seed Butter Banana Sushi.
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7-Day Low Sodium & Low Cholesterol Meal Plan
A seven-day plant-based plan containing iron-rich meals paired with foods to improve the body's absorption of iron. Enjoy recipes like Japanese Eggplant & Tofu Stir Fry, Chocolate Layered Chia Pudding, and Eggplant & Crispy Chickpeas with Tahini.
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7-Day Plant-Based High Iron Meal Plan
A seven-day plan containing iron-rich meals paired with foods to improve the body's absorption of iron. Enjoy recipes like Sesame Trout, Bok Choy & Quinoa, Mini Beef Burgers with Cauliflower Rice, and Rainbow Trout with Quinoa & Rapini.
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7-Day High Iron Meal Plan
A seven-day plan designed to help clients introduce soft foods after bariatric surgery. Enjoy recipes like Ricotta & Strawberry Puree, Navy Bean Tomato Soup, and Strawberry Vanilla Pineapple Smoothie.
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7-Day Bariatric Meal Plan
Stay on track with your health goals this holiday season! Enjoy festive, plant-based, sugar-free recipes like Cinnamon Vanilla Overnight Oats, Roasted Red Pepper & Tomato Pasta, and Creamy Pasta with Kale. Includes five days of planned meals & leftovers to leave room in the week for flexibility and holiday activities.
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5-Day Healthy For The Holidays Plant-Based Meal Plan Week 2
Stay on track with your health goals this holiday season! Enjoy festive, plant-based, sugar-free recipes like Warm Lentil & Sweet Potato Salad, Pumpkin Spice Buckwheat Bowl, and Pumpkin Spice Chia Pudding. Includes five days of planned meals & leftovers to leave room in the week for flexibility and holiday activities.
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5-Day Healthy For The Holidays Plant-Based Meal Plan Week 1
Stay on track with your health goals this holiday season! Enjoy festive, sugar-free recipes like Warm Apple Cinnamon Chia Pudding, Garlic Butter Chicken Thighs, and Cranberry Sage Sausage Patties. Includes five days of planned meals & leftovers to leave room in the week for flexibility and holiday activities.
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5-Day Healthy For The Holidays Meal Plan Week 2
Stay on track with your health goals this holiday season! Enjoy festive, sugar-free recipes like Apple & Pecan Cinnamon Yogurt Bowl, Stuffed Squash with Sausage, Kale & Apples, and One Pan Sausage with Parsnips & Apples. Includes five days of planned meals & leftovers to leave room in the week for flexibility and holiday activities.
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5-Day Healthy For The Holidays Meal Plan Week 1
Seven days of meal prep ideas based on Fall-inspired foods. Enjoy recipes like Creamy Potato, Lentil & Kale Casserole, Pumpkin Pie Protein Smoothie and Roasted Butternut Squash Harvest Bowl.
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7-Day Fall Plant-Based Meal Plan
Seven days of meal prep ideas based on Fall-inspired foods. Enjoy recipes like Pumpkin Pie Baked Oatmeal, Salmon & Roasted Root Veggie Salad, and Spicy Turmeric Apple Smoothie.
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7-Day Fall 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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6-Day Love Your Heart 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 Spring Break Detox Meal Plan
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 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 Asian Turkey Lettuce Wraps, Tomato, Kale & Feta Breakfast Pizza, Tropical Ginger Smoothie, & Baked Strawberry Rhubarb Oatmeal.
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5-Day Project Beach Body Meal Plan Week 2
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 Back on Track 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 New Year 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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6-Day Onward & Upward 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.
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6-Day Paleo Pump Up 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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6-Day Quick n' Easy Meal Plan
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 1
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 2
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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6-Day Lighten Up Meal Plan Week 3
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 Vegetarian Summer Fresh 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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6-Day Summer Shape Up 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 Post-Summer Detox 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 Fall Harvest 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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6-Day Immunity Booster 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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6-Day Anti-Inflammatory Meal Plan
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 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 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 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 Eggs n' Guac Breakfast Bowl, Chicken Fingers & Fries, Mediterranean Goddess Bowl, & Blueberry Detox Smoothie.
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5-Day Transformation Meal Plan Week 3
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.
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6-Day Eating for Happiness Meal 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 Meal Prep Mania 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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6-Day Gut Healing 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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6-Day Vegan For 1 Meal Plan
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 1
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 2
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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5-Day Tune Up Meal Plan Week 3
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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5-Day High Protein, Low Carb 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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6-Day Easy Slow Cooker 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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7-Day Low FODMAP IBS 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 Anti-Candida 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 Elimination 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
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 1
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 2
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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5-Day Reset Meal Plan Week 3
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 Ketogenic 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 Thyroid Health Meal 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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5-Day Sunday Meal Prep 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 PCOS 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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7-Day Leaky Gut Meal Plan
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 1
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 2
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.
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5-Day Spring Meal Prep Plan Week 3
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 High Energy 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 Women's Hormone Balancing 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 Prenatal 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 Postnatal 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 Glycemic 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 Whole Food Plant Based 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 Low Carb Paleo 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 Mediterranean Meal Plan
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 1
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 2
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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7-Day Real Food Real Quick Meal Plan Week 3
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 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 Kid-Friendly 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 Low Lectin 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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7-Day 40-30-30 Weight Loss 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 Sugar-Free Paleo 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 Low Fat Vegan 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 Pressure Cooker 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 Autoimmune Ketogenic 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 Non-Perishable Foods Meal Plan
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 Immune Support 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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7-Day Healthy & Affordable 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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7-Day Stress & Anxiety Support Meal Plan
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 1
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 2
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 3
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 Low Histamine Meal Plan Week 4
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 Immune Support 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 Plant-Based Stress & Anxiety Support 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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7-Day Freezer 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 Intermittent Fasting 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 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 Plant-Based Family-Friendly 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 Calorie High Protein 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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7-Day No Fuss Summer Foods 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.
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7-Day 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 Plant-Based Bone Health 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 Follicular 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 Luteal Phase Support 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 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 Low Fat Oil-Free 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 High Protein 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 Menopause Support 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 Menopause Support 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 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 One Pan 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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7-Day 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 Heart Health Meal Plan

7-DAY MEAL PLANS

Healthy Recipes Created by a Registered Dietician

SAVE $10 WHEN YOU BUY 4 MEAL PLANS – USE CODE HMFMEALPLAN

Featured Summer Meal Plans

6-Day Summer Shape Up Meal Plan

7-Day No Fuss Summer Foods Meal Plan

6-Day Post-Summer Detox Meal Plan

6-Day Vegetarian Summer Fresh Meal Plan

In each meal plan, you’ll receive:

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