Meal Plans
Food to promote health
Not sure where to start?? Try out some free meal plans and get a feel for how delicious healthy can taste.
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Try downloading a fully loaded 7-day meal plan.
These meal plans come complete with a detailed grid plan, grocery list, recipes, alternative suggestions and storage suggestions.
This meal plan is dedicated to not going broke eating healthy, nutritious and delicious meals. This plan is designed to help reduce your overall food costs and assist in reducing food waste. With only 15 main ingredients, I'll help you explore the many flavours and possibilities within your budget.
As a bonus, all recipes are nut-, gluten-, and dairy-free.
Navigating ADHD can be challenging, but your meals don’t need to be. This nutrient dense meal plan specifically targets foods rich in Omega-3, fibre, protein and other foods that will help to keep your blood sugars stable to support your focus throughout the day.
Recipes on this plan are designed to take 30ish minutes and require minimal ingredients to help reduce the overall mental load you need to take on for cooking. The meal plan is also designed to rely on batch cooking to help keep your fridge and belly full without constant decision fatigue.
The menstrual support meal plan has been designed to reduce overall inflammation while providing your body with the nutrients it needs for a healthy menstrual cycle. The focus is on maximizing inflammation-lowering and hormone-supporting healthy Omega-3 fatty acids, fibre to keep you regular, and, as always, flavour to get you excited about consuming the recipes on this plan.
If you have recently started or have been on GLP-1 drugs for some time, this meal plan is designed to help you maximize your nutrient intake while helping to reduce potential side effects. This meal plan focuses on optimizing protein intake, maintaining a healthy balance of fats (omega-3 and omega-6) and fibre intake, while ensuring a delicious balance of flavours.
With a background in physical fitness and 6 years of experience as a Sports Nutritionist, I wanted to be sure to provide an option for my athletes. If you aren’t an athlete but enjoy moving or are looking for ways to increase your protein intake while staying plant-based, this meal plan is an excellent option for you.
This meal plan focuses on providing you with quality, high-protein options and variety, so you won’t just be eating tofu every single night. This meal plan is also dairy-free, making it an appropriate choice for our vegan friends. The meals on this plan focus specifically on targeting specific nutrient deficiencies, such as iron and calcium.
If you’ve made the switch or are thinking of making the switch to a plant-based life it is important to consider the nutrients that may become deficient. The most common being IRON. Low iron levels leave us feeling tired, cold, weak and just not like ourselves.
This program not only focuses on iron intake, but also in timing of other nutrients. For example high calcium meals will be separate from high iron meals as calcium may inhibit the absorption of iron. Additionally, nutrients such as vitamin C, folate and B12 will also be boosted in this program to help with absorption and healthy red blood cell development.
Note: this program does not take the place of supplementation and should not be considered as a treatment for anemia.