INSTRUCTIONS TO COMPLETE YOUR ORDER:
1. Purchase your new Healthy Eating Plan or Meal Prep For Fitness Recipe Book.
2. Look for your confirmation email so we know which Healthy Eating Meal Plan or Meal Prep For Fitness Recipe Book you would like. (This may be on the next business day)
3. Your new Healthy Eating Plan PDF will be on it's way. With a plan of all the meals and snacks for each day with pictures, nutritional information, a shopping list, extra notes including alternatives and a gorgeous recipe book.
By following a meal plan, you will discover what a difference healthy eating can make to how you feel. You will receive a PDF with a list of all the meals and snacks for each day with pictures, nutritional information, the grocery list and each recipe on an individual page. To achieve optimal health outcomes, nutrition plans ideally can be adapted and refined according to the specific needs of each individual.
A heart-healthy diet packed with vegetables, olive oil and quality protein.
Our Mediterranean Diet is built with high-fibre, 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.
Our Prenatal Diet is filled with high-energy foods that tend to be well-tolerated by pregnant women. Plenty of protein and frequent meals balance blood sugar, which may reduce nausea. Plant-based protein is emphasized to help with common food aversions.
This meal plan is high in iron to help prevent anemia during pregnancy. Foods are also high in calcium to protect bones. We have included plenty of fibre-rich foods to prevent constipation, which can cause significant discomfort during pregnancy.
Our Postnatal Diet is designed to make good nutrition as simple as possible during the hectic postpartum period. We have included meals that can be made in advance, are freezer-friendly, leave leftovers, and are easy to prepare.
Recipes also contain plenty of nutrients to promote lactation. Ingredients like oats and flax seeds not only boost milk supply, but add fibre to prevent postpartum constipation.
Our Women's Hormone Balancing Diet contains key ingredients to promote healthy sex hormone production and detoxification, adrenal health, and thyroid function.
Our 7-Day PCOS Diet is designed to address common concerns of women struggling with Polycystic Ovarian Syndrome including excess body weight, insulin resistance, acne, and high blood pressure.
This 7-day meal plan was created to show a sluggish thyroid some love. It includes foods that are known to support the thyroid while minimising those that may harm this finicky gland.
By including selenium-rich Brazil nuts, healing bone broth, nourishing coconut fat, iodine-packed sea foods, and plenty of omega-3s, this meal plan contains important dietary components to support optimal thyroid health.
Leaky Gut Syndrome is a key contributor to many health issues, from autoimmunity to skin problems.
This meal plan includes plenty of easily digestible meals focusing on phytonutrient rich plants. Anti-inflammatory omega-3 fats and turmeric help reduce inflammation. Fermented foods like sauerkraut and kimchi bring good bacteria back into the gut and healing bone broth provides gelatin to sooth and support damaged gut lining.
Our 7-day Ketogenic Diet is a healthy twist on a 'typical' keto diet which is usually packed with dairy products and lacking in vegetables.
This meal plan is completely dairy-free. Instead of relying on cheese as a staple ingredient for low-carb recipes, we've included a wide range of more nutrient-dense, high-fibre ingredients. Net carbs are approximately 30g/day or less.
This Ketogenic meal plan is designed for the purpose of promoting general health and wellness through ketosis.
Free from all foods with the potential to stimulate the immune system, increase inflammation, and cause irritation to the digestive tract. Our Autoimmune Paleo Diet excludes all refined sugars and oils, grains, legumes, dairy, eggs, nightshades, nuts, seeds, food additives, spices and ingredients that contain extracts of these foods.
Candida overgrowth effects many people, especially those who have taken antibiotics or eaten a high-sugar diet.
Fatigue, brain-fog, poor digestion, fungal infections, skin issues and mood swings are common symptoms of this imbalance.
Our Anti-Candida Diet includes 7 days of meals and snacks which are compliant with the first phase of a candida cleansing diet.
All meals are free from added sugar, yeast, fruit, dairy, high-starch vegetables, and grains.
Clients with uncontrolled IBS often suffer from gas, bloating, diarrhea, constipation, and stomach pain which can have a terrible effect on 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), which may be able to help you identify exactly which foods are responsible for your symptoms.
Gut health is so important. If the gut is unhealthy, every aspect of overall health can become compromised from immunity, to skin quality and even mental health.
This program gives the gut a break from common irritants like grains and legumes. It incorporates gut-loving nutrients like collagen and glutamine. We’ve also added fermented foods to help replenish the gut with good bacteria.
Shop once. Cook once. Eat clean all week.
This program will guide you through how to prepare all your food for a week in just a few hours.
No excuses. Shop once, cook once and eat clean for the week!
A high protein, moderate fat and carbohydrate diet for weight management.
This diet was designed to assist with weight management by maintaining caloric intake at approximately 1,500 calories per day with a macronutrient ratio of approximately 40% carbohydrates, 30% protein, and 30% fat.
Recipes are meal-prep friendly and easy to make. The entire meal plan is gluten-free.
A fun, nut-free, lunchbox-friendly plan.
This plan was designed to make healthy eating simple and fun for children!
It has been designed specifically for children aged 4 to 10, and offers many finger foods, familiar family favourites, and simple snacks.
All meals are lunchbox-friendly and meet the approximate energy needs of most active children. Children are encouraged to follow their natural hunger and fullness cues.
A simple, delicious meal plan with zero added sugars!
This Sugar-Free Diet 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.
A plant-based meal plan offering balanced nutrition without the use of animal products.
The Whole Food Plant Based Diet is a completely animal product-free approach to healthy eating that maximizes whole grains, vegetables and legumes, while minimizing refined sugars and oils.
This plan provides adequate protein from a variety of plant-based sources including grains, legumes, nuts and seeds. Fats are provided by whole food sources like avocados, nuts/seeds, and high-quality oils.
A higher calorie diet to fuel individuals with increased energy requirements.
This diet is perfect for anyone requiring a higher calorie and protein intake. Each day provides approximately 2,100 to 2,300 calories and over 100 grams of protein through simple, whole food meals. Recipes are fun and delicious, helping to prevent boredom.
All material included in these documents are intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this booklet does not, and is not intended to constitute advice or any statement on which reliance should be placed. Users should seek advice as appropriate from a professionally qualified health practitioner on all specific situations and conditions of concern to them.