Meal Plans
​Healthy food is part of a foundation for wellness.  We can support our health goals by refining our intake of nutrients, macronutrients, antioxidants, and knowing our food sensitivities.  In our consultations we often discuss making dietary changes to support healing.  Here are some helpful meal plans with recipes designed to assist you with these transitions and provide inspiration.

Each meal plan is $11.
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It contains a 7 day plan, grocery list, and recipes for 3 meals plus 2 snacks, if desired, some leftovers are used. Food are whole and unprocessed.

Click "Yes, please!" to purchase.  Upon payment you will be directed to click the link to download the plan.

Paleo Meal Plan

Paleo-style recipes focus on animal protein, fats, and vegetables.  They do not contain grains, gluten, sugar (except from some fruit), legumes or dairy.  Yet, the meals are flavourful and satisfying.

This plan can be great for hormone imbalances, blood sugar issues, digestive upset, and autoimmunity.

Food Sensitivity Plan

If you have a food sensitivity to gluten, eggs, dairy, nuts, soy, or sugar, it can be difficult to be inspired with your meals.  This meal plan provides many options for recipes that do not include these common ingredients, and are delicious!    *meal plan contains fish

Note: you should always consult your practitioner regarding diagnosis and management of allergies or sensitivities.

Anti-Inflammatory Plan

Inflammation is a natural process, but some foods can exacerbate it, like processed, refined or sugary meals.  Food may, or may not, be the main culprit behind inflammation, but modifying your foods can lessen the burden on the body.  These recipes are egg free, gluten free, soy free, and dairy free.     *meal plan contains some fish

Inflammation that is constant or ramped up can be behind many different disease processes.  Ingredients like turmeric and omega-3 fish and hemp seeds are included in these recipes as they are anti-inflammatory foods.

Plant-Based Mediterranean

15 Ingredient Meal Plan

Energy Meal Plan
Whole-grains, nuts, fruit, vegetables, legumes and olive oil are featured in this plant-based (vegan) meal plan.  Eating a plant-based diet might suit your ethical or health needs.  These recipes are high in anti-oxidants and fibre, and full of flavour.  
A whole week's worth of meals with only 15 ingredients!  This meal plan is scaled for one person, but can easily be adjusted for more people.  You can eat nutritious recipes at home with little food waste, which cuts down on costs and prep time.  Recipes are: dairy, gluten, nut, sugar, and soy free; however you can always make substitutions depending on your tastes and sensitivities.
Enjoy meals like Spinach & Salsa Omelette, Coconut Yogurt Chicken, and Sweet Potato Fries with Creamy Salsa.
This meal plan provides at least 100 grams of protein per day.  Recipes are dairy and gluten free, should you need that.  Modifications can be made based on your appetite and energy requirements.  Enjoy recipes like: Peanut butter cup overnight oats, Turkey quinoa pineapple bowl, Ginger beef stir fry, and Chocolate almond butter pudding.

Some people with higher protein requirements may be: peri or menopausal women, people with PCOS, athletes, or people with blood sugar regulation issues.
Recipes and meal plans are for information purposes only.