Meal Plans

Meal Plans for everyone

Meal Plans for every Stage of your Life!  If you have just had a baby or are trying to lose those extra pounds, no more stressing out on Sundays.  Feel ready  for the week with our Meal Plans!  We will give you a grocery list, daily recipes, a weekly schedule and informative nutritional labels that show you how healthy the meals are.  Try your Free Meal Plan today.

Meal plans improve your life

Focus on your new baby, lose those extra pounds or simply start a healthier life by investing in yourself.  You are worth it.  Use our meal plans to improve every aspect of your life.  You will feel less stress and more energy from eating well.

What’s for dinner tonight?

Don’t struggle with, “What should I make for dinner tonight?”  We have thought out every meal for you.  Let’s take the guess work out and follow tried and true methods to help lose weight the healthy way.

No Stress Meal plan

It’s time to stop laying awake at night wondering when things will get better.  It’s time to make a  change.  Once you start our plan, the weight will gradually come off.  Your mind and body will thank you.  We focus on moms and young families.  You could start with the Meal Plans below or if you have a specific issue, you can have a Nutritional Consultation with a professional.

Meal Plan Guidelines

  • We recommend organic, local, sustainable clean food.  We created these meal plans with the latest nutritional facts.  There’s so much misinformation out there.  We are here to clear everything up and set it straight.  No more false news.

80/20 Food Rule

  • We would love for you to follow our meal plans 100% but of course life usually doesn’t work like that.  That’s why we follow the 80/20 Food Rule.  The meal plans are easy to follow and implement right away.  Our meal plans include a grocery list, daily recipes, a weekly schedule and informative nutritional labels for all of our recommendations.  Don’t forget our meal plans are simply guidelines and not rules set in stone.

Cheat Day

  • Enjoy your cheat day!  Wine, dark chocolate and everything fine is okay as long as you are within your 80/20 Food Rule.  We got you!  Yes, we follow the 80/20 Food Rule.  Balance is key.  This leads to gradual change and lifestyle improvement that last much longer than a strict meal plan with no leeway.  So, your cheat day is your own.

Vital minerals and vitamin

  • These meal plans are full of vital minerals and vitamins.  They are healthy, delicious, up-to date and show you how to create slow food easily.

Freedom from the kitchen

  • Last but not least, you will be free of slaving away in the kitchen.  You can prep everything once and attend to your busy life with kids, pets or simply relax.  Have a cup of joe and put your feet up.  You deserve it!

Choose your Plan

Meal Plan 1

Kid-Friendly Program

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 4-10, 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. The plan is easily customizable for individual needs, and children are encouraged to follow their natural hunger and fullness cues.


Meal Plan 2

Prenatal Meal Plan

Prenatal Diet 7 days View Guide A higher-energy, nutrient-rich diet to support mothers-to-be. 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.


Meal Plan 3

Postnatal Meal Plan

An easy meal plan filled with make-ahead recipes for new mothers. 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 galactagogues to promote lactation. Ingredients like oats and flax seeds not only boost milk supply, but add fibre to prevent postpartum constipation.


Meal Plan 4

Weight Loss Meal Plan

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 1,600 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 to increase compliance. The entire meal plan is gluten-free.


Meal Plan 5

Vegan Meal Plan

The most delicious vegan meal plan for 1. Are you living alone or cooking for one? Then this one is for you! This easy but delicious clean eating program is 100% vegan-friendly and focuses on making things in advance so you can spend less time in the kitchen.


Meal Plan 6

Keto Meal Plan

Ketogenic Diet 7 days View Guide A fat-packed, ultra low-carb meal plan to kick the body from glucose dependency to ketosis. 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. We have acknowledged the difference between fibre and other carbohydrates, as fibre is not digested and converted into glucose. The vast majority of carbohydrates on this plan come from fibre, so they will not prevent ketosis. They will, however, support a healthy GI-tract and make for a happier, healthier client. This Ketogenic meal plan is designed for the purpose of promoting general health and wellness through ketosis. It is not intended to treat epilepsy or any other type of seizure disorder.


Meal Plan 7

21-Day Transformation Program

3-weeks of budget-friendly, quick-and-easy meal plans to help you eat clean, feel awesome, save time and save money. The three biggest obstacles when it comes to eating healthy is that it is too expensive, it takes too much time and it is hard to stick to a plan. We’re removing all of these obstacles by giving you three weeks of budget-friendly, quick-and-easy meal plans along with prep guides and a support group. Each meal plan builds off of the previous so you are always using up ingredients and repurposing leftovers. The meal plan is designed to feed two people, but can be modified by adjusting the servings to suit your needs. This is the time. This is the place. You are the person.


Meal Plan 8

21-Day Tune Up Program

3-weeks of delicious and easy clean eating to get you feeling awesome. Summer is right around the corner! This program will guide you through three weeks of eating clean so by the time the first long weekend of summer rolls around, you will be feeling amazing. We are removing all excuses by focusing on easy, budget-friendly meals and snacks. Each week will come with a meal plan, grocery list and prep guide. We are making it super simple for you to eat clean and feel awesome. We are so excited for this one. Let’s do this!


Meal Plan 9

21-Day Reset Program

Hitting the reset button with three weeks of real food. Because eating healthy can feel difficult, we’re making it super simple and fun. The 21-Day Reset Program will give you everything you need to eat clean and look and feel your best. The program comes with three weeks worth of meal plans, shopping lists, delicious recipes and prep guides. We’ve done all the hard work for you. All you need to do is show up. The 21-Day Reset Program is designed to help you take control of your eating habits once and for all. Commit to the challenge and let’s do this together!


Meal Plan 10

21-Day Real Food Real Quick Program

Maximum nutrition in minimum time. Eating healthy doesn’t mean spending your whole life in the kitchen. By batch cooking proteins, using a slow cooker, and prepping breakfasts ahead, you’ll be eating healthy, delicious food in less time than it takes to order takeout. All meals are budget-friendly. We’ve incorporated lots of fibre to keep you feeling full and your digestion on point. Weeknight dinners are insanely quick, and breakfasts are prepped ahead for busy mornings. Leftovers are repurposed for simple and delicious lunches. We’re giving you a weekly meal plan, grocery list, recipes and a prep guide. All you need to do is commit to the challenge. Let’s do this!