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Free Meal Plans & Recipes 

Please enjoy these complimentary meal plans and recipe books. Be the first to get free meal plans, recipe books, and updates by subscribing...

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Delicious High Protein Desserts

High Protein Desserts

6g of protein per serving and up

Inspired by the advertising in the check-out of the grocery store, I couldn't be outdone by the new shiny labels on chocolate bars.

42 Recipes including:

French Toast Mug Cake

Edible Chocolate Chip Cookie Dough

Vegan Cinnamon Rolls

No-Bake Mape Pecan Bars

Carrot Cake Breakfast Bars

Fudgey Protein Brownies

...and more!

One Pan Meal Plan

One Pan Meal Plan

Nutritious, flavorful, easy one pan meals designed to help make life less busy.

Our One Pan Meal Program makes meal preparation and cleanup a breeze. Since all the ingredients cook together, you end up with flavorful meals that often taste even better as leftovers. The meals included in this program provide your protein, vegetables, and starch in one dish and are packed with nutrients to support bone health, the immune system, blood glucose management, and a healthy gut.

Healthy Meal Prep Ideas

Healthy Meal Prep Ideas

Tired of Chicken, Rice, and Broccoli?

Get inspired and level up your meal prep game with these exciting meal prep ideas.

Options for vegans, vegetarians, keto, and gluten free diets.

Full nutrient analysis to help fit your macros for competitors.

From my kitchen to yours, enjoy!

Happy Meal Prepping!

Quick, Cheap, Easy High Protein Meals

High Protein Quick Meals

Who says cheap, easy & fast is a bad thing?

Work smart, not hard here.

If you want bougie recipes keep scrolling down this is for my peeps who are busy af and need a boost in protein intake. 

Recipes Include:

Freezer Veggie Breakfast Burritos

Avocado Beef Quesadilla

Chorizo Avocado Lettuce Wraps

English Muffin Breakfast Pizzas

Steak & Egg Sandwich name a few

Healthy Fun Family Style Meals

Healthy Family Style Meals

So much to do and so little time?

Download this recipe book for new one pot meals, casseroles, and slow cooker meals designed to keep you and your family healthy while saving time.

All recipes have serving sizes for 6 and include notes on how to adjust for allergies, sensitivities, and preferences.

Also included is full nutrient breakdown for each recipe.


Try New Vegetables!

Veggie Side Dishes

Unsurprisingly, people who eat a lot of vegetables have a lower risk for cardiovascular disease than people who don’t!

Try a new vegetable (Watercress, Fiddleheads, or Kholrabi, maybe?) or a spin on a veggie you already like... all side dishes so it won't break the bank if you decide you're not a fan. :)

Garlic Parm Edamame

Shitake "Bacon"

Sesame Orange Bok Choy

Maple Mustard Brussel Sprouts

Sweet Potato Flatbread

Homemade Kim Chi

Cauliflower "Wings"

& more...

Beginner or Student Athlete Meal Plan

Student-Athlete Meal Plan

Nutrition is an important part of sports performance for young athletes and promotes optimal growth and development. Adequate energy, macronutrient distribution, micronutrients, and fluids are essential to fuel physical activity and sports participation. Although there are many vitamins and minerals required for good health, particular attention should be devoted to ensuring that athletes consume proper amounts of calcium and iron. The meals in this program consist of wraps, sandwiches, smoothies, simple pasta dishes, and snack boxes to help students prep on the go while also meeting their nutrition needs.


Ulitmate Smoothie Recipe Guide

The Ultimate Smoothie Guide

Start your morning off right with one of these 42 healthy recipes

For all my smoothie lovers, this one is for you.

Tons of tips and tricks on how to veganize, up your protein, or use your fave "superfoods" to make them your own. Also included is full nutrient breakdown for each recipe.

Don't forget to tag us in your happy smoothie selfies!! Enjoy!


Overnight Oats Vegan Recipes

Overnight Oats Recipes

Breakfast doesn't have to be a hassle, great as a side for lunches or to prepare ahead for healthier snack options!

(All recipes are vegan)


Delicious Nonalcoholic Drinks

Nonalcoholic Bevvies


Decreasing alcohol intake has loads of benefits such as reducing the risk of heart disease, and accidents, and improving cognitive functioning and emotional regulation.

Recipes Include:

Watermelon Mint Agua Fresca

Virgin Raspberry Mojito

Green Coconut Ginger Juice

Virgin Grapefruit Margarita

Purple Sweet Potato Iced Latte

(sounds weird but delicious!)

Pink Iced Tea name a few

Eat for a Week with 15 Ingredients

15 Ingredient Meal Plan

Save time at the grocery store with this meal plan. Each day has over 20% daily calories coming from protein. For a plant-based option please contact me!

*Dairy Free

*Gluten Free

*Nut Free

*Soy Free

*Sugar Free


Budget Friendly Meal Plan

Ballin on a Budget Recipe Book

All recipes cost $2.48 or less per serving.

Money can be a source of stress during uncertain times. It's no secret that stress can have a negative impact on your health. Let us show you how to pack nutrient dense foods into a low-budget meal.

The best budgeting tip we can give? Learn to cook!

Get in the kitchen with your family and try one of these 20 healthy meals.


LowFODMAP Meal Plan


Nutritional therapy for Irritable Bowel Syndrome (IBS).

Irritable Bowel Syndrome (IBS) affects an estimated 10-15% of the population, so it's likely that you or someone you know has experienced it's unpleasant symptoms.

Clients with uncontrolled IBS often suffer from gas, bloating, diarrhea, constipation, and stomach pain which can have a terrible effect on their 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), you may be able to identify exactly which foods are responsible for your symptoms.

*dairy free

*gluten free


Low Purine Gout Recipe Book


A low purine plan with targeted nutrition to lower the risk of recurrent gout attacks.

This program focuses on low purine protein options, plenty of vegetables, and high fiber foods. Citrus fruits provide adequate daily vitamin C and cherries are included for their powerful antioxidant and anti-inflammatory properties. Low-fat dairy products and soy products are added to prevent gout attacks by reducing blood uric acid levels.

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