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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...
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
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
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!
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.
Freezer Veggie Breakfast Burritos
Avocado Beef Quesadilla
Chorizo Avocado Lettuce Wraps
English Muffin Breakfast Pizzas
Steak & Egg Sandwich
...to name a few
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.
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
Sesame Orange Bok Choy
Maple Mustard Brussel Sprouts
Sweet Potato Flatbread
Homemade Kim Chi
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.
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!
Decreasing alcohol intake has loads of benefits such as reducing the risk of heart disease, and accidents, and improving cognitive functioning and emotional regulation.
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
...to name a few
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.
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.
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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