Meal Plans

Personalized Meal Plan

A personalized meal plan takes into account your specific dietary requirements, including any allergies, intolerances, or medical conditions you may have. It ensures you’re consuming the right balance of macronutrients and micronutrients to meet your unique needs. A personalized plan can save you time and effort by providing a clear roadmap for your meals and snacks, encourages you to make mindful and informed food choices, and serves as a form of accountability and motivation.

Following a personalized meal plan can help you become more knowledgeable about nutrition and develop a better understanding of your body’s needs.

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Simple Balanced Meal Plan

PROGRAM- 7 days/18 recipes

An easy balanced eating plan for both beginners and seasoned cooks looking to simplify their routine and increase their intake of healthy foods.

Eating a balanced diet and planning simple meals and snacks can help clients reach their goals.

This program helps teach balanced diet basics with a variety of delicious meals and easy to follow recipes. The plan is rich in whole grains, fruits, vegetables, lean proteins and healthy fats. It limits sodium and added sugars.

The meals included in this program support bone health and the immune system while also providing adequate iron intake.

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Menopause Meal Plan

PROGRAM- 7 days/15 recipes

Targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes.

The menopause support program focuses on incorporating nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight and phytoestrogens to reduce hot flashes.

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Low Glycemic Meal Plan

PROGRAM- 6 days/14 recipes

A program designed to support the a low glycemic diet.

This low glycemic plan uses ingredients with a Glycemic index score below 50. This plan includes 3 meals and 2 snacks daily to prevent blood sugar highs and lows. Plenty of healthy fats, fiber, and protein further help to regulate blood sugar levels. Daily carbohydrates are below 150 grams and can be increased by adding whole grain side dishes to meals as needed.

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Family Friendly Meal Plan

PROGRAM- 7 days/21 recipes

Healthy and fun meals designed to satisfy the whole family.

The family-friendly program is full of simple and fun meals that the whole family will enjoy including pizza, tacos, pasta and ice cream.

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Nutrition for Mental Health Meal Plan

PROGRAM- 6 days/14 recipes

A program designed to support the mental health.

What you eat can impact your mental health. This program focuses on incorporating foods with feel-good nutrients including magnesium, vitamin B6, iron, fiber, and omega-3 fatty acids.

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Stress and Anxiety Meal Plan

PROGRAM- 7 days/20 recipes

A high fiber, sugar-free meal plan packed with nutrients to support the body during times of stress.

Nutrition plays an important role in managing anxiety by regulating neurotransmitters and blood sugar. This program is high in magnesium, vitaminB6, iron and fiber to offer extra support during times of stress.

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ADHD Meal Plan

PROGRAM- 7 days/14 recipes

A program designed to support the ADHD.

A well balanced diet preventing common nutrient deficiencies may help improve ADHD symptoms. This plan focuses on high quality protein, omega-3 fats, high fiber and low glycemic carbohydrate sources. Nutrients thought to improve symptoms of ADHD such as iron, zinc, and magnesium are included.

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Immunity Booster Meal Plan

PROGRAM- 6 days/14 recipes

A program designed to support the immune system.

This program incorporates immune-supportive nutrients with a focus on vitamin C, zinc, vitamin A, selenium and vitamin E.

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Heart Health Meal Plan

PROGRAM- 7 days/15 recipes

A program designed to support your heart.

This program features heart-healthy foods, taking inspiration from recommended cardiovascular eating patterns such as the Mediterranean Diet, Portfolio Diet, and DASH Diet.

The Heart Health Program uses extra virgin olive oil as its main cooking oil. It incorporates fruits, vegetables, whole grains, oats, and legumes daily to provide a high-fiber diet. The plan Aldo includes fatty fish such as salmon and plant-based fats from avocado. It incorporates a daily dose of nuts to provide healthy unsaturated fats while keeping saturated fat to a minimum. Sodium is limited to less than 2 grams per day.

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Student Athlete Meal Plan

PROGRAM- 7 days/16 recipes

A program designed to support the student athlete.

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. 

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Arthritis Meal Plan

PROGRAM- 7 days/15 recipes

A program designed to support your artritis.

Meal planning for clients with arthritis is important to help manage joint pain and fatigue. This program includes essential minerals and vitamins that support bone health and prevent or manage osteoporosis, such as calcium, magnesium, potassium, and vitamin C. Anti-inflammatory foods like omega-3 fatty acids, fiber and antioxidants are added to help clients with inflammatory arthritis by alleviating joint stiffness and pain. Iron and folate deficiencies are addressed in the program as these are commonly found in clients with arthritis.

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