Meal Plans

Themed and Targeted Meal Plans

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Meals in Minutes

Each day of this 7-day meal plan is designed for the person “on the go”. Even with little time and little cooking skills you can quickly create healthy meals. Each plan is designed to be heart healthy, well balanced, fast, and easy to prepare. The plans come with a wide variety of foods and recipes showing you how easy it is to develop healthy eating habits..

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Vegetarian Meal Plans

Lacto-ovo-vegetarian meal plans with the focus on grains, legumes, vegetables, and fruits.  These meal plans offer high fiber/low fat choices consistent with the Dietary Guidelines for Americans and American Heart Association guidelines. Overall the plans are balanced with 50-55% of the calories from carbohydrates, 15-20% from protein, and 25-30% from fat.

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Vegan Meal Plans

Focused on fruits, vegetables, whole grains, nuts and soy products, these meal plans offer high fiber/low fat choices consistent with the Dietary Guidelines for Americans and American Heart Association guidelines. Overall the plans are balanced with 12-14% of the calories from protein, 30-32% from fat and 54-57% from carbohydrates.

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Sport Endurance Meal Plans

Sport endurance plans provide a 7-day meal plan that is designed for runners, bicyclists, skiing, tri-athletes, or any other person participating in an endurance sport. These programs increase stamina through nutrition by adding extra calories to the diet. These plans provide extra carbohydrates that provide fuel for muscles for intensive exercise. Overall the plans are balanced for the endurance athlete with 55-65% of the calories from carbohydrates, 15-20% from protein, and 20-30% from fat.

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Mature Adult Meal Plans

These plans are designed for adults 51 years and older. The meal plans take into consideration the increased needs for Vitamins B6, Folate, and Calcium. Overall the plans are balanced for the mature adult.

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Low Carb Meal Plans

This package contains a variety of lower carbohydrate day plans. Carbohydrates are between 40 and 45% on these plans making them perfect for the maintenance portion of most low carbohydrate/sugar diets. Overall the plans are balanced with 40-45% of the calories from carbohydrates, 25-30% from protein, and 25-35% from fat.

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Smart Fast Food Meal Plans

This package contains a variety of no-cooking required plans. These plans are flexible, including take out, quick mart and fast food. Perfect for the client who does not have the time or doesn’t want to cook and always eats out.

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High Energy Meal Plans

This package contains a variety of plans that are designed to increase your energy over the day. These plans provide more protein early in the day for increased energy and alertness during the morning and afternoon. Daily snacks will help you feel satisfied longer and provide you with the energy you need throughout the day.

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Antioxidant Meal Plans

This plan is focused on high antioxidant fruits and vegetables. Antioxidants are naturally occurring substances found in plants that reduce free radicals in the body. Diseases such as heart disease, cancer, and premature aging may be influenced by large amounts of free radicals in the body. Antioxidants work by absorbing the free radicals and removing them from the body. Each antioxidant rich food is given an ORAC (Oxygen Radical Absorbance Capacity) value. This value measures the absorption capacity of the antioxidant. The meal plans provide foods high in ORAC values that include a wide variety of colors in the meals because each color represents a different antioxidant.

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Gluten Free Meal Plans

This package contains a variety of plans that contain no gluten. The gluten free meal plans provide 7 days of quick and easy to follow recipes as well as readily available gluten free products from your local grocery or natural food store. The plans provide approximately 50% carbohydrate, 20% protein and 30% or less of fat and are also high in fiber. All the items listed can be found as gluten free products, but please check the manufactures label for the item(s) you purchase to ensure it is gluten free.

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Low Sodium Meal Plans

The low sodium meal plans provide 7 days of quick and easy to follow recipes as well as readily available low sodium products from your local grocery or natural food store. Sodium impacts fluid balance in our bodies.  Too much sodium may elevate blood pressure and increase fluid retention. A diet low in sodium is believed to reduce the risk of hypertension and cardiovascular events. Current recommendations for sodium in healthy adults is 2300 mg/day, but certain groups of people should limit their sodium even further. Per the CDC, people 51 and older, African Americans, and people with high blood pressure, diabetes and/or chronic kidney disease should limit their sodium intake to 1500 mg/day. The plans provide approximately 50% carbohydrate, 20% protein and 30% or less of fat and are also high in fiber. All plans are below 1500 mg/day of sodium.

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Healthy Mediterranean Meal Plans

With an emphasis on plant based foods, the Mediterranean diet is full of fresh fruits, vegetables, nuts and legumes. Yogurt, cheese and milk provide a good source of calcium and vitamin D. Herbs and spices are used to flavor foods and unsaturated fats such as olive oil replace butter and other unhealthy fats. Red meat consumption is limited and fish and poultry are eaten weekly. Studies show that eating a Mediterranean diet may protect against heart disease, metabolic syndrome, obesity, type 2 diabetes, dementia, and Alzheimer’s disease. The Mediterranean diet may also promote a longer lifespan. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber.

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Healthy Mexican Meal Plans

The emphasis of this plan is on healthy Mexican and Southwestern cuisine. Fat and sodium have been reduced compared to typical Mexican fare and calories are balanced between carbohydrate, protein and fat. These meal plans include a flavorful mixture of lean meats, beans, corn, peppers,and cheeses. Colorful vegetables, tropical fruits, and zesty salsas also contribute to this delicious and healthy diet. Seasonings such as cumin, garlic, various chili powders, cilantro and lime juice accentuate the distinctive freshness of this cuisine.

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Healthy Asian Meal Plans

The Asian meal plans are an introduction to the unique diet of Asian cultures. There is a heavy emphasis on whole grains such as rice, legumes such a beans, lean proteins and soy based proteins. The Asian diet is generally low in saturated fat and cholesterol and high in fiber and has been linked to lower rates of cancer.

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Detox Meal Plans

This detox meal plan places emphasis on whole, minimally processed foods with high fiber content to allow the body to detox naturally. This plan is not designed to be used for more than a few weeks at a time. Fasting and colon cleansings are not required for detoxification and may be harmful. This diet can also be used on a gluten free, dairy free diet. It may also be considered FODMAP friendly. Choose certified organic meats and produce where available.

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Back to Nature Meal Plans

With an emphasis on unprocessed foods, the Back to Nature meal plan is balanced in protein, fat and carbohydrate and includes all food groups. The meals are full of fresh fruits, vegetables, nuts and legumes which provide excellent sources of vitamins, minerals and fiber. Dairy provides a good source of calcium, vitamin D and protein. Try using grass fed meat, antibiotic-free chicken and wild fish when possible. The plans provide approximately 40% carbohydrate, 25% protein and 35% of fat and are also high in fiber.

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