Meal Plans

Looking for a meal plan to help you on your way to a healthier diet? I have 3 meal plans to choose from, all of them offering you 14 days of healthy meals.

These meal plans are not restrictive. They’re designed to offer you the nutrients and energy that you need, while offering delicious meal ideas. Each meal is balanced with carbohydrates, protein and healthy fats, which is meant to make you feel satisfied and energized.

You have 3 Meal Plans to Choose From:

Each meal plan includes:

  • 14 days of recipes, 3 recipes per day (some meals use leftovers)
  • A page for each recipe with ingredients and instructions
  • Nutrition facts for each recipe, including calories, carbohydrates, fat, protein and fiber
  • Total calories and macronutrients for each day
  • Notes on how to meal prep for each week (if you decide to do so)
  • Notes on how to save money while following the meal plans
  • A guide on how to cook grains and pulses
  • Notes on food storage
  • A list of healthy snack ideas, separated by calorie content
  • 2-3 snack recipes
  • Separate grocery lists for each week

All meal plans are also free of added sugar. However, this doesn’t mean you can’t have added sugar in the form of snacks or treats. I simply didn’t include any added sugars to the meals or snack suggestions. Use these meal plans as it best suits you!

Also, each day adds up to approximately 1500 calories (500 calories per meal). This was done for a reason. This way, you can add snacks as needed to meet your calorie and health goals.

Each meal plan is made for one person. However, you can easily double or triple the recipes if cooking for a family.

Finally, you do need to know some basic cooking skills to follow these meal plans. There are some very basic recipes included, such as a simple soup, stir fry or pancakes, etc.

Q&A

Can I Adjust the Recipes?

Yes! I left some options vague to give you more control over your food choices. For example, I don’t always specify which fruit or vegetable to eat, which means you can pick your favorite or pick one that’s in season or on sale at your local grocery store. Food availability changes from one region to another and from one season to another. By giving you control over your choices, you can adapt this meal plan to your preferences and lifestyle.

You can also adjust the flavors of the meals by adding low calorie, low sodium condiments, herbs, spices, pepper, etc. However, be mindful of the sugar, fat and salt that you add to your food.

Can I Change the Order of the Meal Plan?

Yes, you can change the order according to your preferences that day. I arranged each day to include a variety of foods and to avoid repetition, but feel free to change it to your liking.

Each breakfast, lunch and dinner are set up to be approximately 500 calories (+/- 50), which means they’re easily interchangeable. If there’s a meal you like more than another, you can have it more often. Similarly, if there’s a meal that’s not to your taste, then change it for another option.

Will I Lose Weight on This Meal Plan?

The goal of this meal plan is not weight loss. However, depending on your needs and previous eating habits, weight loss can occur while following this plan. Weight loss is much more complex than restricting calories and could depend on many factors. If you’re looking to lose weight, I recommend seeking help from a registered dietitian, which can guide you and offer you individualized tips to help you reach your goals.

Keep in mind that by following this meal plan without snacks, you would only be getting 1500 calories per day, which in most people, will lead to weight loss. Therefore, I suggest adding snacks, depending on your goals.

Again, this is not a specific meal plan designed to lose weight and dictate your every meal. This is a flexible meal plan that’s designed to inspire you to eat a healthy diet and offer you ideas to help you get started.

What About Snacks?

I included snack ideas in this meal plan, ranging from 100 to 200 calories. As mentioned above, this meal plan, without snacks, only adds up to approximately 1500 calories, which is less than most people’s daily calorie requirement. This way, you can add snacks as needed between meals to meet your calorie or health goals.

Pick Your Meal Plan(s):

Get one meal plan for 89$, 2 for 148$ or 3 for 189$ (CAD)! For a personalized 14-day meal plan created by a professional, you would be looking at paying over 200$. These comprehensive plans are a great cheaper way to kick-start your journey to healthy eating.