Boost the nutrition, flavor and energy you get from your food!

The question I get asked most often from my viewers and clients is:
‘How do I plan meals that give me the right amount of all the nutrients I need on a daily basis?’

It’s actually not that difficult to put together healthy balanced meals, but it takes some effort to figure out what to cook for yourself, and when, and how to create new healthy habits when you crave the things you know aren't good for you.

It can feel pretty boring and lonely if you don’t have someone to show you all the fun meals you make.

I didn't used to have fun with cooking meals. It used to take me hours to search out a recipe, check if I had the ingredients, go to the store for what I didn't have, and then make a meal. I really didn't have time for that after work, and I would just get frustrated. I wound up making the same things over and over, just because it was easier.

It took me a while, but I've now figured out how to make healthy meals easily on a regular basis, without taking much time out of my day, and getting a variety of foods and amazing flavors. Now that I'm in the habit, I find it faster, easier and cheaper than I could have imagined to eat super healthy food all the time - and it makes me feel great!

I want to help you avoid the challenge I went through of having to figure things out myself, so I've put together a full 4-week meal plan for you. That way, all you have to do is follow what I've laid out and enjoy the benefits.

Click on the tabs below to read about the benefits my clients have found:

  • Have Fun
  • Lose Weight
  • Gain Energy
  • Get Healthier
  • Feel Motivated
  • Enjoy Tasty Food
  • Feel Confident
  • Feel Satisfied
  • Learn To Use Whole Foods
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I just want to tell you how much fun I'm having with all of this! I never knew I could cook, but it appears that I can. And right now I'm madly in love with you! LOL The food is beautiful and colorful and delicious, and I feel so good to know that I can make something so tasty and healthy. You may (or may not) remember that I originally said I wasn't planning to become a vegan; that I just wanted some healthy, plant-strong recipes to combine with what I usually ate. Well, I'm only a week in but now I can’t imagine any reason why I wouldn't keep eating like this!
Thank you for making this so easy. It’s exactly what I needed: a simple recipe, directions on how to put it all together, and a grocery list of what I need to buy in order to cook for the coming week. In other words, I’m buying healthy ingredients and I know that I will be able to use them up because you are going to tell me what to do with them!
Even washing dishes is simpler. After spending what felt like a lot of money last week in order to stock the pantry and refrigerator, and spending a lot of time collecting it all, I was so happily surprised to only spend about 15 minutes in the grocery store gathering what I needed for Week 2. And it didn't even cost $17.00 to buy it! Woo-hoo!
Lauren, Gunney ME

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My goal was to lose weight and I must say that I have! Since around Christmas until now I have lost almost 12 kg and this is mainly due to healthy eating thanks to you. I am now back in the healthy BMI range. Thanks for the wonderful resources Heather!
- Stefan, Belgium

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I have been a vegan for about 85% of the time and not really felt that good about it. (almost 2 years) Gaining weight when most say they lose weight – getting a tire around the belly... When you put out an email about your weight loss plan my husband says “maybe you should give this a shot”. At first I was insulted (as you know how hard it is when your husband says something about your weight). But I signed on! It took me a while to decide to take the time to make a change and try your program. It has only been a week and I feel great! I am NOT hungry at all, and all of your recipes are absolutely delicious. You and I think alike cause you don’t skimp on sweets... I am sitting here eating delicious oatmeal raisin cookies for breakfast and I can!
So thank you. I look forward to the weeks ahead. Not only are your recipes delicious – they are easy and quick to make! THANK YOU!!! I look forward to eating each day!!! I need to lose about 25 lbs... I feel that I can do this on your program. Not quick results – but it doesn't feel like dieting! THANK YOU!
- Julie, Cumberland ME

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The main reason why I choose to invest my time and money with you is because I wanted a nutritional sound meal plan. I am a runner, and I need my energy. I have payed $20 a month for meal plans and though I've enjoyed the meals, I couldn't stick with the vegan plan for too much time. I felt weak...I got bored...the meals were too healthy!!! Haha! Your meals so far are exciting and I love the Krinkles recipe! In fact, I've given this recipe to my seniors; I'm a school teacher. So far, I feel great...healthy. Thank you for including a sweet treat within the meal plans. I have a sweet tooth and these meal plans are showing me how I can fit something sweet in my diet....that is healthy but delicious!! I hope you continue giving us new ideas and new meal plans...I would be willing to pay for another month of recipes.
I've struggled with the vegan lifestyle because I really don't think I knew how to eat a well rounded diet. Because I run twelve miles a week and lift weights I need to eat a balanced diet. There are so many wonderful vegan cookbooks out there...I've bought so many!...but I don't know how to plan a day's worth of food. Thank you for being a great teacher. I'm kind of getting a hang of what I should be eating. Your recipes rock!
- Melanie, Warren OH

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I am 61 years old. I had excellent health until about age 52 when I started feeling bloated and tired and suffered from joint pain to the point that it interfered with my everyday life. I saw many doctors and specialists for years without relief. They just treated my symptoms. The rheumatologist gave me pain pills for joint pain. In 2005 a gastrointestinal specialist diagnosed IBS for which I was told to take Citrucel daily. The endocrinologist found Hashimoto's Thyroiditis in 2009 and another gastroenterologist found acid reflux (GERD) in 2010. I take Synthroid for my thyroid. I was taking omeprazole for the acid reflux, but I still had much bloating. This summer my cholesterol was flagged at 245. The doctor advised me to go on a low fat diet. I didn't want to start taking even more pills. I had wanted to change my eating for too many years. I started buying vegan books, but deciding where to start was overwhelming. Because of you, I feel I have successfully changed my eating for the better. After 3 weeks on your meal plan my cholesterol went down from 245 to 196, and after 4 months my cholesterol was 173. I haven't had to take medication for acid reflux as well, and I feel my digestive system is healed. I certainly don't need Citrucel anymore. I was recently told my complexion is smoother and I think my eyes have become more blue. My dental technician even commented that my teeth and gums are the healthiest she has ever seen. My sister who is 59 is considering eating healthier now because of the changes she has seen in me. I don't miss eating animal products. I feel good. I am very grateful for your work. I couldn't have done it without you. Thank you. Thank you. Thank you.
- Sincerely, Jacqueline

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I really want to send a note telling you how much I appreciate all the information and great recipes you provide. Honestly, it's only been a week of transitioning and I feel so fantastic. I feel great because of the food I'm eating and the support I am getting from you. You are providing me with the information to do what I have wanted to do for so long, but haven't been able to successfully achieve. I get the inspiration from the emails and videos. My husband and sons are starting to try on their own to make whole foods vegan choices! So... THANKS :) I think what you offer is unique in its delivery and so helpful for visual learners (like me).
I love the motivational emails. :) I can't believe it is the fourth week! I've lost 9 pounds since changing my diet to this plan. I allowed myself to indulge one night in a more processed food and was surprised how icky I felt afterward and the next day. I've never been more excited to continue on this path. My biggest challenge outside of the meal plan will be learning how to control my portions to stay within the calories my body should consume to lose weight and get to a healthy BMI. I've spent some time looking at recipes from vegan and vegan/gluten free cooks; yours are my favorite. You have a lot of recipes available on line but I hope you make a cookbook one day too :)
- Bridget, Minneapolis MN

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End of 3rd day and I am quite impressed! I've stayed on the diet without even being tempted by SAD food. I've been quite intent on learning and following your diet and your advice. My energy level may have increased a bit because, at 67, I find I quite often run out of energy and need to sit and rest. I've had the energy to do all that I need to do for this new lifestyle, and I'm even making separate meals for my husband, who refuses to eat a healthy diet. I must tell you, the recipes have totally surprised me! In 3 days I've had 9 meals and a few snacks and everything is really tasty! I can't believe it! You've managed to make every recipe palatable and enjoyable. AND the scales were down 1 1/2 lbs this morning - and hopefully it won't go back up tomorrow - as I do tend to fluctuate a few pounds from day to day. I didn't want to send kudos prematurely, but I doubt the quality of the recipes will change - so - thank you and KUDOS!! You've managed to figure out exact ingredients to make a meal taste good while including the exact balance of nutrients. Can't wait to taste the next recipe!
- B.J. Pheonix, AZ

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I just wanted to say that I love your plan! It's amazing. I'm feeling really good on it. Partly because the food I'm eating is healthy and fresh and full of variety but also because, armed with your great recipes, I'm actually now in charge of cooking dinner. I'm also more confident in the choices I have been making for the kids' diet (it's very confirming). I never learned to cook and it's always made me feel less of a mum (only slightly). I've always been good at healthy snacks and lots of fruit for the kids (who don't eat junk food) but I'm now packing my husband's lunch box with snacks and lunch and I'm now in charge of the family dinner (up until now he's been the cook) and it's really empowering. We've got a 1 year old and a 2 year old and the more I learn about food and nutrition the better I feel about the new life style we're working so hard at. Your information is spot on, it's accessible and very easy to follow, it is so healthy and so tasty. I love using all the spices. Having recently become vegan (a few months) I was worried I wasn't fuelling my body enough and so didn't dare try it with the kids. I even went to a nutritionist but I didn't feel anywhere near as confident after her visit as I do with your help (and subsequent research I've been doing). I can't thank you enough. But all the same, thank you :)
- Sasha, Brisbane, Australia

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My husband, son (age 21) and I have been eating a (mostly) vegan diet for one year now (prompted by watching Forks Over Knives). We feel great ... satisfied and energetic. We all are runners (our son ran his first marathon in November ... my husband and I stick with 5k's). I signed up for this program for two reasons: the promise of meals and grocery lists all planned out for an entire month and I want to make sure we are eating a balanced diet, especially my son since he runs so much.
I really like how you tell me what size portions to serve. I've been plating our meals at dinner, and your recommended portions must be accurate, because no one has asked for seconds or been too full to finish. Also, I like the nutritional information. I believe all this will help me in the future regarding keeping our meals balanced.
Everything we've had has been delicious. I love the simplicity of the recipes and am amazed at how tasty they are with just basic whole foods. I also like how you don't use (any, so far) tofu or soy ... we like it, but only once in awhile. A big plus: our meat and dairy-loving daughter (age 24) has taken leftovers twice for lunch :)
- Anne

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Hi, Heather - I just want to tell you how much I appreciate you and the wonderful information you have made available to us. I have been bringing vegan cookbooks home from the library and have learned some interesting little tidbits about the beginnings of the vegan movement on this side of the Atlantic, but the reason I'm writing is because I'm seeing so much contrast in what some people consider vegan "cooking" and the strong base that you are giving us in how to create healthy, simple meals using whole foods.
I am consistently pleased by my ability to create a really delicious meal in a short amount of time by using your meal plan. I'll be starting with Week 1 again on Sunday, for the third time, and I'm finally feeling confident enough to start substituting other recipes for some of the ones in the meal plan.
And I feel so powerful when I go grocery shopping! Walking into the store knowing that at least 95% of the items that are for sale are of absolutely no interest to me any more makes me feel really cocky! And it's all thanks to you, because even though I've dabbled with a vegetarian diet in the distant past, it wasn't until I started with your meal plan that I had the information to know what to do with the food that I was bringing home. Having the meal plan has made all the difference and I'm really eager to see where all of this will take me. I have to remind myself to stop talking to people about food and cooking, which would really be laughable if you knew me! All is well.
- Lauren, Vienna, ME

If you're worried about getting enough protein on a vegan diet, or have been scared by stories of vitamin or mineral deficiencies, I'll show you how simple it is to get all the nutrients you need by eating a variety of healthy, whole plant foods. Even the USDA says "vegetarian diets can meet all the recommendations for nutrients," despite wanting to please the dairy, egg and meat industries.

If you're not a regular follower of my weekly videos, you might want to read more about who I am, and about my philosophy of healthy eating, to see if my style sounds like a fit for you.

My newest plan is designed to be like how I eat myself - with a whole foods focus, making plant foods taste incredible, and meals that are simple to put together on a daily basis.

Here's what you get when you sign up:

Click on each feature listed below to read more details:

  • Full 7-Day Meal Plan
  • Portion Sizes For You
  • Weekly Grocery List
  • Calendar/Food Journal
  • Nutritional Information
  • Video Content
  • Audio Content
  • Members' Forum

Full 7-Day Meal Plan

Veggie Boost 7 Day Vegan Meal Plan

Simple, complete healthy meal plans that include recipes for all of your meals - breakfast, lunch and dinner, plus snacks - each day for a whole week.

Many of the meal plans out there (especially the free ones) just give dinners, but I want to make sure you have a plan for your whole day.

Portion Sizes For You

Portion Sizes

Input your height, weight, age, gender, exercise level and weight goal, and the calorie calculator will figure out approximately how many calories you should be taking in.

Then choose the meal plan with the right portion sizes in the recipes, with exact amounts in the grocery list and nutritional information for you, so that you don’t even have to think about calories.

Weekly Grocery List

Weekly Grocery List

A complete weekly grocery list of every item you’ll need to make all the meals and snacks, based on the portion sizes listed in your plan.

So all you have to do is head to the store...

Calendar/Food Journal

Calendar/Food Journal

I find it hard to keep track of what I should be doing on any given day, so I put together a calendar of all the meals and snacks for you.

It also works as a food journal, with spots to note things like how much water you had and how you feel each day.

Nutritional Information

Nutritional Information

I've spent a huge amount of time planning out the meals and days to make sure this is a nutritionally-balanced plan so that you don’t have to worry about any of that.

I show you the nutritional data for every recipe, meal and day - based on the calorie level you're using.

Video Content

I filmed exclusive video tutorials to show you some key concepts and techniques to make cooking and meal prep easier.

Video Content

Audio Content

Audio Content

Audio files that you can download and listen to when you’re on the go - maybe while you’re commuting on on your lunch break.

Members' Forum


You'll get access to ask me any questions you have about the plan or healthy eating in general, plus ask for support from others on my meal plans.

You'll have access to the meal plan site and forum for 6 months, so you can take advantage of this for as long as you need it, and can download any resources you want to keep.

Free Bonus Guidebooks - Worth $27

I want you to be able to eat healthfully on your own after going through the meal plan, so I'm including 3 of my guidebooks. Click on each of the titles to read more details:

  • Healthy Meal Planning
  • Healthy Kitchen Tips
  • Healthy Cooking Techniques

Healthy Meal Planning: Plant-Based Balance

Planning healthy plant-based meals isn't nearly as hard as it’s often made out to be. Once you get the basics down, you can easily and quickly make balanced meals on a regular basis.

Healthy Meal Planning

Here's what's inside:

  • Planning balanced meals
  • Breakfast ideas
  • Breakfast, lunch, dinner, snack and dessert ideas
  • Using leftovers
  • Taking food to-go
  • Calories and portion sizes
Read More

Healthy Kitchen Tips: How To Set Up, Save Time And Save Money

I'm going to show you how to save time and money, being more efficient so that you can enjoy cooking and also being out of the kitchen!

Healthy Kitchen Tips

Here's what's inside:

  • Saving time in the kitchen
  • Saving money on food
  • Preparing foods ahead
  • Grocery shopping, Reading labels & Equipping your kitchen
  • Recognizing strange ingredients & Making healthy and vegan substitutions
  • Cooking for a mixed house or for one
Read More

Healthy Cooking Techniques: Gain Confidence In The Kitchen

Knowing the basics of cooking techniques gives you the tools to have more fun and be confident making meals out of plant foods.

Healthy Weight Loss Guide

Here's what's inside:

  • How to cook vegetables
  • How to cook whole grains
  • How to cook dried beans & How to use canned beans
  • How to use seasonings
  • How to make veggie burgers
  • How to make cookies
Read More

Get your meal plan now for $45 $38

Add To Cart

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Your order is 100% Secure

Know someone who would love to get a healthy boost? I'd be honored if you wanted to share with them:

Dietary Restrictions

Gluten: This plan is gluten-free if you get wheat-free tamari/soy sauce and gluten-free oats.

Nuts: It does have some nuts, but they're not crucial to any of the recipes and can easily be swapped for seeds.

Soy: The only soy product I use is tamari/soy sauce, which you could replace with coconut aminos or another soy-free seasoning.

Heather Nicholds

If you want a meal plan with customizable calorie levels, including the ability to add in other family members you're cooking for, check out my 4-week meal plan.

If you're not sure whether you'll be able to eat the foods in the meal plan, you can download a copy of the grocery list for one of the calorie levels to see what ingredients I use, and the calendar to see the recipes included.

You can also watch me make one of the recipes from the meal plan here: Ginger Carrot Soup. If you want to try out a free 3-day meal plan first, sign up here: 3-Day meal plan.

Just give me one week to try it out, and I'll get you started to see how awesome you can feel when you eat healthy whole plant foods. And I can't wait to hear about how your life has changed after you've gone through the plan :)

I hope you have fun with it,
Heather Nicholds, Registered Holistic Nutritionist

Meal Plan FAQ's

Do I have to start the meal plan right away?

No, you can start whenever you like. The plan is set up to start on a Sunday, but you can decide which Sunday that is.

How long will I have access to the meal plan site?

For the 1-week veggie boost meal plans, your access won't expire for 6 months, which should give you a chance to go in and try the plan a few times, and print or download anything you want to keep.

For the 4-week online meal plan, your access won't expire, so you'll be able to go into the site as long as I continue to run it, which I plan to do indefinitely.

Can I download the video and audio content to watch/listen offline?

Yes – most people don't allow this in membership sites, but I give you the ability to download all of the videos and audio in the plan so that you can watch offline and keep them forever. I even put the audio in zip folders so that you can easily download all of them at once and transfer to your mp3 player.

Do I have to follow the plan exactly as laid out?

No, definitely not! I set up the plan to be as detailed and complete as possible for the people who want that kind of support and structure.

But you could easily just look at the recipes and meals and do your own thing – either following them as laid out but in a different order, or just take them as ideas and make them in your own way. You could follow a day of the plan, and then do your own thing for a day, then come back to another day of the plan. However you want to do it.

The plan may seem very precise and exact, but that's only because I made it for the people who wants that degree of precision. For the people (like me) who prefer general guidelines and concepts to exactness, just think of the plan as an idea from which you can jump off in your own way.

The only trouble with taking your own path through this plan is that the grocery list is for each week in sequence, so you won't want to use it exactly. You can use it as a guideline, though, since the ingredients are the basics of a healthy kitchen and just go with your gut on quantities.

Does the plan include dairy, eggs, meat, fish or poultry? i.e. is it vegan?

Yup, this is a 100% plant foods meal plan. It's not to discourage my meat-eating followers, but it's just the best way to teach you about all of the amazing plant foods out there while supporting my vegan and vegetarian followers. Vegans and vegetarians will find this vegan diet meal plan exactly tailored to your needs, and meat-eaters can treat it as an opportunity to learn about some new plant foods.

Is this plan extreme or restricted?

I've studied many different health approaches, such as Ayurveda, Chinese nutrition, the raw food diet, and the diets of the healthiest cultures around the world, plus our western diet and popular weight loss diets. As such, I've taken a holistic perspective, borrowing from disciplines around the world. I've looked at the benefits and potential problems with all of these diets and what works long term. This is not an extreme, imbalanced diet like many fad Western diets.

What happens if I have a day where I don't want to make the meals in the plan, or I'm going out with friends?

That's no problem – just take the concepts of healthy eating I give you in the plan to try to make fairly healthy choices, and then pick back up the next day or the next meal. You'll just have a bit of extra food if you followed the grocery list exactly.

I'm cooking for an extremely picky eater. Do you think I/he/she will like the meals in the plan?

I put together the recipes in my meal plans with the goal of pleasing someone who isn't used to eating healthy plant foods. I tried to make the meals as simple – but as tasty – as possible, using ingredients and flavors that most people are familiar with. I can't guarantee that the recipes will please everyone's tastebuds, but hopefully most. If there are any ingredients that you just don't like, or can't eat, I'm happy to help you find a substitution.

What happens if I don't like one of the meals?

If there's one recipe or meal that you look at and know that you're not going to want to eat, feel free to change whatever you don't like about it. You can make substitutions, make another meal from the plan, anything from my recipe site, or any other healthy recipe you enjoy. The plan may seem really exact, but that's just the way I had to lay it out to give exact grocery lists and meals for the people who want it that way. But healthy eating can really be very flexible if you want to change things around.

I love chocolate. Am I allowed to have chocolate while I follow the plan?

Oh, you're in luck. I create a lot of chocolate-flavored recipes in my plans because I know there are a lot of chocoholics out there (myself included). I use dark chocolate sometimes, and I also show you how to make super healthy chocolate pudding – I even make it for breakfast somtimes. Breakfast is my favorite time to eat dessert. There are also chocolate peanut butter and chocolate smoothies...

Do you use any weird ingredients?

Well, 'weird' is a bit subjective, but I kept the ingredient list for this plan as simple as possible, using vegetables, fruits, grains, nuts, seeds, and seasonings that you should be able to find at any major supermarket. There are a few things that might be tricky to find (like coconut oil, quinoa, nutritional yeast) but the good news is that those things are now really easy to find and order online.

What kitchen equipment will I need? Will I need to buy a $400 blender?

I don't have a $400 blender and I wouldn't want to ask you to buy one. Healthy eating doesn't require any special equipment, but here are the things I use on a regular basis and have incorporated into the plan: a good knife, a cutting board, pots and pans, various utensils (spoons, ladles, flippers, etc), and some kind of blender or food processor.

Do you use soy in this plan?

The only soy products I used are frozen green edamame beans (which you can easily swap for any other type of bean you prefer or even frozen peas) and tamari/soy sauce (which you can swap for a soy-free aminos or just a bit of sea salt). I don't include any tofu, tempeh or other soy products in these plans.

Do you use corn in this plan?

I occasionally use frozen corn in a recipe, but it's easily left out or swapped for frozen peas, red pepper or any other vegetable you like.

Do you use nuts in this plan?

I do use some nuts, but they're easily swapped out for seeds if you have an allergy or sensitivity. Any of the nuts can be swapped for seeds or maybe some avocado, and peanut butter can be replaced with tahini or any other nut-free butter.

I don't have a lot of time to cook. Are the meals quick to prepare?

I designed the plan to have simple, quick meals on weeknights and any longer meals, or ones to be made in larger batches, are on weekends. I generally try to keep weeknight meals to 30 minutes cooking time, and weekends might be 45 minutes or an hour. I also try to keep meals to one or two pots so that dish cleaning time is minimized as well.

If you have days when you just have absolutely no time to make a meal, I divulged my secret shortcuts and options for making packaged foods healthier, as well as tips for eating out and at parties.

I've never cooked for myself before. Am I going to be able to make the meals in the plan?

I designed the plan to be as easy as possible for people who aren't used to cooking for themselves, or aren't used to cooking whole plant foods. I put the recipes and meals together using as few packaged foods as possible, so you will be learning how to cook things from scratch, but you can totally do it.

Even the most beginner cooks have told me they weren't overwhelmed, and actually enjoyed gaining confidence in their skills in the kitchen. I put together some articles and videos showing you all the important things you need to know about cooking vegetables, whole grains and beans and using seasonings so that you shouldn't have any trouble with the recipes.

Do you have a question that wasn't listed here? Send me an email at This email address is being protected from spambots. You need JavaScript enabled to view it. and I'll get back to you.

Sign Up Today!

Instant access to the following:

  1. Full 7-Day meal plan
  2. Member's access and forum
  3. Nutritional breakdowns
  4. Printable grocery lists
  5. Meal plan calendars
  6. Video and audio content
  7. Bonus guidebooks

$45 $39 USD

Add To Cart

We accept Visa, MasterCard, and PayPal
Your order is 100% Secure

Meal Plan Feedback

30 Days Risk Free

If you sign up and find that this doesn't work for you - for whatever reason - I'll refund your full purchase right away.

If you’re not satisfied, I wouldn't feel right keeping your money and won’t sleep properly. I value my sleep very highly, so if you’re not happy I'm not happy!

10% To Charity

I give 10% of my profits to charities working to improve the health of people, animals and our planet.


About Heather

As a Holistic Nutritionist, I want to share how amazing you can feel on a whole foods plant-based diet, and to how to make simple, fast, incredibly delicious, nutritionally-balanced meals that leave you and your family satisfied and full of energy.

My goal is to empower you to make healthy meals, have success with your healthy weight loss plan, find balance in your body and your life. I hope to inspire you to see healthy eating as an exciting and abundant way of life.

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