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.
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.
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.
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.
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 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.
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.
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...
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.
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.
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.
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 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 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
and I'll get back to you.
"What an array of foods that are healthy and what I want and need to eat! Cookbooks just were too much for my mind trying to figure out what to cook when. Your menus seem to be easier. The Black Bean Taco Salad is to die for!!!! Your meal plan has changed my life. I could never thank you enough."
"This is amazing, just unbelievable, priceless, wow, you have out done yourself!!! We are loving the easy planning and the fact that we can change the calories. This is doing our bodies so well and enjoying the numbers on the scale too. Thanks for all your hard work. It is worth it in gold for our family."
- Alesha, Holly Springs NC
"I have been following your meal plan I purchased recently. Great info (well structured and easy to follow) and great videos, recipes etc. At first I was struggling with my addiction to cheese but now I feel great. I have tons of energy and I don't feel sluggish any more. Thank you so much for all the hard work you put into this."
- Jitka, Cleveland, Ohio
"I haven't encountered a recipe that I did not like on my eating plan I like the variety a lot! Your website is very user friendly and full of information!! I really like that you can personalize a recipe by simply checking the gluten free/low glycemic etc."
- Bernice :)
"I must give you an update. I started with your healthy meal plans about 4 months ago. Last week I had blood work done, and all the test results were great. So a big thank you from someone who never eat junk food but never really figured out how to cook healthy delicious meals."
- Ian, NY
"My goal was to lose weight and I have! 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. I'm exercising more now also so that goal should certainly be in reach. Thanks for the wonderful resources Heather!"
- Stefan, Belgium
"I have already looked at tomorrow's meal plan. The ingredients are so "normal" that I either have them in the house already or will be able to get them in the neighborhood grocery store on the way home from work. Perfect for a working mom! Thanks for all your great and inspiring work."
"The reason I bought the meal plan was to get some quick recipes for the work week that would provide balanced portions of calories and nutrients. If you can create any recipe with squash that I'll enjoy, that's a major accomplishment...and you've done that."
- Andrea, Fontana CA
"Just wanted to write to you to let you know how much I'm loving this plan. The recipes are disarmingly simple and delicious!! I've got far too many vegan cookbooks and I'm always overwhelmed when it comes to choosing something to make - too many choices!!"
- Fiona, Toronto ON
"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. I'm only a week in but now I can’t imagine any reason why I wouldn't keep eating like this!"
- Lauren, Vienna ME
"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."
- Melanie, Warren OH
"I chose your plan above all the others out there because to me you seem to be the most "down to earth" nutritionist with recipes that are both delicious and relatively easy to make from ingredients available almost anywhere, even here in Germany."
- Ursula, Neu-Ulm, Germany
"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."
- Bridget, Minneapolis MN
"Thanks Heather...I bought your plan and find your meals to be the easiest AND tastiest I have ever had. They taste so complex, the flavors are amazing...I have been blown away!! I followed the 1500 calorie plan and have never been so completely satisfied in my life!! AMAZING!!!!"
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.