Get all the right nutrients. Get all the energy you need.
Drop the extra pounds. Stop wasting food.
Perfectly-portioned, nutritionally-balanced online vegan meal plan program
Sorry, this program is closed for renovations!
Watch this space for new ideas in 2018...
You’re home after work. You’re starving.
(Maybe not thinking clearly.)
You want to make something healthy, but it can take hours to…
Who has time for all that?
When it takes that much time and effort to put food in your mouth, it’s easy to fall into the same old habits and cravings that you know aren’t good for you.
(Especially if the healthy stuff tastes terrible.)
Planning meals could be effortless.
The healthy stuff could be so delicious you crave it.
Have you ever stressed out trying to figure out how to get balanced nutrition?
Or asked yourself, “How do I plan meals that give me all the daily nutrients I need?”
Do you find there are just way too many recipes and diets and programs out there to decide what’s best for you?
We live in information-overload, much of it conflicting, and it leaves us overwhelmed into inaction.
People often feel so frustrated they decide it’s easier to just do nothing than stress about what they eat.
You can overcome the overwhelm with a proper plan.
Benefits of the program:
All you have to do is follow step by step this foolproof program to make quick, healthy, delicious and balanced vegan meals, that are easy and actually taste good.
Think of this as your ticket to creating a life full of energy and vitality. All you have to do is follow what I've laid out--and enjoy the benefits.
What this program includes:
Full daily meal plan program with recipes for every meal and snack.
All the foods you'll need for the full week, with exact amounts based on your energy needs.
You'll get a calendar with the meals, plus space to write how you feel and how your energy levels are, so you can see how the program affects your body. (NB: This is NOT about counting calories!)
You'll have videos from me, on how to get prepared plus check-ins as I go through the plan, and helpful tips and information along the way.
Ask questions and get support from people like you - which can be tough if you're the only person in your family or town who's doing what you're doing.
Start the plan whenever works for you, and the videos + recipes of the program are yours to download and keep forever!
*Note: The program is set up to flow through on a daily basis, but it's all there for you to work through on your own pace if you want to go faster or slower.
What sets this program apart from other meal plan programs:
Dynamic portions to get the right amount of fuel for YOUR energy needs
Input your height, weight, age, gender, activity level and weight goal, and the amounts in all of the recipes and the grocery list will change to match.
Cook for others by inputting information for everyone else you cook for, and the recipes and grocery lists will adjust to include them as well.
Vegan + Dietary Restriction Options
This plan is fully vegan, so it's free of all meat, poultry, fish, dairy, eggs and honey.
Check a box, and the recipes will shift to nut-free, gluten-free, soy-free, oil-free and/or athletic - so you have a plan no matter what dietary restrictions you have.
Designed by a Registered Holistic Nutritionist
The level of planning, motivation and nutrition information you get is huge! This is not just a bunch of recipes thrown together like the cheap and free plans you can find elsewhere. This is a nutritionally balanced plan put together by a nutritionist, with a focus on making it easy to make healthy meals and eliminating wasted food in your fridge or cupboard. You'll get a full nutritional breakdown of every food, meal, smoothie and snack for the week
Member Success Stories
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
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
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
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
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. 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
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
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
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
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 :)"
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
Whole Foods Meal Plans:
This plan features meals for those people who are so busy, and have no time to cook everything from scratch.
Perfect for busy professionals, frequent travelers, students, shift workers, or if you're just on-the-go all the time.
Guaranteed to help you get healthy, or your money back.
A full 7-day exercise plan for your week, at three levels: beginner, intermediate and advanced. Cardio, yoga + strength. With videos. No equipment.
My best tips and hints on how to cook whole plant foods - from whole grains to beans to veggies to seasoning. I'll show you how to make healthy food taste absolutely fantastic.
3 days worth of quick-prep meals to use for busy or off-plan days.
Q: "I've never cooked for myself before. Am I going to be able to make the meals in the plan?"
A: 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. That's why I include the bonus cooking tutorial videos - they're like a mini cooking course.
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.
Q: "Am I really going to follow this plan? I don't really like rules..."
I've laid everything out for you, so you don't have to do any of the planning or thinking - just follow my lead and get all the nutrients you need.
That said, if you don't like following plans exactly, you are totally allowed to improvise off the plan I've laid out. (Full disclosure: I hate following plans myself - I am just too much of an improviser to follow anything exactly!)
You can swap recipes around, or make one a few times if you prefer it to another. If you follow the outline of what I put together, and get the variety of healthy whole plant foods I have in the recipes, you'll still find the results we both want for you.
Really unsure? Let's talk! Click here to set up a strategy call with me.
Read more FAQs
Who Should Join
I'll show you how simple it is to get all the nutrients you need - even protein and iron - by eating a variety of healthy, whole plant foods!
Even the USDA knows it's possible: "Vegetarian diets can meet all the recommendations for nutrients."
5% to protecting our planet
The David Suzuki Foundation's mission is to protect the diversity of nature and our quality of life, now and for the future. Their vision is that within a generation, people act on the understanding that we are all interconnected and interdependent with nature. Their top goals are to protect our climate, create livable communities, establish environmental rights and justice, transform the economy, connect with nature, and build community.
Yes! I want to boost my energy levels, drop the extra pounds,
get all the right nutrients, and stop wasting food!
Heather Nicholds is a Certified Holistic Nutritionist who helps newly minted vegans (or veg-curious) fully nourish their bodies so they have the energy to enJOY their lives. Her focus is on making it happen - clarifying practical strategies, bringing flavor and fun to everyday meals, and making it all work even when we're busy. Heather is a YouTube video personality, and has been a speaker at BlogHer Food and Toronto VegFest, and featured on Shape.com, One Green Planet, Huffington Post and Greatist.