New 7 Day Healthy Eating Plan/Healthy Meal Plans For A Vegan Diet

New 7 Day Healthy Eating Plan/Healthy Meal Plans For A Vegan Diet
Heather Nicholds, C.H.N.


This resource has been updated to a 28-day online meal plan.


“How To Succeed On A Plant-Based Diet”

Secrets From A Holistic Nutritionist Who Used To Be Chubby And Had Exhausting Energy Lows

by Heather Nauta, Registered Holistic Nutritionist

If you could transform your healthy eating habits and increase your energy in just 7 days, would you jump at the chance?

I’ve tried every version of healthy eating on my way to becoming a Registered Holistic Nutritionist. I made a lot of mistakes, and for a long time, I got nowhere.

But now I’ve figured out what a successful diet is all about, and I can’t imagine going back to how I felt before.

Here’s what happens when you get on a healthy eating plan:

  1. Energy. You get more energy. When your body spends less energy on digestion, and when it gets more nutrients and less filler, you will be less tired and more energetic.
  2. Weight. If you are overweight, you start to lose weight. When you have the right balance of healthy foods to eat and the right amount of food, you simply gravitate towards a healthy weight.
  3. Health. You can overcome many health issues. As you improve your diet, you allow your body to do what it does best – heal itself. Allergies, heart disease, diabetes, constipation, cholesterol – the list of health issues a healthy diet fixes goes on and on.

I’ve been a meat eater, a vegetarian and a vegan. I’ve been 100% raw. I’ve followed an Ayurvedic regimen for my body type. I’ve taken Chinese herbs, superfood smoothies, and various supplements.

A lot of the health advice I followed simply didn’t work for me.

Nothing Worked For Me Until.

When Phil and I went on a vegetarian diet plan and then a vegan diet meal plan, we started to feel a little better, but didn’t see any big improvements.

Split Pea Veggie Burger
Split Pea Veggie Burger

That’s about when I decided to become a Registered Holistic Nutritionist.

And having become a fairly accomplished cook after experimenting with all of these different food philosophies, I decided to take that a step further and participate in some cooking classes.

I eventually enrolled in the School of Natural Cookery.

After that, I started to get it. I figured out which foods were right and wrong, and how to prepare and combine them properly.

Phil’s acne cleared up in a few months. I was no longer getting tired in the afternoons. We were able to get things done later into the evening and get up earlier in the morning.

We haven’t been sick since then. Not once.

If you have low energy, health issues, or difficulty reaching a healthy weight, a plant-based diet will definitely help IF you know what you’re doing. We both lost weight and improved our health and energy.

We’re both at a healthy weight now (Phil’s actually building some nice muscles again). We’re full of energy and we’re healthy and excited to get up each morning to see what the day brings.

I’ve learned a lot along the way, and I wanted to share that with you, so I came up with this 7 day healthy eating plan that helps your body get the nutrients it needs instead of just empty calories. In fact, I recently updated this diet food plan to Version 2.

Be sure to read this whole article because some of the secret ingredients for getting healthy are discussed here.

You can start this amazing transformation in just 7 days.

Why Do You Want To Be Healthy?

Carob Almond Cookies
Carob Almond Cookies

I work with a lot of vegans and vegetarians, and people who are just interested in a plant-based diet.

Most people want to either lose weight or get more energy, and they want to know how to get proper protein and certain other nutrients.

They also want to know which healthy foods to eat (or serve to friends) on a vegan or vegetarian diet.

What do you want to know about? If you’re like the people I’ve heard from, maybe you are:

  • Trying to figure out what foods and simple recipes you can add to your diet.
  • Wondering how to get enough protein, iron, calcium, vitamin b12 and other nutrients.
  • Struggling to find fast ways to eat balanced meals without breaking the bank.
  • Wondering what to eat in social situations and what you can bring to parties.
  • Looking to shed a few pounds – or maybe a lot of pounds.
  • Interested in finding good foods for a picky eater.

And why do you want to eat a healthier diet? Maybe you are:

  • Tired of being overweight and ready to do something about it.
  • Concerned about living in a way that will preserve your quality of life as long as possible. Maybe you like to go for walks or play with kids or grand kids (or your spouse), and don’t want to have to stop.
  • Going through some health issues and are beginning to see the way you treat your body is the biggest part of why you’re not feeling as good as you should at your age.
  • Fed up with eating the wrong things and not having the knowledge or willpower to eat the right things.
  • Not eating as well lately, even though you used to eat fairly healthy. Maybe you’ve been eating a lot of processed or fatty foods and want to get back on track.
  • Having mood swings or feeling tired or lethargic.
  • Trying to create as healthy a living environment for your spouse (and possibly children) as you can.
  • Developing some allergies you didn’t have before, and you want to strengthen your digestive system to get rid of them.
  • Tired of being on medications and want to get healthy again.

I developed this 7 day healthy eating plan to answer all of these questions, so if you have any of them, it may be just perfect for you. Let’s start with what a healthy meal plan is.

4 Factors Of A Successful Healthy Meal Plan

Maple Berry Oatmeal
Maple Berry Oatmeal

A lot of people know kind of what they should be doing when it comes to healthy eating, but don’t know where to start, or how to hunker down and put it all together.

Of all of the food philosophies I’ve studied from the healthiest cultures around the world, there are 4 main factors they have in common.

The most popular diet plans such as Nutrisystem, Weight Watchers, Jenny Craig and eDiets get some of these right, but they don’t go all the way.

These 4 factors are the basis of this 7 day healthy eating plan. To read about them, click on the 4 tabs below:

{loadposition 7dayfactors}

Every Healthy Culture Has Embraced These 4 Factors

Spiced Apple Cranberry Muffins
Spiced Apple Cranberry Muffins

Whole foods, balance, variety and mostly plants. Healthy cultures have embraced most, if not all of these factors as part of their lifestyle.

Now of course, these factors aren’t rocket science. These are the kinds of things you probably know you should do to improve your health.

But there’s more to it than that.

Every healthy culture has learned how to get balance and variety from whole plant foods by developing simple recipes that make them taste incredible.

This way, it becomes easy to stick to a weekly healthy eating plan.

This Plan Introduces You To All 4 Factors In Just 7 Days

So it’s all about taking the 4 factors, building them into a variety of delicious healthy eating recipes, and putting them into a healthy balanced diet plan.

Do you have to stop eating yummy food? No way! Healthy food can taste amazingly good.

Check out this simple homemade ice cream below. It tastes amazing! I eat a variation of it every day. Ice cream can be good for you if you make it yourself in the right way, and in the videos with this healthy meal plan I’ll show you exactly how to do that.

Raspberry Banana Ice Cream
Raspberry Banana Ice Cream

In fact, this health meal plan is about bringing delicious foods into your diet, rather than cutting everything out.

Being positive and focusing on getting lots of good healthy foods to eat is a much easier way to eat a healthy diet than cutting things out and feeling restricted all the time.

This diet focuses on the above 4 factors. It’s a shift from refined/processed foods – such as what comes out of a box from the grocery store or your local fast food joint – to whole foods.

The focus is on balance and variety, and mostly plants. Taste is not compromised. Deliciousness is emphasized!

Of course, many of your junk food cravings will start to go away as you consume nutrient dense foods from the plan.

My main goal is to teach you how to make a variety of healthy whole foods in a balanced way without getting too stressed. You can find some of this on my website, but this meal plan gets into much more detail, and most importantly, shows you how to get balanced nutrition by eating the right mix of foods throughout the day and the week.

As you have seen about balance, one of the most important factors is eating the right foods at the right time to make it easiest on your digestive system.

Most diets don’t do a good job of this, but when you do this, you quickly get to see the benefits of more energy, improved health, and even weight loss if that’s your goal.

Now onto what this is about.

For People Who Want A Complete Plan For Success

When you first become interested in healthy eating, it isn’t easy. It wasn’t for me. I wish I would have had a guidebook and some healthy meal plans from the beginning so I could have those two years back.

Thai Tomato Soup
Thai Tomato Soup

This healthy eating diet plan is your own personal guide for starting – or recommitting to – your healthy diet. It’s easy to follow, and if you stick with it, you will be on the road to success. I guarantee it.

The idea for this resource came to me simply from keeping track of the questions I get from people.

They enjoy watching my recipe videos, but they wanted a complete and nutritionally-balanced healthy eating plan.

Some of them have tried other popular diet meal plans like Nutrisystem and eDiets. They can work in the short term, but they get expensive, and the processed foods are not good for your health in the long term, compared with fresh, whole foods.

This healthy eating plan for a week is my answer – a complete healthy meal plan and grocery list for 7 days, along with over 40 videos showing you exactly how to put your meals together. One week is the perfect amount of time to establish healthy eating habits and learn some new recipes. Plus it’s short and easy, and I’ve done all the work for you.

I am sure you will definitely feel amazing on this plan. You will even lose weight in the first week if you follow the 1200 calorie diet plan. Your friends will want to know what you’re doing.

7 Day Healthy Eating Plan – How It Works

Let me explain exactly what this is all about. While it is a 7 day healthy meal plan at its core, what you get is much more than that, so I’m calling it the 28 Day Healthy Meal Plan.

I don’t want the name to scare you away – I just wanted to make it clear that this is bigger than a vegan diet meal plan.

It’s a blueprint for how to expand your food horizons, try some new healthy eating recipes, and shift your healthy eating habits so you can get more energy and improve your health. I’ve included a healthy eating plan to lose weight if you want to do that, too.

And yes, the focus is a simple, complete 7 day healthy eating plan that includes balanced recipes for all of your meals – breakfast, lunch and dinner, plus 2 snacks each day.

I’ve spent a huge amount of time rigorously breaking this down nutritionally to an ideal starting point for you.

Not only are the recipes in writing, but they are on video, so you can see exactly how it’s done. And all of the recipes here are simple and quick.

Here’s how it works.

Exclusive Website

7 Day Healthy Eating Plan

I’ve put together a website exclusively for people who get on board. You get access to the 40+ videos I’ve put together, most of which are recipes, and some of which are videos about healthy eating.

In these videos, you will see precisely what you need to do. Simple.

In fact, most of your snacks and some of your meals will come from leftovers from the previous day. I know you’re busy, so you want to keep things fast and easy. Food preparation time is a factor for me, too.

7 Day Vegan Diet Meal Plan

Healthy Meal Plans

A complete 7 day healthy eating plan of simple, fast, incredibly-delicious, nutritionally-balanced meals that leave you and your family satisfied and full of energy. It includes exact recipes on how to makes these delicious breakfasts, lunches, dinners and snacks.

It also includes a complete grocery list of every item you’ll need for all 7 days, so you can just head to the store, buy what you need, and get going right now.

This could be extremely valuable to you, because many people don’t know what they can and should eat on a vegetarian, vegan or plant-based diet.

By the way, while you may see some ingredients that may be new to you, many of them are optional and there are ideas included on what to substitute. They are for those who want to experience new healthy foods to eat and a variety of foods.

But these ingredients are not difficult to find, and the meals are not at all expensive to make. I know I’m on a budget when it comes to making my meals, so I’m not going to ask you to go spend a bunch of money on weird ingredients.


I’ve put together some extras to make this an easy diet plan that’s more complete for you:

  • Separate b&w pdf files of the grocery list you can print out.
  • A full nutritional breakdown for each food and meal in the meal plan.
  • A quick start guide so you know where to begin and how to get through it.

I’ve tried to think of these little things to make this healthy meal plan simple for you.

Free Bonuses – $30 Value!

I want to make this resource so valuable that it’s an easy decision for you to jump in and take your health to the next level, so I’m throwing in these bonuses to sweeten the deal even more:

Healthy Eating Guidebook – $15 Value

Tuning in to your body’s needs is the only way to find out what’s healthy for you as an individual. The trouble is, you can’t tune in to your body until you’ve gotten to a baseline of health.

Vegan Diet Meal Plan Guidebook

That’s why I put together this healthy eating guidebook. It’s a guide to get you started on the path to health. There are 6 sections:

  1. What healthy eating is, and how to transition
  2. What a vegan or vegetarian diet is, and the benefits
  3. How to plan your meals for balanced nutrition
  4. The basics of healthy cooking, and making healthy foods taste amazing
  5. How to make healthy choices at restaurants and parties
  6. Which supplements to take

Weight Loss Guidebook – $15 Value

So many diet plans focus your energy on avoiding, losing, reducing. That’s not a healthy way to live, and it’s certainly not very fun.

Instead, why not turn your energy around and focus on creating health for yourself? It’ll take some time to shift your thinking, but it’s a much healthier outlook on diet and weight loss.

Weight Loss Guidebook

You create health by adding healthy, whole plant foods to your diet and gradually reducing unhealthy foods.

  1. What healthy weight loss is, and how to achieve it
  2. How different foods affect your fat-burning potential
  3. How to overcome emotional eating and food addictions
  4. How to stick to your plan at restaurants and parties
  5. How to do a safe and effective cleanse
  6. Importance and basics of exercise

What Is Different About This?

When you order the 7 day health eating plan today, I’ll give you everything right away, including the bonuses.

You may be thinking, “This is all well and good, but how is this different from all the other diets out there that make big promises?”

The biggest three differences are:

{loadposition 7daydifferences}

90 Day, Risk-Free 100% Money-Back Guarantee

I worked very hard on putting this together and I’m thrilled with how it came out. I know it will help you improve your health.

I want to make sure you have a chance to take a whole week to go through it, so I’m offering you a 90 day, risk-free 100% money-back guarantee. If this healthy diet plan isn’t what you were expecting, let me know.

I’ll refund 100% of your money, no questions asked.

Who Should Try This Healthy Meal Plan?

If you are looking to use more plant foods in your diet, but still get balanced nutrition, this meal plan is something you should definitely look at. Or if you’re wanting to try (or already are) vegetarian or vegan, and want to step up your food game, this is for you.

Tacos With Peach Salsa
Tacos With Peach Salsa

Here’s what you may notice after the 7 days:

  1. You’ll have enough energy to sail through the day.
  2. Your clothes may fit a little looser.
  3. Your body will begin to detox, starting the process of improving your health.

I should note that, as with all of my products, the recipes are not for professional chefs. You won’t find long, over-the-top techniques in this product, as you probably prefer to keep it relatively simple.

The meals are inventive but not fussy or complicated – perfect for a home cook on the go, but again not for a pro.

But you definitely don’t have to worry about getting enough food. The way the 7 day meal plan works is by replacing empty calories with nutrient-dense calories. So you still get plenty of calories, but many more nutrients.

It’s also a great price. As a holistic nutritionist, I charge $90 for a 1 hour appointment. If you were to hire me to put together a personalized 7 day diet plan for you, it would cost at least $270.

Here, you can get a great easy diet plan for much less than the cost of a 1 hour consultation. That’s my kind of math.

Just give me 7 days and I’ll get you going on the road to health. But you do have to start. Just reading about the healthy meal plan won’t get you very far.

You can stay where you are if you’re satisfied with your eating habits and cooking skills, or you can take action now and change your life, completely risk free. From my end, I can’t wait to hear about how your life has changed after you’ve gone through the program.

To order, simply click the “Add to Cart” button below and you’ll get everything right now.

Get On Board Now!

I’ve recently updated the whole vegan diet meal plan to Version 2, based on feedback I’ve received from people who completed it this year.

Heather Nauta

YES Heather, I definitely want the 28 Day Healthy Meal Plan to get me going on my healthy eating.

I believe this has exceptional value for my health. By paying this low price right now, I know I will save time and money in the long run.

I know I will receive the following:

  1. Exclusive website access
  2. 7 Day Meal Plan Ebook
  3. Printable grocery list
  4. Nutritional breakdowns
  5. Healthy Eating Guidebook Ebook
  6. Healthy Weight Loss Guidebook Ebook



P.S. I should mention, if you are looking for a huge, 90 day online diet plan, this is not the resource for you. Experience tells me it’s best to focus on a simple 7 day plan to get you kickstarted.

But if you want to get on a healthy balanced diet and make healthy meals that you (and others) will love, this is what you’re looking for. This is a simple, complete 7 day healthy eating plan that includes recipes for all of your meals – breakfast, lunch and dinner, plus 2 snacks each day.

It’s presented on an exclusive website and in an ebook, as well as the bonuses – a healthy eating guidebook and weight loss guidebook – and all of the other extras.

Not only are the recipes in writing, but they are on video, so you can see exactly how it’s done. And all of the recipes here are simple and quick, with lots of variety so you can use the plan over and over and gradually substitute in your own favorites.

With the 90 day, risk-free 100% money-back guarantee, I hope the choice is easy. Get it as a gift for someone who is interested in healthy eating, or get it for yourself.



Leave a reply

Your email address will not be published. Required fields are marked *


vegan taster meal plan + quick start guide

Download Free