Healthy 7-Day Plant-Based Meal Plan

Save time, stop wasting food, get the right nutrients, boost your energy levels, and drop the extra pounds

Try a week of eating healthy with a perfectly-portioned,
nutritionally-balanced online meal plan program

Have you ever stressed yourself out trying to figure out how to get balanced nutrition? Asked yourself, “How do I plan meals that give me the right amount of all the nutrients I need on a daily basis?”

There’s so much information out there, much of it conflicting, that it becomes overwhelming. Do you ever find there are just way too many choices out there to decide what’s best for you to make?

People often tell me they feel frustrated and decide it’s easier to not change anything about what they eat.

It takes effort to figure out what to cook for yourself, know how much to eat and when, not to mention 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 and how easy and quick it can be!

The Power of a Plan

I used to hate planning meals. It would take me hours to find a recipe, check if I had the ingredients, go to the store for what I didn’t have, and then make the meal. I didn’t have enough time for it after work and I would get frustrated.

I wound up making the same things over and over, simply because it was easy.

It took me some time, and some education to become a nutritionist, but I’ve 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 saves me time and effort, plus I don’t waste any of the beautiful foods that used to wind up rotting at the back of the fridge.

It’s easier than I could have imagined to eat super healthy food all the time and it makes me feel better than I thought possible!

I want to help you avoid the challenges I went through figuring things out for myself! I’ve put together a nutritionally-balanced meal plan program for you.

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.

Who Should Join

  • Vegans and vegetarians who want to make sure they’re getting balanced nutrition
  • Meat eaters who want to try plant-based meals or plan for a vegan or vegetarian spouse, friend or loved one
  • Health-oriented people who want to make nutrient-dense meals with whole foods
  • People with dietary restrictions or those who want to avoid gluten, soy, nuts, oil or sugar
  • Busy people who don’t have time to plan out all their meals for the week, or follow elaborate recipes every night
  • People who want to learn how to make healthy meals for themselves, rather than eating out or eating junk food all the time
  • People who have lost touch with the portion sizes they need to nourish themselves without getting excessive calories

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!

Don’t believe me? Ask the dishes! (Or the USDA) “Vegetarian diets can meet all the recommendations for nutrients.

Benefits


  • Gain energy from a nourishing and cleansing meal plan
  • Nourish your body with healthy whole foods
  • Lose weight with nutrient-dense and perfectly-portioned meals (or gain weight if that’s your goal)
  • Have fun making meals without having to do detailed planning
  • Eat delicious meals that you actually want more of
  • Make easy-prep meals that you can put together on a weeknight to recharge yourself

My meal plans are very similar to how I eat myself – with a focus on tasty, whole plant foods, and meals that are simple to put together on a daily basis.

Why these plans are so unique:

Click on each feature listed below to read more details:

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Choose your program!

Busy Person’s Plan

This plan features meals for those people who have no time to cook everything from scratch: busy execs, frequent travelers, students, shift workers, or on-the-go all the time.

BONUS: ‘Eating Healthy On The Go’ ebook!

One-time payment of $67

Go super quick foods

Visa, MasterCard, and PayPal

Some of the meals:

  • Cinnamon Toast
  • Blueberry Smoothie
  • Hummus Sandwich
  • Mediterranean Wrap
  • Chickpea Curry Wrap
  • Peanut Butter Sandwich
  • Olive White Bean Pasta
  • Chocolate Peanut Butter

Whole Foods Plan

This plan is full of healthy whole foods, and shows you exactly how to cook meals with them that are delicious, nourishing, and cleansing all at the same time.

BONUS: ‘Healthy Cooking Techniques’ ebook!

One-time payment of $67

Go DIY whole foods

Visa, MasterCard, and PayPal

Some of the meals:

  • Sunshine Muffins
  • Creamy Banana Quinoa
  • Quinoa Tabbouleh
  • Savory Buckwheat Bowl
  • Sweet Potato Burgers
  • Savory Split Pea Soup
  • Dill White Bean Dip
  • Dark Chocolate + Almonds

Get Them Both!

Get yourself started with both plans – quick meals for those nights when life is crazy and you just don’t have any time to cook, and whole food meals for those days when you have the energy and motivation to cook.

BONUS: Both ebooks!

One-time payment of $97

Go all in!

Visa, MasterCard, and PayPal

Still Not Sure?

Make healthy, tasty meals next week with a balanced 7-day #vegan meal plan by @heathernicholds, a registered holistic nutritionist

*30-Day 100% Money-Back Guarantee

There’s no risk here – give it a try for 30 days and if you’re not totally thrilled, I’ll refund your entire payment.

*Amazing Value

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.

*Unlimited Access Forever

You’ll be able to go through the meal plan as many times as you want, and your access to the members’ site doesn’t expire.

*Download All Recipes + Videos

You can download all of the recipes, videos, audio and PDF text so that you can keep the materials forever.

*Unlimited Access To Me!

You can ask your nutritionist – me! – questions any time, day or night. I’m always here to help, not like most meal plans that are set up and leave you to go through them on your own.

*10% To Charity

Every purchase helps support the health of our planet, the animals, and people. I give 10% of profits to charities that are doing important work.

Just give me one week on this meal plan, and I’ll help you 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’m looking forward to having you join me!
Heather
Heather Nicholds, Registered Holistic Nutritionist

Don’t Take My Word For It!

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

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FAQ

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 only because I figure that’s a day most people have time to prep a few things for the week ahead. You can decide which Sunday you start, or if you consider Wednesdays to be your Sundays, then start then! You can even do a few days, take a break, then do the rest. Some people take the plan as an idea, and just use the recipes and meals when they want to incorporate them into their regular routine. Use the plan however works for you. You will only be evaluated by the size of your smile in the end-of-plan quiz, not on when or how you used the recipes and meals.

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

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. I’m not going to say ‘forever’ because that’s a lot to live up to… That would also involve post-mortem planning. But pretty much as long as I’m alive and getting your support and feedback on this site, I’ll keep it going.

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’m saying ‘forever’ here because this is more on your side, and totally out of my control but once you have a digital file it should theoretically last forever. Sometimes computers decide to crash and take all of their data with them. If such an event should happen to occur in your life, you can just log in to the site and download everything again. You can also email me to cry about your loss of data, because it’s a horrible thing to have happen and I will most definitely cry with you.

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. My best friend loves it because she’s a super-planner and my meal plans take the load off her cause she knows exactly what and how much and when to eat.

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 (like my best friend) who want 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. You can add things, you can take things out if you don’t like them, you can swap foods around.

The only trouble with changing things in this plan is that the grocery list is set up for the exact meals as listed (because I can’t read your mind, and the software that runs the meal plan doesn’t allow for swaps aside from the customizations for the dietary restrictions listed above), so you may not 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 avoid dairy, eggs, meat, fish and poultry? i.e. is it vegan?

Yup, this is a 100% vegan meal plan. It’s not to discourage my meat-eating followers, but to be honest I don’t know how to cook chicken or eggs, and since I’m vegan I do things plants-only. It’s also 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 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 – and tried – lots of different health approaches, such as Ayurveda, Chinese nutrition, raw food, and the diets of the healthiest cultures around the world, plus our western diet and popular weight loss diets. After studying to become a holistic nutritionist, I’ve taken a balanced 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. This is simply a healthy way of eating and living.

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 he/she/I 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 (I’ve heard that there are people who actually don’t like chocolate!), 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 include dark chocolate sometimes, and I also show you how to make super healthy chocolate treats – I even make it for breakfast somtimes. Breakfast is my favorite time to eat dessert…

Do you use any weird ingredients?

Well, ‘weird’ is a bit subjective, but I keep the ingredient list for my plans 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. If you really can’t get hold of something, or it’s too expensive where you are (avocados where I am right now are $3 each!!!), just let me know and I’ll help you figure out an alternative.

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

You can do some really fun things with a $400 blender, but I would never tell you that you absolutely had to buy one. Healthy eating doesn’t require any special equipment, but here are the tools I use on a regular basis and would be used to make the dishes in 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. I sometimes use other tools (like a citrus zester and a garlic press) but you can get by if you don’t have them.

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.

Online plans only: If you check the ‘soy-free’ option in the customization box, it will make those swaps for you in the plan and the recipes.

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 sunflower seed butter, tahini or any other nut-free butter.

Online plans only: If you check the ‘nut-free’ option in the customization box, it will make those swaps for you in the plan and the recipes.

I don’t have a lot of time to cook. Are the meals quick to prepare? Will I have time to follow this plan?

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 have a section in the site where 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.

Am I actually going to follow this plan?

Personally, I don’t like following meal plans or recipes all the time. You may not follow the plan as laid out, but hopefully it’s still a good resource to give you lots of new healthy recipes and also show you how to portion meals to get the right amount of nourishment and energy for you. It can also be used as a guide to show how to get balanced nutrition on a vegan diet. I put this together to show you how healthy eating works, so you can understand it and make sure that you’re getting the right nutrition and make meals for yourself every day. My goal is not to get you hooked on buying meal plans every week – it’s to empower you to make your own plan and just know how to eat healthfully on a daily basis.

Is there a gluten- and/or wheat-free version of this plan?

I generally create meals and recipes that are inherently gluten-free, but I do include some bread/pasta/flour in some of my plans to make things easy and familiar. In those cases, I give a ‘gluten-free’ option.

Online plans only: You can select ‘gluten-free’ in the customization box that will switch any bread, wraps, pasta and pitas for cooked whole grains or spaghetti squash. The grocery list will be changed accordingly.

I do use rolled oats in the plan for many of the breakfasts, which will work for anyone who either isn’t sensitive to oats or can find gluten-free oats, but for anyone who is sensitive to even gluten-free oats they’ll have to use other grains for those breakfasts (like rolled quinoa, or cooked brown rice) or swap in the oat-free breakfasts in the plan for those breakfasts.

Is there an oil-free version of this plan?

Yes – in the online plans, there’s an ‘oil-free’ option you can check that will switch any oil used in the plan (which is minimal already) for whole food fats, vegetable broth or non-dairy milk depending on the recipe. The grocery list will be changed accordingly.

In the pdf copy I generally give the oil-free swaps in the recipe.

Is there a low-glycemic or diabetic-friendly version of this plan?

I didn’t design this plan for diabetics, but I don’t generally use much sweetener and I focus on whole plant foods that have a lot of fiber. When compared to a standard Western diet, this meal plan will be much better for maintaining fairly stable blood sugar levels – but isn’t specifically designed for that. There are some easy swaps you can make to lower the glycemic load of this plan. Any unrefined dry sugar can be switched for coconut sugar. Maple syrup can be swapped for brown rice syrup. Bananas can be swapped for avocados in smoothies, or any lower-glycemic fruit in a snack or meal.

Is this just a scam to take my money and/or email address?

Absolutely not!! I take a lot of pride in the work I do, and my standards for email communication. I will never ever sell your email address, I will never give it to anyone else for any purpose, and I will only contact you for this plan or for future programs I put together that I think you might be interested in. You can always unsubscribe from any email list you’re on, and you can always email me if you have questions or concerns. I am a real person, providing real programs and services, and if you have any doubts whatsoever just send me a note and I’d be happy to call you on the phone to talk and let you know I’m really here 🙂 If you sign up for something and find that it isn’t what you were expecting, or find it isn’t useful to you, then I will be happy to refund 100% of your purchase.

Do you have a question that wasn’t listed here? Send me a note and I’ll get back to you.