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3-week plant-based meal guide

3-week plant-based meal guide
  • SKU:3-week plant-based meal guide

A meal guide that will introduce you to the principles of plant-based eating and give you a taste of what the benefit of eating more plants can feel like. 

  • ​32 nutritionist-optimised easy and delicious recipes.
  • ​The recipes in this meal guide combine 20 of the most popular recipes from the Plant Protein Powered recipe eBook, Soul Foods recipe eBook and Summer Salads recipe eBook, all formulated into nutrient-dense and balanced example days of eats. It contains an additional 15 recipes not included in the other recipe eBooks.  
  • Higher protein average days of eats (138g of protein per day).
  • Shopping list template. 
  • Complete nutritional breakdown for each recipe.
  • Weekly emails in real-time. 
  • Food journal. 

A once-off meal plan and 1-1 consultation will cost anywhere from $400 to $600. Additionally, for optimal success, you’ll need at least 2-4 follow-ups and amendments to the meal plan, costing you upwards of $1000+ for results.

To give you the authentic taste of how good you can feel on a plant-based diet, I wanted to give you a chance to have the resources and ‘how to’ without having to pay a horrendous price. All the guesswork, confusion, and overwhelm have been taken out. 

Whether you want to dive straight in and follow the meal guide daily or utilise it as recipe inspiration, this meal guide is an excellent place to start! The meal guide effectively introduces you to balanced, nutrient-dense plant-based recipes to incorporate into your diet.

The bottom line is that it's here to work for YOU. No rules and no labels. It is simply evidence-based nutrition with wholesome and delicious recipes.

AUD $120.00

Want to individualise this guide to your needs?

Uplevel this meal guide into an individualised meal plan!

Once you've purchased the 3-Week Plant-Based Meal Guide we can optimise and adjust 7 days of the guide (you choose whether you'd like to amend week 1, week 2 or week 3) to your specific goals and requirements. 

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For more info check out this FAQ

Read below for the FAQ of the 3-week plant-based meal guide!

Forever! Once you download your eBook, it is yours to keep. 
The 3-week plant-based meal guide differs from the recipe eBooks as each day has been nutritionally formulated for you to reach average micronutrient and energy requirements. The 3-week meal guide has accounted for energy intake, as well as iron, B12, zinc, calcium, selenium and omega-three fatty acid levels. Think of this guide as a solid nutritional starting point for anyone who would like to adopt a more plant-based ethos, but are unsure where to start! The meal guide provides you with a more granular plan as to how you can eat a full day of delicious food, in a balanced and nutritionally optimised way. On the other hand,  the recipe eBooks are a lower investment, solely providing you with recipes to incorporate into your diet on your own
What’s more, to give you a taste of what to expect, 17 of the 32 recipes featured in the 3-week plant-based meal guide, are a combination of the most popular recipes from the 3 recipe eBooks. This includes;
  • 3 recipes from the Soul Foods recipe eBook are featured in the 3-week plant-based meal guide. Whereas, you’ll find the total 25 dessert recipes in the Soul Foods recipe eBook if purchased.
  • 9 recipes from the Plant Protein Powered recipe eBook are featured in the 3-week plant-based meal guide. Whereas, you’ll find the total 25 high protein recipes in the Plant Protein Powered recipe eBook if purchased)
  • 5 exclusive recipes in the Summer Salads recipe eBook are featured in the 3-week plant-based meal guide. Whereas, you’ll find the total 25 salad recipes in the Summer Salads recipe eBook if purchased.
However, of course, the 3-week plant-based meal guide also contains an additional 15 exclusive breakfast, lunch, snack and dessert recipes that are not included in the other recipe eBooks. On the other hand, each recipe eBooks provides you with the full 25 recipes, unlike the meal guide which just gives you a taste of what’s in each.
Both the 3-week plant-based meal guide and the recipe eBooks provide you with;
  • Higher protein options & regular options for recipes when applicable.
  • Complete nutritional breakdown for each recipe.
  • Notes on ingredient brand suggestions and ingredient swaps.
However, unlike the recipe eBooks, the 3-week plant-based meal-guide additionally contains a;
  • Shopping list template.
  • Weekly emails in real-time.
  • Food journal. 
Incredibly simple - I love to cook, but I hate fuss in the kitchen!
  • No recipe is longer than 30 minutes.
  • I made sure to make the method straightforward and to the point.
  • The ingredients are pantry staples and are easy to find at the supermarket.
  • Dinners are made as leftovers for lunch the following day to minimise food prep time and food wastage.
Yes, a nutritional panel for each recipe is provided at the back of the meal guide.
It’s worth noting here that I believe strict fixation on numbers is a reductionist view of nutrition and can potentially harm our relationship with food. However, I acknowledge nutritional panels’ educational value for some individuals and have provided them solely for educational purposes. Please utilise this information with the utmost care.
A shopping list template is provided for you, and you can purchase all the ingredients at your local supermarket. Moreover, specific brands and suggestions of products are Australian based; however, they come with alternative swaps and recommendations. Please note that you will need to add the quantity of each ingredient to the shopping list based on various factors. For example, this may include, which meals you would like to follow for the week, whether you need to double portions, omit certain snacks and so on. 
Of course, okay! Each dinner is prepared as a leftover for lunch the next day, therefore, if you'd like the accessibility and ease of having reduced food waste and minimised cooking preparation time, try to follow the main meals of breakfast, lunch and dinner days in subsequent order. However, this is of course optional.
Caffeine is excellent for improving attention and assisting with several daily tasks needing continuous concentration. Therefore, a moderate amount of caffeine is perfectly okay! I advise limiting your daily caffeine intake to either 1-2 cups of coffee OR 2-3 cups of breakfast/green tea, switching to herbal tea or warm water for all other teas.
Although I suggest you reduce alcohol from your diet, this is not about all-or-nothing rules and restrictions. If you enjoy a glass of wine, for example, on the weekends with friends, so be it. However, just ensure it's within the recommendation of 2 standard drinks at each sitting. What’s more, be aware of the meals you crave the day after drinking alcohol. You'll do great if you keep them plant-based and whole-food based.
Yes, the vast majority of recipes are free of gluten. Some meals contain gluten containing foods (oats, bread, and other gluten-containing grains etc). However, if you are clinically required to be strictly gluten-free, the recipes have gluten-free swaps and suggestions in the ingredient lists.
Anyone who wishes to transition to a nutritious, whole-food, plant-based diet but wants a starting point that ensures it is nutritionally sound and appropriately planned. Regardless of your best intentions, there's no doubt that moving to a plant-based diet can be overwhelming. Although I use the term "plant-based," this dietary pattern and meal guide is not about labels or for individuals who want to strictly embrace a vegan diet. Science abounds with evidence when it comes to our longevity and optimal health. It suggests the optimal dietary pattern is one in which at least 85% of our energy intake originates from plant-based whole-food sources. Hence, a plant-based diet! Whether your variation of a plant-based diet means you are vegetarian, pescatarian, flexitarian or vegan, all promote health, given that plants make up the majority of your diet!
With this in mind, this meal guide has been carefully constructed to give you a solid start to reaching your nutritional requirements on a plant-based diet, while eating delicious and nourishing food. At the beginning of my plant-based journey, I always found myself in a pickle. Recipes were either conventionally healthy, but tasted bland and boring. Or, alternatively, recipes were delicious and satisfying, but unfortunately, they weren’t particularly the healthiest or most wholesome. My approach meets you in the middle. Nutrient-dense, nourishing and health-promoting food but without compromise on taste or satisfaction. The recipes are super easy too. Breakfast can be made in a few minutes, lunches are leftovers, and there's always room for soul foods in the guide to help cultivate a balanced and sustainable lifestyle.
Based on the average energy requirements for females, the meal guide provides, on average, 2000-2200 calories per day. Suppose you are underweight or suffer from a chronic digestive condition. In that case, this meal guide may not be right for you because a healthy whole food plant-based diet may result in unintentional weight loss. Moreover, you might be unable to handle the greater fibre content of the recipes if you have Crohn's or any other gastrointestinal-related disease. 
If you need additional support or have any questions, I am always here to help! You can email me at [email protected], and I will get back to you as soon as possible.