Self Care
Meal Plans
Dietitian curated meals to help you balance hormones, optimize your metabolism, & nourish your gut microbiome, all while satisfying your cravings!
I’ve loved these plans!
I’m down 5lbs and my bloating and brain fog are gone! Where do I get more!?
-Sarah N.
Package
Includes
3 Weeks of Meals + Meal Prep Schedule
Breakfast, Lunch, Dinner
Complete
Shopping List
Complete
Shopping List
My Go-To Brands, Kitchen Tools,
& Female
Super Foods
Coming up with quick, creative, and nourishing meals each week can be it’s own full time job!
Coming up with quick, creative, and nourishing meals each week can be it’s own full time job!
Let me help make your weekly routine a little easier.
Hi, I’m Ashley!
I’m an Integrative Dietitian with a passion for using food as medicine, or as I like to call it...Self Care! These recipes were written and created by me to nourish your hormones and boost your confidence, so you can wake up and feel like your best freaking self every day! Just like you, I’m not a trained chef. Just a gal doing my best to balance a busy schedule, manage stress, and build healthy meals that I will actually LOVE to eat.
Cheers babes!
I just want to say, I'm loving these meals! I ate lunch at 12:45 and did not snack until dinner. That's a huge win in my book!
-Cassidy C.
Bless these meal plans AND the prep schedule! Having meals planned ahead of time has helped me to actually sit down and eat lunch! My body is loving this new routine.
-Rachel N.
I have LOVED these meals, and so has
my family!
-Hayley M.
This plan made me realize, I haven't been eating enough!
I can't believe I'm eating healthy meals that actually keep me full. I'm snacking less and feel so supported by all the nutrients included in them
-Natalie G.
What Other Women Are Saying
What Other Women Are Saying
The prep schedule makes my life so easy. I’m OBSESSED!!
-Marissa M.
Welcome to Your New
Routine
Welcome to Your New
Routine
Self Care
BBQ Chicken & Apple Salad
Greek Bowls with Turkey Meatballs and Taziki Sauce
Salmon Tacos with Mango Salsa & Spicy Slaw
I’m on week 2 and I can’t believe how much
energy I have! I haven’t needed my usual 2 pm cup of coffee -and my husband can’t get over the fact that I actually made meals that taste this good!
-Amy P.
“Poke” Bowls with Siracha Mayo
Asian Inspired Clementine Salad with Creamy Ginger Dressing
Other Recipes Include:
- Creamy (Dairy Free) Pastas
- Breakfast Tacos
- Turkey Burgers
- Smashed Strawberry Oats
- Antioxidant Rich Smoothies
- Curry Chicken Salad
... and so much
more goodness!
FAQs
Q: “Are these meals gluten and dairy free?”
A: These meals are easily modifiable to accommodate most dietary restrictions. The majority of the meals are naturally gluten and dairy free. In the case that a meal contains dairy or gluten, I always give brand suggestions and simple ways to adjust the recipe for you.
Q: “I’m cooking for one, are these meals for me?”
A: Recipes are designed for those cooking for one or more! The recipes and plans make enough meals for one person, but can be easily doubled to accommodate yourself and a partner. I give suggestions in the prep schedule to accommodate cooking for one or 2.
Q: “I hate spending my Sunday in the kitchen. Does this plan require hours of prep work?”
A: Girl, SAME! I intentionally spread the prep work throughout the week so you don’t have to spend loads of time cooking on Sundays. You are also welcome to start your week on Monday, Tuesday, or any other day you want! You should anticipate cooking for ~1 hour (sometimes less!) on 3 nights per week, leaving the other nights free to do… whatever you want!
FAQs
Q: I know these meals are designed for women, but can my husband and kids eat them too?
A: 100% yes! Recipes are predominantly whole food based and include a variety of nutrients. Everyone in the family
can benefit from them! Many clients have shared their surprise when their kids and husbands LOVE these recipes.
Q: “Are the macros and calories included?”
A: No :) ...And for good reason! I don’t utilize calorie tracking or macro counting with my clients. I’ve designed my own method of teaching clients how to portion their foods according to their health goals, energy levels, and internal cues for hunger/fullness. Anyone who’s worked with me will learn how to intuitively fill their plate with the portions that are right for them. If you want to learn more about this method, I invite you to join my group program!
Q: “Will these plans help me lose weight?”
A: They definitely can! Keep in mind that weight loss should be a personalized journey that includes the right exercise routine, stress management, and mindset work. However, by eating meals that are anti-inflammatory, rich in female supporting minerals, and that actually satisfy you, it is 100% possible to meet your weight loss goals and I can’t wait to hear about your success!
Take care of yourself
Self Care Meal Plans
Eating meals that I know are good for me has been such a game changer. I’m less puffy and inflamed and the prep schedule makes it so easy! This is a routine I’m excited to continue!
-Ann. T.
3 Weeks of Meals + Meal Prep Schedule
Breakfast, Lunch, Dinner
Complete
Shopping List
Complete
Shopping List
My Go-To Brands, Kitchen Tools,
& Female
Super Foods