Nutritious, flavorful, easy one pan meals designed to help make life less busy.
My One Pan Meal Program makes meal preparation and cleanup a breeze. Since all the ingredients cook together, you end up with flavourful meals that often taste even better as leftovers. The meals included in this program provide your protein, vegetables, and starch in one dish and are packed with nutrients to support bone health, the immune system, blood glucose management, and a healthy gut.
You will have access to recipes like:
Tropical coconut oatmeal
One pan lemon chicken
Lemon turkey quinoa skillet
And more!
This is a 7 day meal plan with an included grocery list and meal prep guide to help you stay organized and have meals on hand and ready.
I suggest following this meal plan for at least one month.
THIS MEAL PLAN IS DAIRY, GLUTEN, SOY, ADDED SUGAR FREE.
This program was created with four key considerations:
Bone Building Nutrients
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like coconut yogurt, salmon, tahini, and kale. Magnesium is incorporated from food sources like peanut butter, broccoli, and chicken. Protein is an essential nutrient for bone health and makes up approximately 20% of the daily calories in this plan.
Immune Support
The minerals zinc and selenium are critical for immune function. This plan provides zinc from meat, fish, and poultry, and selenium from foods like chicken, eggs, bananas, and spinach. Vitamin A is an essential fat-soluble antioxidant that reduces oxidative stress in cells and is useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like sweet potato, pistachios, bananas, and carrots. Vitamin C supports the immune system and is found in peppers, oranges, strawberries, and Brussels sprouts.
Balanced Blood Sugars
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan pairs high-fiber, complex carbohydrate sources with fats and protein to optimize blood sugars and energy levels. The plan provides up to 50 grams of fiber daily from foods such as fruits, vegetables, beans, nuts, and seeds. Soluble fiber is incorporated into the plan from oats, sweet potatoes, hummus, and beans and has been shown to improve glycemic control and lower cholesterol.
Gut Health
Fiber modulates the gut microbiome to create a healthy intestinal environment. Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to exert synergistic effects on gut health.
WILL I LOSE WEIGHT ON THIS PLAN? There is a high chance of losing weight on this plan. Especially if followed for at least a month.