One Month Guide | Nourish + Glow: High Protein Meal Guides for Women + Their Families

A one month meal plan curated by a Holistic Nutritionist, Clinical Herbalist, and busy mama of 2. Designed for busy women and their families in mind- this guide features full color recipes with step by step instructions, a visual calendar of meals, grocery lists, and all nutritional information. Available as an instant PDF download to your email.

Who is this meal guide for?

✹Busy women and mothers looking for simple and highly nourishing recipes that their whole family will love. 

✹Anyone living with auto-immune disorders, high inflammation, or high cortisol.

✹Women who are strength training and looking for a step-by-step guide to high protein meals

✹Anyone looking to reach a high protein daily goal of 140+ grams 

✹Women who are experiencing hormone imbalances like PCOS, are trying to conceive, pregnant, or moving into menopause  and want to promote healthy hormone production well into their wise woman years.

✹Anyone looking for nourishing, gluten free recipes (Yes! Every recipe is gluten free!)

✹Families that are tired of overbuying and overspending on groceries, frustrated by food waste, and want to cook healthier meals at home.

Health Benefits:

High Fibre (25+ grams of fibre per day)

✹Promotes healthy digestion and consistent bowel movements

✹Promotes daily detoxification

✹Supports gut health

High Protein (145+ grams of protein per day)

✹Promotes muscle growth and repair

✹Supports muscle maintenance of muscle mass- helping you stay functionally strong and radiant well into your age.

Hormone Support for women of all ages + cycles

✹Finally, recipes your family will love- that doesn't leave you sacrificing your own health and well being Provides the building blocks for hormones and enzymes essential for overall health.

Metabolic Health and Weight Management: 

✹Helps manage and stabilize blood sugar and insulin levels

✹Improves fat metabolism and promotes a healthier body composition.

✹For my strength training women, this plan will help you preserve lean muscle while promoting fat loss.

✹Every meal and snack hits in/around 20g of protein, which means you stay full and satiated for longer (no more intense cravings!)

Stable Mood, Better Energy + Deeper Sleep:

✹Provides amino acids like tryptophan, which contribute to neurotransmitters such as serotonin, improving mood and mental clarity.

✹Eating consistent, nutritous and high protein meals helps to negate energy crashes

✹Reduces stress and promotes better sleep patterns by supporting hormone regulation.

Better Immunity

✹Supports healthy immunity by way of high macro and micro nutrients

✹Nutrient dense ingredients help to lower inflammation

✹Supports faster recovery from illness or injury.

Glowing Skin

✹This meal plan contains more than adequate levels of micronutrients like Vitamin C, Vitamin A (natural retinol!), and Vitamin E that repair the skin, improve skin elasticity and make the skin GLOW from the inside out.

✹With a focus on daily high fibre, this supports the body with daily detoxification and optimal gut health (healthy gut=healthy skin!) 

✹High protein is essential for the production of keratin and collagen, improving the strength and appearance of hair, skin, and nails.

Better Bone Health

✹Adequate protein intake is linked to better bone density, reducing the risk of osteoporosis, particularly in postmenopausal women.

✹Works synergistically with calcium and vitamin D to support bone strength.