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IT'S TIME TO SIMPLIFY NUTRITION

ARE YOU READY TO DITCH DIETING AND CHANGE YOUR EATING HABITS FOR GOOD?

EATING WELL DOESN'T HAVE TO BE BORING, TIME CONSUMING AND EXPENSIVE.

Busy, successful people everywhere are finding it difficult to eat well...

Without feeling guilty or spending a fortune or hours in the kitchen.

As a Registered Dietitian (Bsc, RD from the University of British Columbia (UBC)), I've seen it all in my years working in hospitals, private practice and in with my online community. Between work, family and maintaining a healthy social life, it can feel near impossible to get a healthy meal on your plate... let alone do it consistently! 


  • You’re READY to make a change but there’s so much conflicting information out there that you don’t even know where to start! If you're going to put the effort in, you want to make sure you're doing the right things!  
  • You’re tired of staring blankly into the fridge wondering what’s for dinner…yet again. Looking up recipes, making a grocery list and cooking a healthy meal from scratch every. single. night. is so time consuming! Not to mention... your eyes glaze over when you see those recipes with a thousand ingredients.  
  • There's a part of you that's hesitant because you feel like no matter what you try or how hard you work, you just can't seem to make things stick!  


You wish someone would just tell you exactly what to eat and lay out the steps to do it.

You're Not Alone...And I'm Here to Help!

INTRODUCING THE 3-2-1 METHOD

A step-by-step meal plan program to ditch dieting and change your eating habits for good.

Limit Weekly Meal Prep to 1 Hour. Completely Different 15 Minute Meals Every Night of the Week with Leftovers for Lunch Plus Breakfast and Snacks. 

All with complete grocery lists, prep instructions, recipes, swap guides and more.

With instant downloable access, you'll be able to start today with:

Trustworthy Nutrition Information

  • Nutrition 101: Micornutrients & Macronutrients- what they are and what they do 
  • The ideal timing of meals and snacks 
  • The best combinations of foods to eat for optimal health and weight management


Complete Weekly Meal-Plans (4 weeks) 

  • Delicious, creative, simplified recipes for breakfast, lunch, dinner and snacks 
  • Meals and snacks are dietitian designed to optimize nutrition while filling you up and keeping you full longer, for healthy weight loss and weight management without going hungry and tired


Step By Step Meal Prep Instructions (4 weeks) 

  • Each weekly meal plan is based on The 3-2-1 Meal Prep Method. This strategy limits weekly meal prep to one hour, allowing for a different 20 minute dinner every night of the week and a leftover portion for lunch (get ready to be the office envy)


Made-For-You Grocery lists (4 weeks) 

  • Printable ready-to-go grocery lists with the exact amounts of every single item you need for all of your meals and snacks for the entire week. 
  • Organized by section of the store to maximize time efficiency and get you in and out. 
  • Streamlined to use virtually everything you buy within the week to limit waste and cut down on your grocery bill.


Cheat Sheets & Guides 

  • Portion Guide - The portion guide provides suggestions for how to modify this program for different health goals. 
  • Swap Guide - Each week there are suggestions for best swaps plus a full swap table included in the back to allow for seamless substitutions to suit your personal tastes. 
  • Leftover Guide - I designed each recipe and weekly meal plan to leave virtually no unused ingredients. For the few that can't be completely used up, there are instructions on how to store and save them for future meals.


Setting up Your Kitchen

  • A guide on how to set up your kitchen with everything from spices and condiments, to kitchen tools and utensils, so that you're organized and ready to hit the ground running.


Additional Lunch and Snack Recipes 

  • An additional resource for quick lunches and more creative snack ideas is included. 


This program is the complete blueprint for a rinse and repeat system that you can use for life. Specifically formulated to SAVE YOU TIME without sacrificing flavor, quality, or variety. It is designed to keep you on track for the long haul. 

$147 CAD

What 3-2-1 Members Are Saying...

"... I am now down 14 pounds and I'm sleeping better."

The 3-2-1 Method is the easiest plan I’ve ever done. I don’t know what my best case scenario was but this is even better. At no point have I felt like..ugh..I have to keep doing this? I’ve actually looked forward to the next meal every step of the way. 3 weeks in, I am now down 14 pounds and I’m sleeping better, my mood is better and I’m able to get back to activities I haven’t been able to do in years. - Sean S.

"Lindsay's program far exceeded my expectations and has completely changed our family's eating habits." 

I signed up for the 3-2-1 Method guided program at the last minute and am I ever glad I did! As a full time working mom my hope was that the program would make weeknight meals less stressful and get our eating back on track. I figured, at the very least, having four weeks of meal planning done for me would make it worthwhile. Lindsay's program far exceeded my expectations and has completely changed our family's eating habits. I have more energy, the sugar fog has lifted and my cravings have been eliminated. Her method of meal prep is so efficient and the variety in the program is fabulous. I am so thankful to call myself a 3-2-1er! Thank you Lindsay! -Jess C. 

"I'm making much healthier choices... little changes quickly added up and I saw a difference within a few weeks of working with her."

With Lindsay’s nutritional expertise I’m making much healthier choices and the physical benefits have been rewarding! I have a lot more energy and have maintained my weight. Her coaching and meal plans were suited to my lifestyle, goals, and values and helped me stay motivated and get out of food ruts. She didn’t make me feel that I had to make huge sacrifices (scary and hard to stick to), but these little changes quickly added up and I saw a difference within a few weeks of working with her. I would highly recommend working with Lindsay! - Teang Tang

"This has saved me almost $300 in total!... Somehow I've lost 5 pounds."

I have been following the 3-2-1 Method for the past 5 weeks and cannot believe the results! I have not bought breakfast or lunch once since starting the program-which was a daily occurrence for me before. I did some simple math and have realized that this has saved me almost $300 in total! I also feel healthier than ever. The meals are filling and delicious, yet somehow I’ve lost 5 pounds. I love the variety within the weeks and the fact that I have improved my cooking skills by making it a part of my daily routine. I am so grateful that Lindsay developed this program- it has truly been life changing for me! - L.R.

"The 3-2-1 meal plans have dramatically shifted how I approach my week and have given me so much more time and peace of mind over the whole week-and I am spending less money!"

Lindsay has thought of it all with The 3-2-1 Method– straightforward to read and follow, allows plenty of options and substitutions, and the recipes are so easy to make that even a novice cook can gain confidence in the kitchen. The meals and snacks are tasty and filling and offer plenty of variety. Most importantly, the 3-2-1 meal plans have dramatically shifted how I approach my week and have given me so much more time and peace of mind over the whole week-and I am spending less money! I am no longer feeling frustrated because I am throwing out food I don’t use or grabbing take out because I don’t have the time or energy to make food at home. I highly recommend the 3-2-1 plan to anyone who feels too busy, wants to make some healthy changes, and save money and time. -Bethany F.

"Lindsay was an excellent choice as my personal guide..."

Lindsay was an excellent choice as my personal guide to helping me reach my nutrition goals. With her knowledge and strong communication skills, she has been able to facilitate the changes I needed to optimize my health. She is always eager to explore different ways to help me find the right fit and make food an enjoyable, healthy experience. I have found Lindsay an inspirational nutrition coach! - Suzanne J.

"Lindsay is an intelligent and dynamic dietician who is passionate about nutrition... my energy level has never been better!!!"

Lindsay is an intelligent and dynamic dietician who is passionate about nutrition. This is evident in the work she does both with individualized plans and group dietary programs. She has helped me to better understand a “healthy diet” by introducing a balance of the right foods along with a positive approach to healthy eating habits. She has shown me the importance of having a health care provider that is in tune with my needs and makes the process fun and easy to understand. Working with Lindsay has been great and my energy level has never been better!!! - Kristin H.

"She helped me learn how to balance my diet by incorporating more vegetarian protein sources which resulted in increased energy levels and actually feeling satisfied after a plant-based meal."

Lindsay’s input was very helpful while transitioning to a more plant-based diet. She helped me learn how to balance my diet by incorporating more vegetarian protein sources, which resulted in increased energy levels and actually feeling satisfied after a plant-based meal. Lindsay created two wonderful meals plans tailored to my food preferences and the amount of time I have available for cooking and food preparation. Lindsay is a skilled educator, she proficiently explains the role of nutrition for specific health concerns and provides an overview of how to set realistic, achievable nutrition goals. - Shauna Archer

"My 11yr old son and I had fun preparing them together."

I really enjoyed cooking new foods, and trying out new recipes... My 11yr old son and I had fun preparing them together. It was very easy to follow and the homemade nature of know what was in my dinner was so refreshing; compared to dinning out, or frozen foods. Thank-you. - Ricahrd MacLachlan

"This program is ideal for those who have limited time, limited cooking background and a strong interest in eating a more balanced and healthy diet" - Anonymous

"Lindsay was a great resource and encouraged balance as well as listening to your body. I also really enjoyed the online support group through Facebook."

The 3-2-1 Method was awesome! I liked that it included all types of food and didn't eliminate anything so I didn't feel as though I was on a "diet". Lindsay was a great resource and encouraged balance as well as listening to your body. I also really enjoyed the online support group through Facebook; it held me more accountable and it was a great way to connect with others who were also following her meal plan. -Jocelyn G.

"The program works if you stick to the 3-2-1 method. I tended to use only the dinner recipes and then only certain foods so I would keeping going back to the recipes and foods I like."- Anonymous"

"Great community group with a great and very invested leader!" - Hayley M.


I have been working on eating issues for many years now. Whether it’s restricting or bingeing, I’ve experienced it all. My time with Lindsay is spent learning about my relationship with food and getting back to a healthy weight. She reminds me that food is energy and nourishment,not a comfort or an appropriate distraction. Lindsay helps me identify and address factors interfering with living the life I want. I look forward to our meetings and always leave feeling less stressed and more positive. - Anonymous

"I hate grocery shopping so this took out the pressure and stress of what to plan. So far I've been able to lose 20 pounds and it hasn't been a struggle at all. " 

 I loved the shopping list! I hate grocery shopping so this took out the pressure and stress of what to plan. I'm in and out of the store really quick know exactly what I need for the week of preparing my meals. The meals are easy to prepare super tasty and a good variety. Also since I'm vegan I love that I have the vegan option. It was great that the weekly meal plans were laid out on one page, I printed them out and I stuck each week on my fridge. I knew exactly what I would be preparing and eating for the week ahead. From gluten free to vegan to dining out you covered it all. I also look forward to the new recipe emails. So far I've been able to lose 20 pounds and it hasn't been a struggle at all. Thanks Lindsay! - Elizabeth T. "Working with her has truly changed my life for the better!"

Never have I felt as heard, respected, and supported by any type of specialist as I have with Lindsay. I know the food guide backwards and forwards, but it was her personally tailored guidance that enabled me to adapt my diet to address my specific challenges and reach my best state of nutritional well being. Working with her has truly changed my life for the better! - Alison Ensworth

"The 3-2-1 Method is seriously a lifesaver!... I am incredibly busy balancing a Master's and a full-time job and it has given my so much extra time..."

Lindsay’s program, The 3-2-1 Method is seriously a lifesaver! She has created a stress-free system for cooking quick meals that are not only healthy, but delicious as well! I am incredibly busy balancing a Master’s and full-time job and it has given me so much extra time to unwind and do some of the things I WANT to do after work, not just what I NEED to do. Lindsay makes it so easy! - Vanessa Fabbro

"I was suffering from stomach issues and sever diarrhea... After 4 weeks I lost 13 lb's but WAY more importantly I stopped having stomach issues."

Lindsay, I just wanted to send you a quick note to thank you. When I came to see you I was suffering from stomach issues and severe diarrhea. It seemed that no matter what I tried, I’d have attack at least 4 or 5 times per week which was not only impacting my health but really impacting my happiness and family life. It’s not easy to focus on work or family when your stomach is causing you all sorts of issues. After the sessions I had with you I started to put into place what you taught me and after 4 weeks I lost 13 lb’s but WAY more importantly I stopped having stomach issues. You have no idea how much that has improved my life. Its been over 7 months now and I’m still on track! - Al Kero

"I really fed off the enthusiasm she had for health and goals."

I truly recommend anyone who is passionate about their health, to go and see Lindsay. I’ve always been a health fanatic, but was lacking true knowledge on the diet side of things. Recently becoming vegan I was in need of serious help. Lindsay set me up with an easy to follow, and tasty vegan meal plan. I really fed off the enthusiasm she had for health and goals. I enjoy the fact that she follows up with me, and asks if there is anything she can help me with. I fully intend on working with Lindsay moving forward. - Rory Deck

"I originally went to Lindsay with the complaing, "I'm sick and tired of being sick and tired all the time!"... With the support and guidance, Lindsay has provided for me thus far, I am happy to say, I am not longer sick and tired!"

I originally went to Lindsay with the complaint, “I’m sick and tired of being sick and tired all the time!” Lindsay worked with me to see what my current habits were and what areas to tweak first. Lindsay always ensures to make sure that the plan put in to place is realistic for me and achieve on a short and long term basis. By giving me realistic goals to conquer and identifying areas for potential pit falls, I have always felt supported. Once I confidently managed the first few tweaks, I have successfully changed all my eating habits to a healthy lifestyle. I like to feed my body the nutrients it needs to be healthy through foods rather than supplements and Lindsay has always taken that into account when creating a new plan for me or addressing an area of need. She is very quick at responding to email questions and available for appointments on short notice. With the great support and guidance Lindsay has provided for me thus far, I am happy to say, I am not longer sick and tired! I look forward to continuing to working with Lindsay to keep moving forward in a healthy, happy body. - A.M.

"The 3-2-1 Meal Plan was comprehensive and easy to implement in my student life!"

The 3-2-1 Meal Plan was comprehensive and easy to implement in my student life! It made my week easier and allowed me to enjoy the week without panicking about meal planning every night! - E.C

"The 3-2-1 Method provides all of the necessary tools to learn how to eat mindfully with a healthy and delicious comprehensive meal plan."

The 3-2-1 Method provides all of the necessary tools to learn how to eat mindfully with a healthy and delicious comprehensive meal plan. At the end of four weeks you realize 1. How to eat nutritiously and mindfully and 2. How easy it is to do so. - Angie Higgs

"I'm learning to eat a healthier balanced diet and feel great doing it !"

The 3-2-1- Method is an ideal system to get you on track to a healthier lifestyle. Having failed at so many restrictive and "fad" diets , I'm learning to eat a healthier balanced diet and feel great doing it ! Lindsay gave me all the tools I need to continue forward! Gillian J.

"I have never enjoyed eating before, and now I actually look forward to eating."

I love your recipes Lindsay! I have never enjoyed eating before, and now I actually look forward to eating. And I have more energy and better skin as well. So much better than peanut butter and banana toast! - Heidi C. 

"It helps me have a balanced diet, saves me so much time and money, and I feel a lot more energized!"

The 3-2-1 Method is great! It helps me have a balanced diet, saves me so much time and money, and I feel a lot more energized! Plenty of tasty recipes, and so many options to twist things around, so you don't get bored! - Emilie D.


In case we haven’t met, I'm Lindsay Pleskot. I know that sifting through all of the conflicting information out there can be confusing and really time consuming! As a Registered Dietitian, you can trust that the information and systems I share with you are evidence based and refined through years of working with hundreds of clients just like you. My approach focuses on what you add to your diet, not what you have to cut out or what you “can’t” eat. By filling your diet with nourishing, filling, balanced meals and snacks, there’s no need to feel hungry, tired and uninspired. Even if you're trying to lose weight! I want you to LOVE the foods you eat and enjoy the variety that keeps eating interesting all while having the confidence that doing what's best for your body. My magic touch is sharing my secrets to save you time so that healthy eating can be part of your life, no matter how busy life gets.

IS THERE A GUARANTEE?

I am confident that this program will be a game changer for you but I know that buying online can seem like a risk, so to ease your worry, I have a 100% Money Back Guarantee.  

If you join the program and you just don't think it's right for you, send me an email within 60 days of purchase and I will issue you a full refund.  

If You're Ready To...

  • Save Time - By not having to learn, getting in and out of the grocery store quickly (organized grocery lists are included in the program), and not having to experimenting with what works and what doesn't - I've already done all the experimenting, and it only takes 60 minutes of meal prep per week and 10-15 minutes to cook. Simple!
  • Save Money - With grocery lists and meal plans designed for virtually no waste and a simple strategy for healthy home cooked meals, members save hundre of dolars per month on grocery bills and eating out. 
  • Inspire People - You have a real opportunity to inspire the people around you to be healthy, demonstrate your ability to create health, and be a good role model (to yourself, your family, friends, children, partner, or even on social media).
  • Try Something New - For a lot of people, this is the first time they'll be doing something like meal prep, getting on a health program, or taking firm control of their dietary habits.
  • Get Mentorship - Consider me your personal mentor. These plans are laid out step by step so you're never left feeling alone or frustrated again.
  • Get Momentum - If you want to go faster (or get moving at all) then this program is key. It's a way of creating commitment for yourself to health and vitality.

GET THE 3-2-1 METHOD MEAL PLAN PROGRAM

If you have any questions left unsanswered please don't hesitate to reach out and I'll be more than happy to get back to you! Just email info@lindsaypleskot.com.  

I look forward to the opportunity to be part of your healhy eating journey!

Warmly, Lindsay 

“A year from now, you will wish you had started today”

(FAQ) Frequently Asked Questions

Is it time consuming? 

One of biggest challenges you guys have shared with me is how busy you are! So a primary focus in designing this program was to help you save time. Yes, it will require some time- to grocery shop (or order your groceries online to save even more time!) and do your prep, but every effort has been made to cut back time wherever possible. Streamlined and done-for-your grocery lists, and a system to get all of your weekly meal prep done on 1 day, in 1 hour and still give you a completely different 10-20 minute meal every night of the week!

“ I loved the shopping list! I hate grocery shopping so this took out the pressure and stress of what to plan. I'm in and out of the store really quick know exactly what I need for the week of preparing my meals. The meals are easy to prepare super tasty and a good variety…. It was great that the weekly meal plans were laid out on one page, I printed them out and I stuck each week on my fridge. I knew exactly what I would be preparing and eating for the week ahead....So far I've been able to lose 20 pounds and it hasn't been a struggle at all. Thanks Lindsay!” - Elizabeth T. 

Is it for weight loss?

If your weight is out of balance, then yes, this meal plan will likely lead to weight loss, but anyone can use it. Because each recipes is designed to have the optimal balance of nutrients to fill you up and keep you full longer, you may be surprised to find that you don’t actually need bigger portions. If you aren’t trying to lose weight or if you are quite tall or active, you may find that you do need to adjust the portions. There is a portions guide in the the program to help you navigate this, and remember, if you join the Guided program, you will also have 24/7 access to me if you need any help navigating this! 

“This is the easiest plan I’ve ever done. I don’t know what my best case scenario was but this is even better. At no point have I felt like..ugh..I have to keep doing this? I’ve actually looked forward to the next meal every step of the way. 3 weeks in, I am now down 14 pounds and I’m sleeping better, my mood is better and I’m able to get back to activities I haven’t been able to do in years.” S.S. 

Are there any extra costs after I join?

Nope. This is a one time fee. The only extra costs will be your food and members are saving money following the meal plans that are designed to have virtually no waste at the end of the week. Plus, on top of the bonus of eating nourishing, home-cooked meals, you will also save money eating out. 

“I have been following the 3-2-1 Method for the past 5 weeks and cannot believe the results! I have not bought breakfast or lunch once since starting the program-which was a daily occurrence for me before. I did some simple math and have realized that this has saved me almost $300 in total! I also feel healthier than ever. The meals are filling and delicious, yet somehow I’ve lost 5lbs. I love the variety within the weeks and the fact that I have improved my cooking skills by making it a part of my daily routine. I am so grateful that Lindsay developed this program- it has truly been life changing for me!” L.R. 

Will this work for me?

This program is not without commitment and some doing on your part. As I mentioned earlier, you will have everything you need for a step-by-step system and one that will save you time, but it is up to you to implement it! But if you are ready to dive in, this can absolutely work for you! I have had clients from all different backgrounds, with varying goals from increasing energy to losing weight or just being able to eat well and know they are feeding their families healthy and nourishing meals. If you want it, it is yours for the taking!

“I signed up for the 3-2-1 Method Guided Program at the last minute and am I ever glad I did! As a full time working mom my hope was that the program would make weeknight meals less stressful and get our eating back on track. I figured, at the very least, having four weeks of meal planning done for me would make it worthwhile. Lindsay's program far exceeded my expectations and has completely changed our family's eating habits. I have more energy, the sugar fog has lifted and my cravings have been eliminated. Her method of meal prep is so efficient and the variety in the program is fabulous. I am so thankful to call myself a 3-2-1er! Thank you Lindsay!” -Jess C. 

What if I don’t like something in the plan?

Then don’t eat it! I have put together a swap table at the back for your reference and there are also suggestions each week for suitable substitutes. Use these recipes as a guide and modify to suit your tastes! Just remember to swap like for like – carb for carb, veg for veg, protein for protein- to keep in line with the meal plan. Also feel free to swap out or add any of the spices if you prefer a certain flavor profile! 

“I love your recipes Lindsay! I have never enjoyed eating before, and now I actually look forward to eating. And I have more energy and better skin as well. So much better than peanut butter and banana toast!” - Heidi C. 

Is this a diet?

No, this is not a diet. A diet suggests that there’s a beginning and an end. This program is designed to help you nourish your body and eat well for optimal energy, weight management and overall health. Once you reach your maintenance weight, you may find that you need to increase the portions slightly. Listen to your body and hunger cues and adjust as needed but this is not meant to be a short term restrictive plan that leaves you eager to jump back on board with all of your old habits. 

“The 3-2-1- Method is an ideal system to get you on track to a healthier lifestyle . Having failed at so many restrictive and "fad" diets , I'm learning to eat a healthier balanced diet and feel great doing it ! Lindsay gave me all the tools I need to continue forward!” Gillian J. 

Can I have a cheat day?

There are no “cheat days” just as there are no “forbidden foods”. A “cheat day” insinuates that you’re doing something bad and should feel guilty and that is simply not the case. All foods have a place in our diets (by diets I mean overall eating habits, not being on a diet), it is the frequence and the reason we’re eating them that we want to pay attention to. The outlines of these plans are to help you understand what to eat most of the time, but I encourage you to eat that piece of chocolate if you feel like it or go for that burger from time to time if it’s calling your name. But do so mindfully, because you enjoy that food, not because you are using it to cope with a bad day or a breakup. (For more on this, I am also available to work with you one-on-one to work through emotional and habitual eating influences.) 

What if I want to have more variety than the 3-2-1 for the week?

You are more than welcome to prep additional ingredients. The meal plans are desinged to be as time efficient as possible while providing as much variety as possible with this in mind. Cooking an extra grain or protein or washing up or roasting extra vegetables won’t take that much extra time once everything is out. Use this program as a blueprint and then modify anything you’d like to best suit your needs! 


$147 CAD


Copyright (c) 2017 Lindsay Pleskot, Registered Dietitian | Terms, Conditions & Policies

The content in this program is written by Lindsay Pleskot, Registered Dietician. The information in the "3-2-1 Method" is for general health improvement only and is not intended to substitute professional medical advice, or to diagnose or treat specific medical conditions. All specific medical questions should be presented to your own health care professional. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your physician before purchasing any product(s). 

 It is recommended that you consult with a Registered Dietician should you want to further individualize these meal plans to fit your personal goals and conditions. Please use your own caution and refrain from making recipes that have foods you may have allergies or intolerances to.