The 3-2-1 Method

by lindsay pleskot, RD

Delicious, easy meal plans for your busy life

Save time without sacrificing flavor or variety.

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Each week I’ll send you fresh recipes and practical nutrition tips to help get you inspired about eating healthy… and feeling good!

Take the stress out of meal planning 

These aren’t just any meal plans.

Every detail, including my unique meal prep method, was carefully designed to save you as much time as possible without sacrificing the flavor or variety that makes eating enjoyable! Enjoy 50+ new balanced, delicious, dietitian- developed recipes and never worry about “what’s for dinner?!” again!.

What You'll Receive

  • 4 Weeks of Meal Plans for breakfast, lunch, dinner & snacks (regular or vegan)
  • Printable grocery lists & weekly meal calendar
  • Weekly Meal Prep Instructions (takes just 1 hour per week!)
  • Dinner on the table in 20 min or less
  • Swap Guide to cover different preferences & dietary needs
  • Nutrition 101 section
    Private Facebook Community- Opens June 2020O
  • Gluten Free Guide
  • Snack Guide with 30 snack ideas & recipes
  • Kitchen Set up Guide (kitchen tools, supplies & pantry items guide)
What People Are Saying About the 3-2-1 Method

With the 3-2-1 Method You Will Learn

How to master meal prep and meal planning as part of your lifestyle

to save you time and money, and get healthy, delicious meals on the table for you and your loved ones every single night!

How to be organized and efficient

when it comes to grocery shopping and time in the kitchen - more time for the things you love!

To clear the confusion about diet noise

I want to show you that you never need to feel deprived! Enjoy these plans as a solid foundation for your day to day while enjoying your favorites too!

How to balance your blood sugars

Each meal was thoughtfully put together using the plate method. 1/2 plate vegetables. 1/4 protein, 1/4 plate high fiber carb + finished with fat to support energy, mood and a improved awareness of your body's natural hunger & fullness cues.

30 Day Money Back Guarantee

If you’re unsure about joining for whatever reason then here’s some good news – you have absolutely nothing to lose! I am so confident that you’ll love the program and the meal plans that I’m offering you a complete money back guarantee for a full refund. 

How the 3-2-1 Method Works

Simple Meal Prep

  • Limit your weekly meal prep to just 1 hour
  • Get completely different, 20 minute meals every night of the week!
  • Leftovers built in for ready-to-go Lunches
  • 20 quick healthy breakfast recipes for stress-free mornings
  • Grocery shop only once per week, virtually eliminate food waste and save a ton of $ on groceries!

Nutritious Meal Plans

  • Regular and Vegan Plans available
  • Choose from plans with 7 days or 5 days per week to suit your lifestyle
  • Weekly Menu, Grocery List, Meal Prep Instructions & Easy to Follow Recipes
  • Includes a Swap Guide to cover all preferences & dietary needs

Trustworthy Advice

  • Designed by a Registered Dietitian
  • How to balance blood sugars for energy, cravings and optimal health
  • Nutrition 101: the plate method, micro & macronutrients & more
  • A formula to help with timing of meals & snacks
  • How to set up your kitchen with all of the the spices, condiments & kitchen tools you'll need!
Frequently Asked Questions
How much time do I need to commit to this?
All you'll need is 1 hour to grocery shop (do it online for ultimate ease), 1 hour to meal prep, and about 20 minutes for dinner!

So although there is an upfront investment of your time to get set up for the week - without scrambling to figure out what to make for dinner, cooking a meal from scratch each night, running out to the grocery store multiple times for missed items - I can confidently say that you get a return on investment of at least 5-10 hours each week. The program will likely pay itself off by the end of the 4 weeks!
Do I need to be a good cook?
Nope. These plans are designed for the novice cook, but to satisfy a foodie's taste (I love food and I want you to, too!) I've had clients join who had never done more than boil a pot of water for pasta. Theses plans are designed for ultimate simplicity, without sacrificing flavor, quality or variety.
Will the meal plans work if I'm plant based?
Yes! You get to choose either the Regular or Vegan version of the weekly meal plans so you can pick one or the other, or a mix of both. The plans are also based on an easy mix and match and come with detailed swap guide so that you can follow exactly as is or tailor away to your heart's desire!
What if I don't eat at home every night or travel for work?
Requested by many former participants, I have added a modified, 5-day version to the meal plans to give you some flexibility for those Sunday brunches, or weekends away. This is all about making this a way of life, real life. If you're away more one week, I always suggest freezing any extras for healthy freezer meals - your future self will thank you and with The 321 Method weekly meal prep method, prepping more doesn't require any extra time!
Are there any extra costs after I join?
Nope. This is a one time fee. The only additional costs will be your food - yet 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.
Will this work for me?
Success with 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! That said, this can absolutely work for you! I have had clients from all different backgrounds, with varying goals from increasing energy to balancing weight in a mindful, feel good way, 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!
What if I don’t like something in the plan?
Then don’t eat it! I have put together a swap guide 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! A little tip - if you're wanting 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!

As Seen In:

The Huffington Post
The Georgia Straight
The National Post
Canadian Living

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