Simplify Nutrition & Make Food

The 3-2-1


Meal Plans

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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!

How would it feel to  

  • Take the stress & guesswork out of your weekly meal planning
  • Feel confident about what you're putting on the table for you and your family?
  • Eliminate that overwhelming feeling as you stare blankly into the fridge, yet again, wondering what's for dinner?

What You'll Receive

  • 4 Weeks of Meal Plans (regular or vegan)
  • 4 Weeks of done-for-you printable grocery lists
  • 1 Hour Weekly Meal Prep Instructions
  • 20 minute dinner recipes
  • Quick, healthy breakfast, lunch & snack recipes
  • Swap Guide to cover all preferences & dietary needs
  • Portion Guide with suggestions for how to modify for different health goals
  • Leftover Guide including suggestions for leftovers
  • Nutrition 101 Education
What People Are Saying About the 3-2-1 Method

With the 3-2-1 Method You Will Learn

How to master meal planning and prep 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 - so that it takes way less time and thought to eat healthy!

A solid understanding of the foundation of healthy eating

and more importantly, how to apply it!

How to get more energy and manage your cravings

By learning the best foods to eat based on how the body actually works (no willpower required!)

15 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 natural weight balance
  • Nutrition 101 to understand Micronutrients & Macronutrients
  • How to best time your meals and snacks
  • Learn to set up your kitchen with 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!
Will I lose weight?
Because the meals and plans are so nutrient packed, with an ideal balance to fill you up and keep you satisfied, it is likely that weight loss will be a result. That being said, ultimately, I encourage you to listen to your body and let it guide you. If you're findging yourself hungry between meals, you may wish up your portions or add an extra snack. If you're quite active, again you may need to adjust - there is a portions guide in the program to help you with that. The goal with these plans is to energize you all while helping you tune in, listen and honor it better. Every body is different. Use these plans as a guide, a solid foundation to take the guesswork out - but don't forget to listen to the most important person - YOU!
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!
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. Also, there are no “cheat days” just as there are no “forbidden foods”.

As Seen In:

The Huffington Post
The Georgia Straight
The National Post
Canadian Living

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Dinner tonight 👇🏼 one of our fave go to week Dinner tonight 👇🏼 one of our fave go to weeknight meals. ⁣⁣
⁣⁣ 🥔 Roasted potatoes⁣⁣
Toss in olive oil, minced garlic, salt and pepper. Bake at 400F approx 45 mins⁣⁣
While they bake ...⁣⁣
🍤 Cajun Salmon⁣⁣
Rub salmon filet with olive oil & cajun spice mix. Pan sear until flakes apart, approx⁣ 3- 4 mins per side on medium-high if completely thawed⁣
🥗 Big batch salad⁣⁣
Lately we've had some version of this in the fridge that we can pull out for lunch or dinner. Tonight it was just arugula, red pepper and feta. Other add ins: avocado, sunflower or pumpkin seeds, cuke, red cabbage or red onion⁣⁣
🌿 Chimichurri Sauce⁣⁣
I was updating an old blog post for Skirt Steak and Chimichurri sauce the other day and had to make it immediately! Haha⁣⁣
If you've never had Chimichurri, holy! You've gotta make it! It is packed with fresh herbs. Mint, parsley, cilantro and I also throw extra greens in there for good measure. We've been using it on everything from portabello steaks,  salad dressing, on potatoes,  over chicken. You name it. ⁣⁣
Bonus, it freezes really well! Double it up and freeze in a jar or ice cube tray.⁣
⁣ 💃Recipe is on the blog! Just search "Chimichurri"! ⁣⁣
Have you tried it before?? What's your favorite sauce to prep ahead?⁣⁣
#makefoodfeelgood #chimichurri⁣
#weeknightrecipe #weeknightmeals⁣
#weeknightdinnerideas #easyrecipes #salmon #chimichurri #batchcooking⁣
#prepahead #freezerfriendly #freezerfriendlymeals⁣
#freezerfriendlyfood #quickdinner #omega3s #antiinflammatory #diabeticfriendly #theplatemethod #mealpreplikeapro #mealplanninghacks #kitchenhacks #kitchenshortcuts
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