THE 3-2-1 METHOD
Dietitian-designed meal plans to get dinner on the table in under 20 minutes.
WHEN DID EATING BECOME SO STRESSFUL?!
Like most busy people, getting healthy meals on the table takes a backseat to everything else in your life.
Every week, you have to...
- Pick out meals everyone will eat (considering dietary requirements and picky eaters)
- Find the time to get groceries. who has time to mull over every choice — let alone make a list!
- Cut, slice, mix, season, boil, bake, broil and on and on...
-
Clean it all up, do the dishes, and cross your finders there are leftovers
then do it all again tomorrow...
Right now…
You’re sick of wondering “What’s for dinner?!”
You’re constantly confused by every new diet…
You feel disorganized and meal times stress you out
You need meal times to be easier, something you don’t even have to think about.
What if you could set yourself up for
simple, satisfying meals with less stress,
great flavours and more time to live (and enjoy) your full life
all in just 1 hour per week?
Sounds too good to be true, right? Rather than stressing about what to eat — or wasting loads of time in the kitchen (when you’d rather be with your people) — I’ve created a system that will transform the way you get meals on the table.
introducing
The 3-2-1 Method Meal Plans
Get delicious nutrition-packed meals on the table in just 20 minutes.
My signature 3-2-1 Method Meal Plans makes it easy to shop, prep & quickly cook satisfying nutrition-packed meals every single day!
Make meal times enjoyable with done-for-you, Dietitian-designed meal plans.
How the 3-2-1 Method works
Get done-for-you shopping lists for your one (yes, only ONE) weekly trip to the grocery store
Spend only 1 hour each week prepping ingredients— wash, cut, label and store for later
At meal time, follow easy step-by-step instructions to whip up everything in ONE pan (if your dishwasher could say “thank you,” it would)
Enjoy your filling, flavourful meal on the table within 20 minutes!
What is The 3-2-1 Method?
flavour + nutrition
No bland food, no repeats — only amazing flavours and nutritious meals that serve your body (both mentally and physically).
simplified meal prep.
Your entire weekly meal prep takes just 1 hour and eliminates unnecessary food waste. All you have to prep is:
3 types of veggies
2 proteins
1 carbohydrate
Mix and match with my dietitian “fast foods” to get entirely different flavor-packed meals every single day.
more free time + enjoyment
Every detail of the 3-2-1 Method Meal Plan system was carefully designed to save you as much time as possible without sacrificing the flavour or variety that makes eating enjoyable!
WHAT WILL I GET?
With the 3-2-1 Method Meal Plan, you’ll get:
4 weeks of dietitian designed meal plans
Including breakfast, lunch, dinner & snacks. Plus, you can choose the meal plan that’s best for you — original 🥚 or vegan 🥕
Step-by-step weekly meal prep instructions
that take you only ONE hour to complete each week, so you can get dinner on the table in less than 20 minutes (with built-in leftovers for lunch, no extra prep required!)
Printable done-for-you grocery lists
to save you time and stress while grocery shopping. Pro tip- order your groceries online to save even more time!
A weekly meal calendar
know what’s coming up for the week at-a-glance & easily swap the order of meals so you can eat exactly what you feel like each day!
An extensive Swap Guide
to make it easy to substitute ingredients so each meal is tailored to your needs (including different preferences or dietary alternatives — vegan and gluten-free guides included)
A guide to setting up your meal prep kitchen
to save you time and stress while grocery shopping. Pro tip- order your groceries online to save even more time!
What 3-2-1 Method Members are saying...
Am I dreaming today?!?!! Dinner literally took no longer than 10 minutes from start to finish and my usual clean up of multiple bowls was almost entirely eliminated! I’m in disbelief. I had so much free time! Somebody pinch me, this can’t be real!
Renee M. | Busy mom of two
I absolutely love the concept of the 3-2-1 Method. It is quick, easy, manageable and versatile . Meal prepping does not need to be boring. With this method you can totally whip together delicious, nutritious and stunning meals in no time at all! Lindsay’s guidance and down-to-earth approach to nutrition is so refreshing. And the 3-2-1 community is helpful, welcoming and absolutely fabulous. I’m here to stay!
Abigayle B. | Foodie cooking for one
Even more, you'll get:
A WEEKLY MEAL CALENDAR
Yes, even with a meal plan you can have the freedom to enjoy a completely different meal every night of the week!
You’ll get all the benefits of meal prep without having to repeat the same bland, boring food day after day. Includes:
- Swap Guide: explains different ingredients you can use to cover different preferences of dietary needs.
- Gluten-Free Guide walks you through how to seamlessly make any meal gluten free
The meal plans take care of the day to day so you don’t have to, while leaving room for you to add any favorites
Tasty meals that leave you full & satisfied
Each 3-2-1 recipe is Dietitian-designed and based on science with your overall wellness in mind.
You’ll get the benefits of meal prep without having to repeat the same bland, boring food day after day.
A group of awesome people, just like you
Making new shifts and changes can be tough to do on your own.
As a 3-2-1’er, you’ll get access to me (and fellow meal-planners) in case you have any questions or need further support in your new meal planning journey! Exclusive access to the 3-2-1 Method Private Facebook Community
Even more, you’ll get:
Hours of time saved in the kitchen Follow my weekly one-hour meal prep Instructions to get ingredients organized for each meal that week — then it’s off of your list for the next 6 days!
- Mealtime ease with one-pan meals for easy clean-up
- Nourishing, balanced and satisfying meals designed by a Registered Dietitian with your overall wellness in mind
Easy, one-pan meals to make them a breeze to make — and clean up!
A bonus Snack Guide with 30 snack ideas & recipes
A lesson in Nutrition 101 and how The 3-2-1 Method is designed to support your overall health and wellness
To finally say goodbye to restrictive eating or elimination diets. You’ll see how all foods and food groups can fit your lifestyle and how this can lead to a better relationship with food and your body! It will change the way you look at “healthy eating” forever
With streamlined weekly grocery lists (designed to leave you with virtually no wasted food), step-by-step meal prep instructions, and complete meal plans with breakfast, lunch, dinner and snacks — the 3-2-1 Method Meal Plan system provides you with all of the tools you need to get started right away!
Get your 3-2-1 Method Meal Plan here
DIETITIAN-DESIGNED
Transform your relationship with food
making it, enjoying it, sharing it — without sacrificing time, flavour, variety or quality throughout the week.
The 3-2-1 Method system allows you to limit meal prep to just 1 hour each week — and still eat a completely different meal every night!
Each recipe is dietitian-designed, based on science — and my own personal and client experiences — to consider your best overall health both mentally and physically!
The 3-2-1 Method Meal Plan equips you with:
- Done-for-you recipes planned for breakfast, dinner, built-in leftovers for lunch, and a daily snack for 4 weeks
- Healthy, balanced and nourishing meals for you and your family (including alternatives if you need to swap ingredients)
- Simplified grocery shopping lists
- The methods and tools you need to get prepared for the whole week with only 1 hour spent on meal prep
- Confidence, so you know exactly how to use your prepped ingredients to get dinner on the table in 20 minutes or less
- Mealtime ease with one-pan meals for easy clean-up
You'll even get these added bonuses:
Access to the Private 321 Method Facebook Community
A 321 Snack Guide
Gluten Free & Vegan Swap Guides
Life is busy. Simplify meal times.
Get delicious, nutrition-packed meals on the table in just 20 minutes.
More 3-2-1 Method Love
I have been following the 3-2-1 Method for the past 5 weeks and cannot believe the results! It has saved me almost $300 and I feel healthier than ever. The meals are filling and delicious, and I never feel deprived. 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!
Vanessa Fabbro | Masters student while working full-time
I love the shopping lists in The 3-2-1 Method! 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 quickly and 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.
Elizabeth T. | Vegan now finding meal times a breeze
MEET YOUR DIETITIAN
Hey there, I'm Lindsay.
I’m a Registered Dietitian and Momma, dedicated to helping you find joy in food and permission to enJOY all aspects of it — from preparing it to sharing it to savouring each bite.
I created The 3-2-1 Method Meal Plans to see the weight of the mealtime struggle lifted from your shoulders.
Not only can you rest assured that these recipes will taste delicious, they’ve been designed to nourish and satisfy you, plus they provide the benefits of meal prep without having to eat the same meal over and over again (boring does not equal sustainable!!).
I’ve seen first-hand how my signature 3-2-1 Method Meal Plan has simplified breakfast, lunch and dinner routines for over 1000 busy people who struggle with indecision and overwhelm around mealtimes just like you.
I know the impact that meal planning and strategic meal prep can have in freeing up your mental space, dollars in your budget, and time you can spend with your family.
If this sounds like what you’ve been dreaming of, try my flexible, flavourful method of meal planning yourself!
xo,
Lindsay Pleskot, Registered Dietitian
As seen in:
Get started with my 3-2-1 Method Meal Plans to save time, money, and stress.
Like most busy people, you’re struggling to get nutritious, well-balanced meals on the table — for yourself or your family.
I created The 3-2-1 Method Meal Plan to help you create ease in the kitchen and enjoy the food you eat.
Inside The 3-2-1 Method Meal Plan, you’ll get:
4 weeks of recipes for breakfast, lunch, dinner & snacks. Plus, you can choose the meal plan that’s best for you — original 🥚 or vegan 🥕
Healthy, balanced and satisfying meals designed by a Registered Dietitian with your overall wellness in mind
Step-by-step meal prep instructions that take you only ONE hour to complete each week, so you can get dinner on the table in less than 20 minutes (with built-in leftovers for lunch, no extra prep required!)
Easy, one-pan meals to make them a breeze to make — and clean up!
Printable grocery lists to save you time and stress while grocery shopping
A weekly meal calendar that makes it simple to know what’s coming up for the week at-a-glance
An extensive Swap Guide to make it easy to substitute ingredients so each meal is tailored to your needs (including different preferences or dietary alternatives)
A guide to setting up your meal prep kitchen with all the spices, condiments and kitchen tools you need to save time and cook like a pro!
A bonus Snack Guide with 30 snack ideas & recipes
A lesson in Nutrition 101 and how The 3-2-1 Method is designed to support your overall health and wellness
To finally say goodbye to restrictive eating or elimination diets. You’ll see how all foods and food groups can fit your lifestyle and how this can lead to a better relationship with food and your body! It will change the way you look at “healthy eating” forever
ON OFFER
30 Day Money Back Guarantee
If you’re unsure about joining for whatever reason, 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.
have a question?
Frequently Asked Questions
Yes, totally different! You’ll get different recipes for every day of the week — to cover your breakfast, lunch, dinner AND snacks — that are packed with tons of flavour and designed to provide the time-saving benefits of meal prep without eating the same thing every day.
Plus, the 3-2-1 Method is designed to be super easy to modify for your unique needs or tastes.
Recipes are just a template! If you don’t like an ingredient, or you have a special dietary need, check out the Swap Guide for alternatives you can use.
A lot less than you are committing to right now with whatever option of food prep you’re currently using. I know you’re busy! (I’m a Mom, Registered Dietitian and entrepreneur), so I created this method to work with your limited time, including:
A clear-cut grocery shopping list
Only one hour of meal prep each week
Meals that can can be tossed together and on the table in 20 minutes or less
Sure, there is an upfront investment of your time to get set up for the week — but if you consider the time saved from NOT scrambling to figure out what to make for dinner, cooking a meal from scratch each night (and dirtying the same dishes over and over again), or running out to the grocery store multiple times for missed items — I can confidently say that you’ll easily save 3-7 hours each week using the 3-2-1 Method system.
Yes! There are two ways I can help you here:
I offer two versions of The 3-2-1 Method Meal Plan — Original or Vegan. Pick one or go with the bundle option to get both!
Plus, the plans are based on an easy mix-and-match ingredient system and come with a detailed Swap Guide so that you can follow each recipe as-is or tailor it to your heart’s desire.
Use the Swap Guide in either version to make smaller, as-you-go substitutions. Both plans also come with a Gluten-Free Guide!
Yes! There are many families that use these meal plans.
While the plans are designed for one individual to make dinner (and have leftovers for lunch the next day), it’s super easy to adapt the plans for larger families too.
To do this, I suggest starting with doubling the meal plan and seeing how it goes, then adapting as needed from there! Doubling usually works best for up to 3 or 4 people, though for larger crowds it may be more difficult.
You will also have access to me in the Facebook Group for any questions if you need further support with this!
Nope, come as you are!
I’ve had clients join who had never done more than boil a pot of water for pasta.
These recipes are designed for the novice cook to make (and not feel overwhelmed!) and yet satisfy the inner foodie — simple meals that don’t sacrifice flavour, quality or variety.
Requested by many 3-2-1’ers, I offer a modified, 5-day version to the meal plans to give you additional flexibility for those Sunday brunches or weekends away.
This is all about making good food a way of life — part of your real life.
If you don’t use everything up on the odd week, I always suggest freezing any extras for homemade freezer meals — your future self will thank you!
Absolutely none! Once you buy a 3-2-1 Method Meal plan, you’re all set!
As with any meal plan, the cost of food will be yours to pay each week, yet 3-2-1’ers are saving money through this system — only buying food they need according to the recipes, plus they experience virtually no food waste at the end of the week!
Bonus: Eating nourishing, home-cooked meals also saves you money by eating out or ordering in a lot less.
Not at all! I created these recipes with everyday ingredients (nothing crazy you have to go buy from a specialty store).
Plus, because I’ve designed a streamlined meal prep system to avoid as much waste as possible, you’ll learn how to mix and match ingredients in different ways to make the most out of your grocery budget!
I have put together a detailed Swap Guide for your reference and there are also “quick swap” suggestions each week for suitable substitutes. Use these recipes as a guide and modify them to suit your tastes!
Will this system work for me?
While I lay it all out for you, with dozens of resources, ultimately it’s up to you to take action. The 3-2-1 Method system truly makes it as easy and streamlined as possible!
And I can promise you this: once you get the hang of it, you will be hooked on the time- and stress-saving benefits.
If you want it, it is yours for the taking!