This program was created with four key considerations:

No Added Fats

Daily fat is under 20% of total calories in this program. It comes from whole food sources rather than added oils. A low-fat diet is associated with improving lipid profile, reducing inflammation, and preventing diabetes in high-risk individuals. This meal plan provides healthy fats from chia seeds, cashews, hummus, coconut milk, and yogurt.

Plant Sterols

Plant sterols can help lower cholesterol by blocking the absorption of some of the cholesterol in food. This program contains naturally occurring plant sterols found in plant-based foods, such as fruits, vegetables, nuts, seeds, and legumes.


Adequate dietary fiber intake is associated with several health benefits including better digestive health, reduced lipid levels, lower blood pressure, improved blood glucose control, weight loss, and reduced inflammation. This meal plan provides at least 40 grams of fiber daily from foods such as fruits, vegetables, oats, beans, lentils, and whole grains.


Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan provides protein from foods such as lentils, chickpeas, freekeh, barley, and protein powder. These foods also contain a variety of vitamins and minerals.

This 7 day meal plan includes:

  • Breakfast, Lunch, Dinner + snacks
  • A Prep Guide to help you plan for the week
  • Grocery List
  • Recipes
  • Nutrition Analysis for each day