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Ready to embrace a plant-based lifestyle without the stress of planning? My offerings are here to support you every step of the way!
Just getting started? Check out my premade meal plans—affordable, delicious, and straightforward to follow—designed to help you incorporate more plants into your diet or take the first step toward plant-based living.
For those ready to dive in, my 28-day plant-based challenges are the perfect way to jump-start your journey with guided structure and motivation.
Each option is crafted with balanced nutrition and vibrant flavours to help you feel energized, satisfied, and inspired.
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Welcome to practical, science backed plant nutrition designed to support cognitive clarity, long term memory, and neuroprotection.
Navigating brain fog, age related memory concerns, or mid afternoon mental crashes can make daily meal planning feel overwhelming. Created by a holistic nutrition coach with ten years of university health education, this 25 page digital guide delivers an approachable whole food blueprint rich in polyphenol antioxidants and neuroprotective healthy fats to keep your mind sharp and resilient.
Every meal, snack, and meal prep step combines anti inflammatory monounsaturated and polyunsaturated fats, whole grain complex carbohydrates, and cellular antioxidants while keeping sodium strictly controlled.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 25 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Neuroprotective healthy fats: Prioritizes cold pressed extra virgin olive oil, creamy avocado, raw walnuts, and seeds packed with polyphenols, tocopherols, and balanced linoleic and alpha linolenic acids to support neural membranes and reduce dementia risk.
• Potent antioxidant defense: Rich in flavonoids, vitamin C, and fat soluble vitamin E from fresh blackberries, blueberries, citrus, and dark leafy greens to shield neurons from oxidative damage and age related decline.
• Soluble fibre and brain gut axis: Delivers 44g to 55g of dietary fibre daily alongside at least three daily servings of whole grains to foster gut microbiome diversity, improve glycemic stability, and protect vascular pathways.
• Low sodium cardiovascular alignment: Inspired by the Mediterranean and DASH eating patterns, keeping sodium under 2,000 mg daily to promote healthy blood pressure, arterial elasticity, and reduced stroke risk.
• Steady mental fuel and clean protein: Provides 62g to 80g of daily plant protein from extra firm tofu, edamame, and soaked chia to sustain balanced neurotransmitter production throughout the day.
• Effortless weekly kitchen flow: Features multi day overnight oats, roasted edamame snacks, portable wraps, and sheet pan tofu skewers paired with an aisle sorted grocery checklist to streamline your week.
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WHAT IS INCLUDED INSIDE YOUR PDF
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1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
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HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
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LOOKING FOR 1 ON 1 COACHING?
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Want personalized macro adjustments or ongoing cognitive nutrition coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for kidney function, electrolyte balance, and renal wellness.
Managing chronic kidney disease prior to dialysis often brings overwhelming restrictions around minerals like potassium, phosphorus, and sodium, leaving you wondering how to safely enjoy whole plant foods. Created by a holistic nutrition coach with ten years of university health education, this 25 page digital guide takes the guesswork out of kidney friendly eating with carefully portioned, nourishing plant meals that protect renal filtration without sacrificing flavor.
Every recipe, snack, and meal prep step is structured with calibrated potassium portions, appropriate phosphorus limits, controlled plant protein, and low sodium under 2,100 mg daily to reduce metabolic stress on your kidneys.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 25 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• High quality plant protein control: Supplies moderate, easily filtered plant protein (55g to 73g daily) from extra firm tofu, tempeh, and black eyed peas to help slow the progression of kidney function decline without overloading renal pathways.
• Balanced potassium and dietary fibre: Delivers 19g to 43g of daily fibre while strategically utilizing low and moderate potassium ingredients in tested portion sizes to protect cardiovascular rhythm and muscle function.
• Controlled phosphorus and bone support: Restricts easily absorbed inorganic phosphates while providing balanced food based calcium and magnesium from fortified plant milk, greens, and grains to safeguard skeletal health.
• Low sodium fluid balance: Keeps daily sodium intake strictly below 2,100 mg to ease blood pressure regulation, prevent fluid retention, and reduce arterial strain.
• Efficient kitchen workflow: Features batch prepared oatmeal, mason jar pasta salads, sheet pan crispy tofu, and portable snack boxes with an aisle sorted grocery checklist to keep weekly cooking effortless.
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WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
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HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
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LOOKING FOR 1 ON 1 COACHING?
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Want personalized macro adjustments or ongoing renal nutrition coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition designed for gut comfort, bloat free digestion, and IBS symptom relief.
Navigating irritable bowel syndrome, severe abdominal bloating, and gas on a vegan diet often feels discouraging when typical plant staples like beans, garlic, and onions cause immediate distress. Created by a holistic nutrition coach with ten years of university health education, this 25 page digital guide delivers an elimination phase low FODMAP whole food roadmap designed to calm hypersensitive nerves and soothe digestive spasms.
Every meal, snack, and meal prep step is strictly low FODMAP tested, gluten free, naturally sweetened, and built to provide balanced nutrition without triggering fermentation distress.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 25 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Strict low FODMAP ingredient curation: Eliminates troublesome oligosaccharides, disaccharides, monosaccharides, and polyols like onions, garlic, high lactose foods, and excess fructose to minimize painful intestinal fermentation.
• Protected daily plant fibre: Delivers up to 35 grams of gentle, low FODMAP dietary fibre daily from sweet potatoes, carrots, rutabaga, and buckwheat to maintain regular elimination without bloating.
• Balanced gut micronutrients: Focuses on bioavailable iron, zinc, calcium, and fat soluble vitamins A and E from fortified plant milk, dark chocolate, leafy greens, and tempeh to prevent common elimination diet deficiencies.
• Satiating clean plant proteins: Provides 61g to 73g of daily plant protein using easily digestible extra firm tofu, marinated tempeh strips, and portion controlled edamame.
• Easy weekday batch prep: Features multi day buckwheat bowls, sheet pan roasted rutabaga and tofu, millet porridge, and refreshing portable smoothies with an aisle sorted grocery checklist.
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WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
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HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
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LOOKING FOR 1 ON 1 COACHING?
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Want personalized macro adjustments or ongoing digestive wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition inspired by the heart protective Mediterranean lifestyle.
Transitioning to a heart healthy lifestyle often brings confusing rules about healthy fats, leaving you wondering how to protect your cardiovascular system while keeping meals deeply satisfying and flavorful. Created by a holistic nutrition coach with ten years of university health education, this 26 page digital guide translates traditional Mediterranean longevity principles into a vibrant plant based routine designed to reduce inflammation and nourish your heart.
Every meal, snack, and meal prep step is built around polyphenol rich cold pressed extra virgin olive oil, cholesterol lowering soluble fibre, and controlled daily sodium under 1,700 mg without sacrificing authentic flavor.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 26 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Heart healthy monounsaturated fats: Emphasizes cold pressed extra virgin olive oil, rich in polyphenols and tocopherols, alongside avocado, raw walnuts, and almonds to optimize blood lipid panels and support vascular tone.
• Controlled sodium for blood pressure: Strictly keeps daily sodium under 1,700 mg (well below clinical cardiovascular limits) to reduce arterial stiffness and prevent fluid retention.
• Soluble fibre for cholesterol control: Provides 41g to 51g of beneficial dietary fibre daily from green lentils, cannellini beans, chickpeas, quinoa, and ground flax to bind circulating cholesterol and support smooth digestion.
• Cellular antioxidant shield: Abundant in fat soluble vitamins A and E from red bell peppers, dark leafy greens, Kalamata olives, and seeds to reduce systemic oxidative stress and support healthy immune responses.
• Approachable weekly kitchen rhythm: Features batch cooked lentil meatballs, grain bowls, marinated bean salads, and portable pesto dips paired with an aisle sorted grocery list to make healthy eating effortless.
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WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
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HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
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Want personalized macro adjustments or ongoing cardiovascular wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for cardiovascular vitality, blood pressure regulation, and cholesterol control.
Managing hypertension, borderline blood pressure, or elevated cardiovascular risk often means struggling with bland food, complicated restrictions, and hidden salt in everyday meals. Created by a holistic nutrition coach with ten years of university health education, this 27 page digital guide eliminates the confusion and delivers a vibrant whole food blueprint designed to keep meals incredibly flavorful while protecting your arteries.
Every recipe, snack, and meal prep step strictly limits sodium to less than 1,200 milligrams per day, keeps saturated fat below 13 grams, and is entirely cholesterol free.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 27 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Strict low sodium threshold: Restricts daily sodium to less than 1,200 mg, falling well below standard hypertension guidelines to ease vascular tension and reduce fluid retention.
• Naturally cholesterol free and low saturated fat: Contains zero dietary cholesterol and caps saturated fat under 13 grams per day, emphasizing monounsaturated fats from extra virgin olive oil, avocado, and almond butter.
• High soluble fibre and plant sterols: Delivers up to 63 grams of daily dietary fibre from oats, beans, barley, and fresh berries to bind excess cholesterol and improve glycemic stability.
• Bone and vascular support: Formulated with food based sources of calcium, potassium, and magnesium from leafy greens, tomatoes, and seeds to maintain vascular tone and bone density.
• Vibrant flavor without excess salt: Leverages fresh herbs, lemon juice, garlic, balsamic vinegar, and warm spices so heart healthy eating never tastes plain or boring.
• Streamlined kitchen workflow: Includes batch cooked roasted vegetable pastas, grain bowls, marinated bean salads, and portable snacks with an aisle sorted grocery list.
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WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
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HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
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Want personalized macro adjustments or ongoing cardiovascular nutrition coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for therapeutic bowel rest, colonoscopy preparation, and digestive recovery.
Navigating acute inflammatory bowel flares, recovering from gastrointestinal surgery, or preparing for a clinical colonoscopy on a plant based diet can feel nearly impossible when most vegan meals are overloaded with roughage. Created by a holistic nutrition coach with ten years of university health education, this 25 page digital guide delivers gentle, low residue whole food options that provide essential healing energy while giving your digestive tract a complete rest.
Every recipe, snack, and meal prep step strictly caps dietary fibre below 10 grams per day to decrease the frequency and volume of bowel movements without sacrificing macro balance or cellular nourishment.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 25 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Strict low residue threshold: Limits total dietary fibre to 8g to 10g daily to minimize digestive friction, soothe inflamed mucosal tissues, and slow bowel transit during medical flare ups.
• Immune supporting minerals: Delivers plant based zinc and selenium from tofu, white jasmine rice, and peanut butter to calm inflammatory pathways and strengthen gut barrier integrity.
• Bone and electrolyte defense: Thoughtfully replenishes potassium, calcium, and phosphorus using ripe plantains, seedless watermelon, smooth applesauce, and fortified almond milk.
• Restorative B vitamins: Combines tender cooked sweet potatoes, pureed leek soup, and strained mushrooms to supply essential folate, thiamine, and vitamin B6 for cellular energy metabolism.
• Non stimulating textures: Eliminates rough skins, coarse seeds, raw roughage, and harsh spices, relying on soothing coconut milk rice puddings, baked tofu, and smooth blended purees.
• Simple weekly prep schedule: Features batch prepared jasmine rice, freezable pureed soups, and portable low residue snacks with an aisle sorted grocery checklist.
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WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
━━━━━━━━━━━━━━━━━━━━━━━━━━
This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing digestive recovery coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for gallbladder comfort, healthy bile flow, and gallstone prevention.
Navigating gallbladder sensitivity, chronic upper abdominal pain after meals, or recovery from gallstone attacks often comes with confusing advice and anxiety around eating fats. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital guide provides an approachable whole food blueprint designed to ease gallbladder workload, promote smooth bile release, and keep digestion comfortable.
Every meal, snack, and prep step carefully balances heart healthy monounsaturated fats while keeping saturated fat below 10 grams per day to avoid painful gallbladder spasms and contractions.
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QUICK PRODUCT SPECIFICATIONS
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Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Controlled healthy fat profile: Strictly restricts saturated fat to under 10 grams per day while providing protective monounsaturated fats from cold pressed extra virgin olive oil and almond butter to support healthy bile composition.
• High daily plant fibre: Delivers 41g to 66g of dietary fibre daily from legumes, steel cut oats, quinoa, and vegetables to shorten intestinal transit time and reduce cholesterol absorption in the biliary tract.
• Clean plant protein distribution: Incorporates 65g to 90g of daily cholesterol lowering plant protein from baked falafel, marinated tempeh, lentils, and nuts to prevent digestive heaviness.
• Gallbladder protective micronutrients: Formulated with rich sources of vitamin C, magnesium, calcium, and folate from citrus, leafy greens, and berries to discourage cholesterol crystallization.
• Low sodium DASH alignment: Keeps sodium under 1,400 mg daily to ease systemic fluid balance and support overall vascular and digestive wellness.
• Simple weekly kitchen workflow: Features batch prepared overnight steel cut oats, sheet pan roasted veggies, baked tempeh bowls, and portable fruit snacks with an aisle sorted grocery checklist.
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WHAT IS INCLUDED INSIDE YOUR PDF
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1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
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HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
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LOOKING FOR 1 ON 1 COACHING?
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Want personalized macro adjustments or ongoing digestive wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
work togWelcome to practical, science backed plant nutrition for effortless everyday vitality and sustainable balance.
Transitioning to a plant based lifestyle or simply trying to eat well every day can quickly become complicated by rigid diet rules, hard to find ingredients, and endless kitchen cleanup. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital guide strips away the noise and provides an approachable, whole food roadmap that makes daily plant nourishment straightforward and enjoyable.
Every recipe, snack, and meal prep step is built around accessible pantry staples, balanced macronutrient distributions, bone supporting minerals, and natural immune defense.
Quick Product Specifications:
• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 28 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
What Makes This Guide Special:
• Clean macronutrient balance: Thoughtfully calibrated with over 45 percent complex carbohydrates, 13 to 20 percent protein, and under 40 percent healthy fats to keep blood sugar even and satiety high.
• Everyday plant protein: Provides 65g to 98g of daily bioavailable protein from extra firm tofu, lentils, oats, and hemp seeds without relying on overly processed meat alternatives.
• Essential bone builders: Rich in dietary calcium and magnesium from fortified plant milk, tofu, leafy greens, and whole grains to support skeletal density and structural joint health.
• Immune and cellular support: Loaded with zinc, selenium, iron, and dietary vitamin C from blueberries, broccoli, and sweet potatoes to optimize iron absorption and natural immune function.
• Stress free meal prep flow: Features batch cooked grains, multi day sheet pan tofu, and easy assembled sandwiches with an aisle sorted grocery checklist to keep weekday cooking to a minimum.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing lifestyle nutrition coaching? Visit the Coaching tab above to learn more or apply to work together.ether.
Welcome to practical, science backed plant nutrition for maximum athletic performance, muscle hypertrophy, and rapid recovery.
Training at high intensity while following a vegan lifestyle often makes hitting optimal protein thresholds, preventing bone stress injuries, and maintaining high daily calories feel like an uphill battle. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital blueprint fuels heavy training blocks using calorie dense, nutrient rich plant foods designed to build lean strength without digestive heaviness.
Every meal, snack, smoothie, and prep step delivers evenly spaced amino acids, bioavailable performance micronutrients, and clean whole food energy so you can perform and recover at your peak.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals, snacks, smoothies, and protein baked goods
Compatibility: Opens on any smartphone, iPad, tablet, e-reader, Mac, or PC
Dimensions: Standard 8.5 x 11-inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Substantial daily protein distribution: Supplies 183g to 199g of daily plant protein (over 25 percent of total calories) evenly spread across breakfast, lunch, dinner, and three daily snacks to drive muscle protein synthesis.
High-calorie training fuel: Provides 2,815 to 2,997 daily calories from clean whole foods, complex carbs, and healthy unsaturated fats to support energy expenditure and prevent lean mass loss. • Clinical bone defence: Delivers over 2,600 mg to 3,160 mg of calcium daily from fortified soy milk, tofu, tempeh, and edamame to safeguard bone density and reduce stress fracture risks under heavy loads.
Enhanced oxygen delivery: Provides 31 mg to 46 mg of iron daily paired strategically with high vitamin C foods to optimize red blood cell formation, tissue oxygenation, and aerobic power.
Athlete batch prep routine: Includes an aisle-sorted grocery checklist, freezer-friendly batch-baked protein pancakes, and high-protein shakes built for busy training schedules.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and three daily protein snacks
Categorized grocery checklist organized by supermarket aisle
Step-by-step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing athletic performance coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for liver health, cellular detoxification, and fatty liver support.
Living with elevated liver enzymes, non alcoholic fatty liver disease, sluggish bile flow, or metabolic fatigue can leave you feeling run down and frustrated with restrictive diet advice. Created by a holistic nutrition coach with ten years of university health education, this 33 page digital guide uses targeted, anti inflammatory whole foods to support Phase 1 and Phase 2 liver detoxification pathways and protect liver tissue from oxidative injury.
Every recipe, snack, and tea is intentionally free of added sugars, low glycemic, rich in cruciferous indoles, and low in saturated fats to help reduce liver fat accumulation and lower circulating triglycerides.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 33 full colour pages
Duration: 7 full days of planned meals, snacks, and liver friendly green tea
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Cruciferous indoles for detoxification: Features generous servings of purple cabbage, broccoli, cauliflower rice, and kale, providing indole-3-carbinol and sulforaphane to stimulate hepatic detox enzymes.
Antioxidants and catechins: Packed with fresh grapefruit, raspberries, blueberries, and green tea catechins to neutralize free radicals, reduce oxidative injury, and lower liver inflammation.
High beta-glucan fibre: Delivers an impressive 58g to 69g of daily dietary fibre from pearl barley, lentils, and chia seeds to clear excess bile, balance cholesterol, and improve insulin sensitivity.
Curcumin and healthy fats: Incorporates turmeric, garlic, extra virgin olive oil, and raw pecans to help lower liver enzymes, reduce visceral fat, and defend against steatosis.
Simple weekly prep routine: Includes an aisle sorted grocery list, a batch cooking timeline, and easy packable lunches like edamame barley salads and slow cooker chili.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, two daily snacks, and green tea
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing metabolic wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for cancer treatment support, immune recovery, and symptom relief.
Undergoing cancer therapies like chemotherapy, radiation, or surgery often brings overwhelming fatigue, altered taste, mouth sores, early fullness, and debilitating nausea that make eating feel nearly impossible. Created by a holistic nutrition coach with ten years of university health education, this 34 page digital guide utilizes gentle whole foods to help maintain strength, protect lean muscle tissue, and comfort sensitive digestion.
Every meal, snack, and soothing tea is intentionally built around soft textures, broth moistened whole grains, clean plant proteins, and non irritating ingredients to nourish you when your body needs it most.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 34 full colour pages
Duration: 7 full days of planned meals, snacks, and digestive teas
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Antioxidants for cellular defence: Highlights colourful fruits, vegetables, and legumes such as pinto beans, butternut squash, grapes, apples, and leafy greens to help guard cells from free-radical oxidative stress.
Immune-building micronutrients: Rich in bioavailable iron, zinc, vitamin A, and vitamin C, paired with 67g to 87g of clean plant protein from tofu, edamame, and lentils to support wound healing and white blood cell synthesis.
Side effect-friendly textures: Features naturally soft, smooth foods like blended squash bowls, pureed soups, coconut yogurt parfaits, and tender whole grains to protect mouth sores and ease painful swallowing.
Nausea prevention spacing: Structures meals and snacks every few hours to keep the stomach settled, accompanied by therapeutic teas including ginger mint, lemon ginger, chamomile, and fresh mint.
Freezable batch prep: Built around freezable soups, easily assembled wraps, and simple prep timelines so nourishing meals are always ready even on severe low-energy days.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, two snacks, and soothing evening teas daily
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing lifestyle wellness support? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for steady blood sugar balance and even daily energy.
Living with insulin resistance, prediabetes, type 2 diabetes, or erratic energy crashes can turn every meal into a stressful calculation. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital guide eliminates the guesswork by structuring meals around consistent carbohydrate spacing and low glycemic whole foods.
Every recipe, snack, and prep step is intentionally sugar free, rich in protective fibre, heart healthy, and thoughtfully balanced with lean plant proteins and quality fats to prevent blood glucose spikes.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Strategic carbohydrate spacing: Maintains carbohydrates at 44 to 50 percent of total daily calories, evenly distributed across three meals and two snacks to foster a smooth, predictable glycemic response.
Low glycemic index and sugar free: Prioritizes whole food ingredients with a glycemic index score below 55, pairing complex carbs with protein and fats to slow digestion and eliminate sharp insulin spikes.
Clinical daily fibre targets: Provides 36g to 43g of beneficial dietary fibre daily from legumes, oats, quinoa, and vegetables to support glycemic control, healthy cholesterol, and gentle weight balance.
Heart health conscious: Strictly caps sodium under 2,000 mg per day and holds total dietary fats below 35 percent of daily calories to protect cardiovascular function and healthy blood pressure.
Efficient kitchen workflow: Features batch prep friendly slow cooker chili, sheet pan baked tofu, and portable snacks with an aisle sorted grocery checklist to keep weekday eating stress free.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing blood sugar coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition designed specifically for GLP 1 therapy.
Taking GLP 1 medications often leads to rapid appetite drops, making it hard to eat enough protein to protect lean muscle, while slow digestion can trigger nausea, acid reflux, and sluggish bowels. Created by a holistic nutrition coach with ten years of university health education, this 32 page digital guide provides targeted whole foods to nourish your body, preserve lean mass, and minimize digestive discomfort.
Every recipe, snack, and meal prep step is intentionally sugar free, low glycemic, high in fibre, and free from common reflux triggers like chocolate, mint, and excess spice.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 32 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Lean muscle preservation: Prioritizes bioavailable plant proteins like extra-firm tofu, edamame, chickpea pasta, and legumes, providing 79g to 93g of daily protein to protect lean mass and metabolic health.
Digestive comfort and side effect control: Excludes mucosal irritants like mint, chocolate, and harsh spices to prevent reflux, while incorporating monounsaturated fats from olive oil and almonds to support natural satiety hormones.
Low glycemic and sugar-free: Designed to stabilize blood sugar and prevent energy crashes with slow-burning whole grains, berries, and chia seeds.
High daily fibre: Delivers 38g to 58g of digestive fibre daily alongside hydration-focused snacks to promote gut motility and relieve sluggish bowels.
Simple low-volume meal flow: Features portable smoothies, refreshing salads, and high-nutrient bowls that are easy to consume even when appetite is minimal.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing lifestyle nutrition coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science-backed nourishment for respiratory wellness and easier breathing.
Living with respiratory inflammation, asthma, or chronic airway sensitivity can leave you feeling drained and restricted. Created by a holistic nutrition coach with ten years of university health education, this 33-page digital blueprint utilizes targeted whole foods to calm systemic inflammation, reduce oxidative stress in lung tissue, and protect airway health.
Every recipe, snack, and soothing herbal infusion is intentionally built around clinical Mediterranean-style plant nutrition, gentle digestion, and reflux-conscious ingredients.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 33 full colour pages
Duration: 7 full days of planned meals, snacks, and restorative teas
Compatibility: Opens on any smartphone, iPad, tablet, e-reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Antioxidant-rich cell defence: Emphasizes berries, leafy greens, cooked tomatoes, and sweet potatoes loaded with vitamin C, vitamin A, and lycopene to shield delicate pulmonary cells from oxidative damage.
Anti-inflammatory unsaturated fats: Uses Mediterranean whole-food principles with omega-3-rich walnuts, cold-pressed extra virgin olive oil, and hemp seeds to help modulate inflammatory pathways.
GERD- and reflux-conscious design: Carefully minimizes heavy acidic and overly spicy triggers that irritate airways and stimulate excess mucus, pairing meals with soothing green and tulsi teas.
Targeted respiratory micronutrients: Features natural food sources of magnesium, zinc, selenium, and B vitamins from whole grains, legumes, seeds, and leafy greens to support relaxed breathing muscles.
Practical batch cooking flow: Includes an aisle-sorted grocery list, a simple kitchen prep schedule, and portable packing routines so nourishing yourself never feels like a burden.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, two snacks, and daily herbal teas
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing lifestyle wellness support? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science-backed nourishment for hormone balance and chronic pelvic inflammation.
Living with endometriosis often means navigating painful flare-ups, severe fatigue, and unpredictable digestion. Created by a holistic nutrition coach with ten years of university health education, this 29-page digital guide uses anti-inflammatory, plant-powered whole foods to help ease discomfort and take the stress out of daily eating.
Every recipe, snack, and meal-prep step supports natural estrogen clearance, nourishes your gut microbiome, and keeps energy steady even on low-energy days.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 29 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Anti-inflammatory whole foods: Rooted in Mediterranean-style plant-based nutrition, featuring antioxidant-rich berries, leafy greens, extra virgin olive oil, and plant omega-3s from chia, hemp, and walnuts.
Estrogen metabolism support: Packed with 41g to 58g of daily dietary fibre from legumes, whole grains, and seeds to promote healthy liver and bowel elimination of excess estrogens.
Gut-friendly and IBS-conscious: Incorporates fermented foods like sauerkraut and probiotic coconut yogurt to support beneficial gut flora and ease abdominal bloating.
Micronutrient density: Specifically focuses on iron, folate, vitamin B12, vitamin C, and calcium to replenish cellular energy and defend against oxidative stress.
Low energy kitchen routine: Includes batch cooking strategies, one-pan dinners, and quick assembled lunches that require minimal standing over a stove when pelvic pain strikes.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing hormone support? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science-backed nutrition for deeper rest and restorative sleep.
Restless nights, late-night tossing and turning, or waking up exhausted can drain your days. Created by a holistic nutrition coach with 10 years of university health education, this 33-page digital guide uses targeted whole foods to support your natural circadian rhythms and calm your nervous system.
Every recipe, snack, and soothing evening drink is thoughtfully balanced around clinical sleep-supportive nutrients to help you unwind naturally.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 33 full colour pages
Duration: 7 full days of planned meals, snacks, and bedtime drinks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Melatonin- and tryptophan-rich foods: Strategically includes tart cherries, kiwi, oats, chia seeds, and legumes to support sleep hormone production and mood-regulating serotonin.
Nervous system relaxation: Loaded with plant sources of magnesium, calcium, and B vitamins from almonds, cashews, chickpeas, and leafy greens to ease muscle tension and restlessness.
Blood sugar stability and deep sleep fibre: Provides 40g to 55g of daily dietary fibre alongside balanced complex carbohydrates to prevent midnight blood sugar drops and nighttime waking.
Dedicated evening wind-down drinks: Features soothing nighttime routines including warm tart cherry almond tonics, refreshing limeades, and calming chamomile tea.
Realistic kitchen workflow: Includes a categorized grocery list, step-by-step batch prep schedule, and portable meal packing plan.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, two daytime snacks, and an evening sleep drink daily
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing lifestyle coaching support? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed nourishment for mid pregnancy.
The second trimester brings a welcome return of energy, but it also brings rapid baby growth, expanding maternal tissue, and higher daily protein and calorie requirements. Created by a holistic nutrition coach with ten years of university health education, this 29 page digital blueprint eliminates the guesswork so you can nourish your growing body with confidence.
Every recipe and prep step is thoughtfully structured around whole food plant nutrition, gentle digestion, and steady daily fuel.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 29 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Increased energy and protein support: Formulated with an extra daily snack to meet mid pregnancy metabolic demands, delivering 2,050 to 2,150 balanced calories and 80g to 96g of daily plant protein.
Crucial second trimester micronutrients: Packed with bioavailable plant sources of iron, folate, calcium, choline, vitamin B12, and omega 3 fatty acids to support fetal bone and brain development.
Heartburn and digestion friendly: Strategically limits greasy or acidic triggers while providing 50g to 59g of daily dietary fibre to ease sluggish digestion and constipation.
Stress free kitchen workflow: Comes with an aisle sorted grocery list, a batch prep routine, and a day by day packing plan so you never spend hours on your feet.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and three snacks every day
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing pregnancy coaching support? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science-backed nourishment for early pregnancy.
The first trimester brings huge hormonal shifts, sudden food aversions, and morning nausea that can make the thought of cooking exhausting. Created by a holistic nutrition coach with ten years of university health education, this 28-page digital guide takes away the daily mental load so you can fuel your body and your growing baby with confidence.
Every single recipe and prep step is designed to meet early developmental nutrient targets while remaining gentle on a sensitive stomach.
What Is Included Inside Your PDF:
Complete 7-day meal schedule covering breakfast, lunch, dinner, and two snacks every day
Categorized grocery checklist organized by supermarket aisle
Step-by-step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, plus an automated email with your permanent file link.
Looking for 1-on-1 Coaching? Want personalized macro adjustments or ongoing pregnancy coaching support? Visit the Coaching tab above to learn more or apply to work together.
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