Menu plans

You are here

Website Menu Plans - Download PDFs for $9.97 each

1-week customized meal plans with easy to follow recipes and guidelines, a complete grocery list as well as beautiful pictures to help guide you!

 

This nutrient dense meal plan is perfect for people who are avoiding gluten, dairy and eggs due to allergies or sensitivities. These delicious and easy to prepare meals and snacks will take the confusion out of eliminating these common foods.

Buy Now

This modified version of a Ketogenic Meal plan is designed with a “healthy twist” from a typical Keto plan. This meal plan is completely dairy free and packed with nutrient dense, high fibre vegetables. Net carbs are approximately 30g/day or less. The vast majority of carbohydrates come from high fibre containing foods, as fibre is not digested and converted into glucose and will not prevent ketosis from occurring. They will however support healthy digestive movements. This Ketogenic Meal Plan is designed for promoting general health and wellness through ketosis and resulting weight loss. It is not intended to treat epilepsy or any other seizure disorder.

Buy Now

Whether you are running short on time, trying to save some money or are new to healthy eating- this is the plan for you. All recipes take 30 minutes or less leaving more time for you!

Buy Now

A simple and delicious blood sugar balancing meal plan. This Low Glycemic Diet uses ingredients with a Glycemic Index score below 50. Included in this menu plan is three meals and two snacks daily to prevent blood sugar highs and lows. Plenty of healthy fats, fibre and protein further help to regulate blood sugar levels. Daily carbohydrates are below 150g and can be increased by adding whole grain side dishes to meals as needed.

Buy Now

A Women’s Hormone Balancing Diet containing key ingredients to promote healthy sex hormone production and detoxification, adrenal health and thyroid function. Recipes include adaptogens to help support a healthy stress response as well as foods that support liver and gut health. The focus is on higher fiber and protein containing foods that balance blood sugar and hormones.

Buy Now

This meal plan follows the Autoimmune Paleo Protocol as developed by Dr Sarah Ballantyne, PhD. It is free from all foods with the potential to stimulate the immune system, increase inflammation and cause irritation to the digestive tract. The AIP diet excludes all refined sugars and oils as well as grains, legumes, dairy, eggs, nightshades, nuts, seeds, food additives, spices and ingredients that contain extracts from these foods.

Buy Now

Leaky Gut Syndrome is an underlying cause for many health issues including autoimmune conditions, skin conditions and digestive issues. This Gut Healing meal plan includes plenty of easily digestible meals, focusing on phytonutrient rich plants. Anti- inflammatory omega-3 fats and turmeric have been included to help reduce inflammation. Fermented foods such as sauerkraut and kimchi boost beneficial gut bacteria and healing bone broth provides gelatin to sooth and support damaged gut lining.

Buy Now

Inflammation is a natural part of our immune response but things like processed foods and stress can cause it to run rampant throughout the body and wreak havoc. Inflammation is often to blame for headaches, low energy and poor digestion. It is also a culprit in more serious health conditions such as arthritis, cancer, heart disease and obesity. This Anti- Inflammatory meal plan is free from common inflammatory foods like nightshades, eggs and soy. It features powerful anti-inflammatory ingredients like turmeric and omega 3’s that will decrease inflammation!

Buy Now

This Thyroid balancing menu plan includes foods that are known to support optimal thyroid function while minimizing those foods that may cause harm to the thyroid gland. Selenium-rich foods are included such as Brazil nuts, healing bone broth, nourishing coconut fat, iodine packed sea foods and plenty of omega-3’s. This meal plan contains important dietary components to support optimal thyroid health. All meals are free from soy, uncooked cruciferous vegetables, gluten and dairy to balance the thyroid.

Buy Now

Candida overgrowth effects many people especially those who have taken antibiotics or eaten a high-sugar diet. Common symptoms include brain fog, poor digestion, fungal infections, skin issues and mood swings. The Candida Diet Meal Plan includes meals and snacks which are compliant with the first phase of a Candida cleansing diet. All meals are free from added sugar, yeast, fruit, dairy, high starch vegetables and all grains.

Buy Now

Irritable Bowel Syndrome (IBS) affects an estimated 10-15% of the population. Common IBS symptoms include gas, bloating, diarrhea, constipation and stomach pain. Following a low FODMAP diet has been shown to significantly improve these symptoms in about 75% of IBS sufferers!

Buy Now

Are you living alone or cooking for one? Then this meal plan is for you! This easy but delicious clean eating meal plan is 100% vegan-friendly and focuses on making things in advance so you can spend less time in the kitchen.

Buy Now

The PCOS menu plan is designed to address common concerns of women struggling with Polycystic Ovarian Syndrome including excess body weight, insulin resistance and often high blood pressure. To combat insulin resistance, all ingredients have a low glycemic load. Carbs are always paired with a healthy fat and protein. Meals are scheduled every 2-3 hours to ensure level blood sugar. Specific ingredients have been included that are loaded with powerful hormone balancing nutrients. This plan is grain-free so that carbohydrates are derived from only the most nutrient-dense sources.

Buy Now

About

Essential Health is dedicated to providing professional, safe and effective complementary health care through the use of research and evidence based on natural medicine therapies.

 

GET IN TOUCH

  • Essential Health Natural Wellness Clinic,
    11857 223rd Street
    Maple Ridge, BC, V2X 5Y3
  • Phone: 604.467.9554
  • Email: cshealth@telus.net

NEWSLETTERS

SIGN UP FOR OUR NEWSLETTER TODAY. You'll receive: Advice on healthy living • The latest health news • Creative, healthy recipes • And more!