Boost your health with meal plans


Meal plans

What if you didn’t have to put so much effort into your food choices? What if someone chose delicious easy-to-prepare meals for you that left you feeling satiated and fantastic!? We’ve got awesome news for you!

Introducing, Kelly’s Choice Meal Plans! There are four meal plans to choose from: anti-inflammatory, plant-based vegan, 5-day lowFODMAP, and 28-day refresh. Here’s a brief overview of each plan:


The anti-inflammatory plan contains low-glycemic recipes aimed at stabilizing blood sugar, maintaining healthy weight, normalizing hormones, promoting healthy digestion, and reducing inflammation associated with many chronic diseases.

You will receive a weekly anti-inflammatory meal plan that emphasizes the preparation of whole, plant-based foods. Research suggests that these life-giving foods should make up at least 75% of your plate. The other 25%? That’s easy… We’ll suggest high-quality proteins that can be simply prepared.

Plant-based vegan

These plans contain 100% plant-based recipes that are rich in antioxidants and phytonutrients known to be anti-inflammatory. Recipes are full of fiber, vitamins, minerals, and plant proteins making them nutritious as well as delicious. This is a great plan to choose for detoxification!

You will receive a weekly meal plan that emphasizes the preparation of whole, plant-based foods. Research suggests that a diet rich in plants may decrease inflammation and risk of certain chronic diseases – we’ll make sure it tastes great too! If you are traditionally a meat eater, you won’t miss it a bit!

5-day low-FODMAP

Do you struggle with IBS or other bowel issues? This is the plan for you! I’m ready to talk about some big words so bear with me. These low-FODMAP plans contain ingredients considered to be low in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These molecules are poorly absorbed by some people and avoiding them may provide relief for certain digestive conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD.) It is important to seek a diagnosis and recommendation from your healthcare professional before following a low-FODMAP diet.

You will receive a weekly low-FODMAP meal plan that emphasizes the preparation of whole foods. The low-FODMAP diet was created by researchers at Monash University and all ingredients are selected utilizing their guidelines.

28-day refresh

The 28-Day Refresh is a great way to get your metabolism humming and jump-start your health. Like the anti-inflammatory plan, this plan contains selected low-glycemic recipes aimed at stabilizing blood sugar, maintaining healthy weight, normalizing hormones, promoting healthy digestion, and reducing inflammation associated with many chronic diseases.

You will have access to recipes for three meals per day (75% antioxidant-rich foods and 25% high-quality protein) plus snacks.

Each of these plans are complete with easy-to-prepare delicious recipes! You can check them out for free (no credit card is required for a 3-day trial). After that it’s $9 monthly, and you can cancel at any time. We know you’ll love it! Go to to try these out and bring your health to the next level!


Plant-based Finds at FNCE



As a Registered Dietitian, there are times when I get REALLY excited about food. It’s so fun to learn about foods that are healthy and delicious. And when I learn, my favorite thing to do is to educate! One of my latest favorite food lines is Daiya Foods—their products are deliciously dairy and allergen free!

This is why I will be available to chat all things plant-basedat the Daiya Foods booth (#955) at the Food & Nutrition Conference & Expo (FNCE) in Chicago Oct. 21-24. Daiya makes deliciously dairy-free foods and plant-based alternatives that are free of dairy, gluten and soy. And all of their products are free of the common allergens I mentioned above. So for those of you who are vegan, vegetarian, annoyed with food allergies, or are simply looking to eat more plant-based foods, I highly recommend Daiya.

While I am not a vegetarian or vegan, I am a big-time promoter of a plant-based diet. Hundreds of peer-reviewed, published studies have proven the incredible benefits of eating a plant-based diet from boosting your immune system to reducing your risk of heart disease and even preventing cancer.

Plant-based food is my go-to for energy and for protection from diseases. For example, when you eat more plant-based food, you are more likely to have a healthy blood-pressure and a healthier cholesterol level (your LDL and triglycerides will lower an your healthy HDL cholesterol will rise making your overall cholesterol ratio way better)! And a healthy blood pressure and remarkable cholesterol level reduces my risk of heart-disease, which is the number-one cause of death for women in the United States.

Also, did you know that plant-based food is so good for your gut? Meat-based protein takes forever to digest, but plant-based protein digests easier with the help of the fiber it contains! Also, too much meat can actually disrupt the healthy gut flora in your digestive system, which could lead to big problems down the road, including an increased risk of colon cancer. Dairy-free is actually great for your gut too because many people are sensitive to the lactose contained in dairy products.

I must also say that my skin glows from my plant-based diet. This has been true for many of my clients who have started their journey on more of a plant-based diet.  Fruits and vegetables are loaded with vitamins such as A, C, E, and K. They also contain tons of antioxidants and phytochemicals that have been shown to be beneficial for skin health. And trust me, it shows!

If you’re attending the conference this weekend, two awesome offerings at this booth that you will NOT want to miss are their Yogurt Parfait Bar on Oct. 22 and Oct. 23 from 9-10 a.m. and their Happy Hour from 2:30-3:30 p.m. on Oct. 22 and Oct. 23. Daiya’s Yogurt Parfait Bar includes their smooth amazing coconut-based Greek Yogurt with fruit and granola and their Happy Hour includes champagne served with their Smoked Gouda and Jalapeno-Havarti blocks…AND  a heavenly  pumpkin spice cheesecake made with their dairy-free cream cheese.  Dairy Free never tasted so delicious!

So give Daiya a try—you’ll be so happy you did! If you aren’t attending FNCE this weekend you can still find their products are available more than 25,000 grocery stores across the US and Canada, including Whole Foods, Kroger, Safeway and Publix.

For more information about Daiya, please visit, become a fan on Facebook or follow them on Twitter and Instagram.


Drought-Friendly Food Choices



Read, watch, or listen to any major news source and you become very aware of the fact that we are in a drought. It’s ironic that I have been telling you to drink a lot of water to avoid dehydration, while we are in a drought, right? I am not going to take those words away; it is crucial for you to prevent dehydration these scolding hot summer months. However, I will tell you some things you can do to be conscientious about the shortage in water supply when you consider your food choices. And guess what? All the food choices I recommend are healthy!!!

  • Eat less meat! I’ve said this before with the reasoning being related to the mounds of research with evidence that a primarily plant-based diet is way healthier. When it comes to a drought, eating less meat is important. It takes tons more water to produce meat than it does plants. The amount of water you use in a daily shower for six months is pretty close to the same amount of water it takes to produce one pound of beef. I was shocked when I learned that statistic.
  • Eat plants that require little water to grow; American cucumbers, eggplant, chard, and a variety of tomatoes are the examples that immediately come to mind. Mother Earth has a handy list that also included different grains and seeds that are heat tolerant.
  • Eat less processed foods. This is something I’ve said many times before for several reasons; processed foods do not keep you satiated and they pack on the pounds. In terms of our drought, keep in mind that a lot of water is used in processing the food and packaging.

Hopefully, we will get some rain showers to help alleviate this drought (ideally while we slumber through the nights). Meanwhile, try to keep my tips in mind when making food choices; they’re good for the earth during this drought and they’re good for you too!

Foods from the Earth: My Favorite Powerful Plant-Based Foods



As Earth Month ends, here is my post on some of my personal favorite Foods from the Earth.

There has been a ton of research in recent years suggesting the importance of transitioning to more of a plant-based diet; plant-based foods offer the best chance at preventing many chronic diseases. Some plant-based foods are especially powerful at protecting our health. Four such foods that I particularly enjoy are:  POM Wonderful 100% Pomegranate Juice, Wonderful Pistachios, Sweet Scarletts Texas Red Grapefruit and Halo Mandarin Oranges.

Pomegranates are phenomenal super-fruits. They are filled with fiber, protein, vitamin C, vitamin K, folate, and potassium. Several research studies have confirmed that pomegranates are super high in antioxidants and are a natural anti-inflammatory. These tiny little seeds may help lower blood pressure, fight breast and prostate cancer, protect against arthritis, improve memory and exercise performance. .POM wonderful 100% Pomegranate Juice is an excellent way to consume pomegranates. Each 8 oz. bottle of POM Wonderful 100% Pomegranate Juice contains the juice from two whole pomegranates, and nothing more- no added sugar, artificial flavors, colors or cheap filler juices AND this juice is Non-GMO Project Certified.

Pistachios are packed with amazing nutrients, such as B-complex, healthy mono-unsaturated fats, protein, fiber, vitamin E, copper and other minerals. Studies show that daily consumption of nuts, like pistachios, may reduce the risk of heart disease and may lower blood pressure. Wonderful Pistachios are available in a variety of flavors so that they appeal to almost anyone. Besides, what can be more fun that cracking open your pistachios while you watch a favorite movie? These are my go-to snack when I am looking for something crunchy!

I love grapefruit! Do you know that half of a grapefruit contains more than 100% of your daily recommended vitamin C? It is also high in vitamin A. Both vitamins C and A are great for your immune system. Also, vitamin C helps give you energy and vitamin A protects those windows to your soul. And I LOVE that grapefruit is great for my heart health. A recent study found that a diet supplemented with fresh red grapefruit positively influences blood lipid levels, especially triglycerides. My favorite grapefruit is Sweet Scarletts Texas Red Grapefruit. They are always so fresh and sweet; even my kids love them!

Last, but not least, I adore mandarin oranges. They’re perfect in my salads and I love mixing them with yogurt and granola. High in vitamin C and powerful phytonutrients, cancer research has revealed that eating mandarin oranges can lower your risk of developing liver cancer. My favorite mandarin oranges are Halo Mandarin Oranges; they are grown in California and are so easy to peel! I can add them to my breakfast, lunch, or snack in no time!

Whether you are looking for a healthy snack, or a nutritious, delicious add-on to any meal, try adding these four powerful plant-based foods to your diet. They can truly help boost your health and they will help you feel great!