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baby steps, baby.

January Jump Start

31 days healthy + vegan + delicious

Let’s make January the month you get healthy eating sorted.

Not with a diet, but by building habits that turn into a lifestyle.

If you’re heading into the new year wanting to go vegan, eat healthier, or just give your regular routine a boost, join me for a nutritionally-balanced program this January. Designed to maximize nutrition without getting overwhelmed, we’ll ease into the month with one delicious recipe per day, then ramp up to a full daily meal plan, and a cleanse to naturally detox.

We’ll cover the nutrition basics you need to know to set up a balanced vegan plate, how to make healthy food taste amazing, delicious recipes that make it easy and fun, tips for cooking when it’s just you, or when you’re cooking for your not-so-health-focused family, and lots more.

Do something incredible for your health, our planet, and the animals this year.

 

Here’s how it works:

Delicious Plant-Based Recipes

Delicious and nutritious vegan recipes that will get you excited for each healthy meal. Weeks 1, 3, and 5 will have one recipe per day, while weeks 2 and 4 will be full plans for 3 meals a day plus snacks.

Weekly Grocery Lists

A complete list of everything you’ll need to make all the recipes that week, so you know exactly what to get at the store. Easily add extra items or check off ones you already have in your kitchen.

Meal Prep Guide

Stay organized and on track with a prep guide, showing you exactly what to make thought the week, so you can make ahead or plan your timing. Plus space to write how you’re feeling, so you can see how the foods you eat affect your body.

About your nutritionist:

Hey there! My name’s Heather. I’m a Certified Holistic Nutritionist, trained through the Canadian School of Natural Nutrition.

My goal is to help you get all the nutrition and energy you need when you go vegan. Because I want you to stick with it for the long term.

I know it can be overwhelming trying to learn and change everything at once, so we’re going to take it one step at a time. I’ve laid this out to as comprehensive as possible, without being too intense.

And we’re going to do it together. I’m super excited to show you how amazing this way life can be.

This program is for you if…

You want to go vegan, or just give it a try, but aren’t sure how to get the right nutrition or how to make meals that actually taste good…
Your doctor told you to go plant-based but you have no idea where to start…
You need some guidance to make your meal plans more balanced or structured…
You’ve gotten bored with your usual meals, and want some new and creative recipes to try…
You want to eat more plants to:
  • Boost energy
  • Lose weight
  • Reduce inflammation
  • Boost your immune system
  • Recover faster between workouts
  • Reduce your risk of cardiovascular disease
  • Reduce your risk of type 2 diabetes
  • Have clearer skin
  • Have less bloating, heartburn, and indigestion

Here’s the plan:

Vegan Starter Kit (Jan 1-5)

Let’s ease into things with one recipe per day, and one quick nutrition tutorial. From everyday superhero foods, how to build a balanced vegan plate, and dealing with cravings we’ll get the basics sorted so you can feel confident going into the next 4 weeks.

Transition Meal Plan Week (Jan 6-12)

Now let’s get your jump started onto your new track (or get back on track) with balanced plant-based meals for breakfast, lunch, dinner and snacks, for a full week of complete nutrition.

Vegan Nutrition Week (Jan 13-19)

Let’s go more in depth on specific nutrients, like protein, calcium, and iron. We’ll ease back to one recipe per day, so you can focus on learning and maybe going back for seconds on some of your favorite meals so far.

Cleanse Week (Jan 20-26)

Antioxidant-rich and low fat, lots of fruit and veggies: great for people looking to cleanse their liver or colon, boost their cardiovascular or immune system, clear their skin, or reduce inflammation.

Real Life Week (Jan 27-31)

Now that you’re a vegan superstar, let’s make it easier to keep up with this lifestyle in the long term, in your day to day world. From cooking for one to cooking for a mixed household, having a fun food night and sharing a meal with a friend.

Here’s what we’ll cover:

Week 1: Vegan Starter Week
  • Why eat plants? Burger+Fries Makeover
  • Setting up your kitchen
  • Everyday superhero foods
  • Balanced vegan plate
  • Progress, not perfection
Week 3: Vegan Nutrition Basics
  • Calories + portions
  • Protein from plants
  • How much carbs?
  • Good fats + omega 3
  • How to get enough calcium + iron
  • Is it ok to cook with oils?
  • Supplements
Week 5: Making it work In Real Life
  • Cooking for one
  • Mixed house
  • Dealing with cravings + Healthy Treats
  • Fun food night
  • Cook for a friend

Here’s (some of) what we’ll eat:

Week 1: Vegan Starter Week
  • Baked Falafel Burgers + Sweet Potato Fries
  • No-Bake Mayan Brownie Bites
  • Parsley Pesto Pasta
  • Peanut Stir Fry
  • Curried Chickpea Lettuce Wraps
Week 2: Transition Meal Plan
  • Black Bean Taco Salad
  • Cranberry Pear Salad + Maple-Balsamic Vinaigrette
  • Red Pepper Hummus
  • Banana Nut Smoothie
  • Choc-Banana Quinoa
  • Baked Veggie Burrito
  • Grilled ALT
Week 3: Vegan Nutrition Basics
  • Sesame-Ginger Macro Bowl
  • Chocolate Protein Bars
  • Black Bean Brownies
  • Chickpea Salad Sandwich with Avo-Mayo
  • Lentil Chili
  • Creamy Orange-Ginger Cashew Dressing
  • Kale Chips
Week 4: Cleanse Week
  • Curried Squash Soup
  • Chai Chia Smoothie
  • Avo-Aduki Salad
  • Avo-Dressed Beet Salad
  • Steamed Veggie Bowl with Ginger-Mint-Tahini Dressing
  • Carrot Ginger Soup
  • Chocolate Squash Crisp
Week 5: Making it work In Real Life
  • Avocado-Lime Pasta
  • Peanutty Pad Thai
  • Blueberry Avocado Cheesecake
  • Build Your Own Taco Night
  • Curry Night

Some lovely notes about my meal plans:

  • Meilin

    “Heather’s meal plans are wonderful! The recipes are easy to follow with easy to find ingredients, and the plans are reasonably priced, too! I’ve remade many of the recipes (taco salad, chocolate krinkles, guacamole to name a few). I’m very thankful to Heather for showing us how to make healthy food taste good!”

  • TerryBardstown KY
    “I really enjoyed your meal plan. It helped me stop grazing all day and instead eat only what was on the plan. I found that before using your meal plan I was just eating lots of healthy food thinking that I was ok because it was healthy. My portions of healthy food were big and didn’t think much about calories. Your meal plan made me see what a meal should “look like.” I’m continuing to lose weight and finally made it below 200lbs!”
  • George

    “It has helped me to get all the ingredients together I need and to prepare great meals that taste good and a has a variety of different types of food. Without it I was eating haphazardly at random times of the day.”

  • Steve

    “Heather’s meal plans are great. The food is really good and the menus are super easy to follow. I’ve completed three of the meal plans over the last year or so and in addition to losing weight, they have helped me maintain a clean vegan diet, without getting overwhelmed.”

  • JenniFL

    “I have made so many of Heather’s recipes and they are delicious and easy to follow! If you keep healthy staples on hand, you can put together so many of her ideas and feel full, satisfied and quite pleased with yourself!”

  • MariaCincinnati OH
    “You have been such an motivating inspiration for me! I bought your 7 day meal plan 3, maybe even 4 years ago by now and it has been such a helpful resource that has given me more knowledge to be able to innovate and get culinarily creative with cooking like I did as a vegetarian and before that as a meat eater. I am so grateful that you followed your passion, took a big leap into what I know is your purpose in life, supporting people so they can feel amazing by honoring and nourishing their bodies with delicious nutrition.”

Pricing

January Jump Start

$35one-time

7-Day meal plan
7-Day cleanse plan
Daily recipes
Weekly grocery lists
Meal prep guides
Nutrition guides

30-Day Guarantee

If you give this a fair shot, but are not happy with the program, just let me know and I’ll give you a full refund.

Questions?

Have a question? Send me an email at info [at] heathernicholds.com and I’ll get back to you asap.

Frequently Asked Questions

Am I allowed to have chocolate?

Don’t worry, I love chocolate, too. I don’t believe that chocolate and health are mutually exclusive, in fact there are a lot of benefits to high quality dark chocolate. I’ll also show you how to make super healthy chocolate treats, so you can get your fix.

What happens if I miss a day?

No worries. Pick up again the next day and carry on, or you can catch up. You’ll get a downloadable recap at the end so you can do it over again and again if you wish.

Do you use tofu/soy?

I don’t include any tofu in my recipes. The only soy products I use are frozen green edamame beans (you can swap for another bean or frozen peas), tamari/soy sauce (which you can swap for a soy-free aminos or just a bit of sea salt) and occasionally miso or tempeh.

I don't have a lot of time - can I handle this?

Well, I can’t guarantee, but this is designed to not make you a slave to the kitchen. In weeks 1/3/5 you’ll get one recipe each day, but you could save them up for the weekend and batch cook/prep. In weeks 2+4, you have a full meal plan, but a lot of the food is prepped on Sunday and you’ll only need about 30 minutes or less on the other days.