This item is for a customised one week meal plan.

After purchase, you will receive an email with a prompt for more information, and after reply we will work on creating this meal plan for you. Turn around time is usually 3-7 days.

The meal plan can be customised to meet certain dietary goals such as macronutrient or calorie goals, food avoidances or to meet scheduling requirements (e.g. prepping in advance).

The typical meal plan includes 7 days of food with 3 main meals and 1-2 snacks. You also receive a shopping list with quantities based on the serves you need for each meal. We can calculate it for use of leftovers to save time, and for each meal to serve different amounts of people (e.g. dinner serves 4, all other meals 1).

P.S. There are some ready made meal plans for a lesser price available in the shop.

The post Customised One Week Meal Plan appeared first on Alison Mitchell Naturopath.

A high-calorie, high-protein plan to support an athlete’s health, performance and recovery.
Athletes require adequate nutrition in order to keep their bodies in shape for training and competition. This plan provides high-quality protein to help muscles with maintenance, growth, and repair. Adequate amounts of vitamins and minerals are included to prevent common deficiencies such as calcium, iron, and vitamin C. Anti-inflammatory foods like omega-3 fatty acids, fiber, zinc and antioxidants are added to prevent oxidative damage.

Plan Includes:

• One week meal plan
• Three main meals plus three snacks per day
• Over 15 recipes plus easy snack ideas
• Ingredient checklist/shopping list
• Prep guide
• Use of leftovers as lunches and bulk cooking of snacks and desserts

Plan notes:

Calories: A typical day averages 2700 calories. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Savoury Egg and Beef Oats
• Vanilla Protein Pancakes
• Baked Salmon with Broccoli and Quinoa
• Chicken and Kale Skillet with chickpea pasta
• Chicken and chickpea pasta salad
• whipped peanut butter yoghurt bowl

How to download:

After purchase you will be sent a download link.

The post High Protein Athlete Meal Plan (one week) appeared first on Alison Mitchell Naturopath.

This Low Salicylate Diet removes all medium and high salicylate-containing foods to manage the symptoms of salicylate intolerance. This well-balanced plan contains a wide variety of delicious, colorful and fun low salicylate recipes.

Plan Includes:

• One week meal plan
• Three main meals plus two snacks per day
• Prep guide
• Ingredient checklist/shopping list
• Use of leftovers as lunches
• Easy snacks

Plan notes:

Calories: A typical day averages 1700 calories. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Cod and Potato cakes with yellow beans
• Chicken and veggies with bacon
• lemony chicken with rice and peas
• Sole, Mashed Potatoes and Green Beans
• Creamy Mango Pudding
• Banana and Pecan Overnight pudding

How to download:

After purchase you will be sent a download link.

The post Low Salicylate Meal Plan (one week) appeared first on Alison Mitchell Naturopath.

Reflux, heartburn, indigestion gastro-oesophageal reflux, GORD: these are all names for the painful sensation that occurs when the contents of the stomach back-flows into the oesophagus.

Management of reflux often includes dietary changes alongside natural or conventional treatment. This meal plan provides ideas that can be followed exactly over the week, or used as inspiration.
Included are some lifestyle tips to assist with reflux along the diet and any other recommendations from your practitioner.

Plan Includes:

• One week meal plan
• Three main meals plus three snacks per day
• Over 15 recipes plus easy snack ideas
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk cooking of snacks and desserts

Plan notes:

Calories: A typical day averages 1500-2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Creamy Dill chicken with rice
• Chicken Breast and Leek Quinoa
• Kefir Berry Smoothie
• Baked Salmon with Broccoli and Quinoa
• One Pot Chicken and Saffron Rice
• Turkey Meatball skewers and veg

How to download:

After purchase you will be sent a download link.

The post Reflux Meal Plan (one week) appeared first on Alison Mitchell Naturopath.

If you have been recommended to eat according to the principles of the biphasic diet, it can be very overwhelming to know what to eat, and how to possibly get enough nutrition through this process. This meal plan guides you through the semi-restricted phase, adding some new recipes from the restricted phase which include the new foods that have been introduced.

This Diet is based of the principles of Dr. Nirala Jacobi’s SIBO Bi-Phasic Diet protocol and has a range of recipes that are suitable for the restricted phase of the diet. It contains a meal plan for one week, including breakfast, lunch, dinner and snacks. Leftovers are utilised and a variety of meals is included to help keep you interested.

Plan Includes:

• One week meal plan
• Three main meals plus three snacks per day
• Over 15 recipes plus easy snack ideas
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk cooking of snacks and desserts

Plan notes:

Calories: A typical day averages 1600-2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Banana bread
• 'Instant' Miso Soup
• Congee
• Egg and Beef Breakfast Bowl
• Spaghetti and Cumin Spiced Lamb Meatballs
• Pesto Chicken Stuffed Capsicum
• Riced parsnip and chicken
• SIBO Stirfry

How to download:

After purchase you will be sent a download link.

The post SIBO Biphasic Phase 1 Semi-restricted (one week meal plan) appeared first on Alison Mitchell Naturopath.

If you have been recommended to eat according to the principles of the biphasic diet, it can be very overwhelming to know what to eat, and how to possibly get enough nutrition through this process. This meal plan guides you through the first week, setting you up with some recipes for the less restricted weeks to come as well.

See also: Biphasic Semi-restricted Meal Plan

This Diet is based of the principles of Dr. Nirala Jacobi’s SIBO Bi-Phasic Diet protocol and has a range of recipes that are suitable for the restricted phase of the diet. It contains a meal plan for one week, including breakfast, lunch, dinner and snacks. Leftovers are utilised and a variety of meals is included to help keep you interested.

Plan Includes:

• One week meal plan
• Over 25 recipes
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk cooking of snacks

Plan notes:

Calories: A typical day averages 2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Almond Pancakes
• Spicy Tomato Scramble
• Nutty Coconut Balls
• Crispy Chicken Strips
• SIBO friendly mayonnaise and coleslaw
• One Pan Chicken Fajita Bowls
• Hearty Beef Stew
• Nori & Seed Crackers

How to download:

After purchase you will be sent a download link.

The post SIBO Biphasic – Phase 1 Restricted (One Week Meal Plan) appeared first on Alison Mitchell Naturopath.

Your diet can have a powerful impact on your hormonal balance, and in this meal plan you have a variety of meal ideas to support the production of 'good' hormones and the detoxification of 'bad' hormones.

Three key factors are included into this meal plan and recipe selection:

1. Balanced blood sugar levels through a low GI and macro-balanced meal plan. Fluctuations in blood sugar levels can disrupt your stress, thyroid and reproductive hormones so eating a low GI diet can assist in achieving balance.
2. Nutrient dense diets provide the building blocks for Happy Hormones. This plan provides meals which are rich in nutrients such as magnesium, B vitamins and zinc for hormone production.
3. Support oestrogen detoxification with foods rich in compounds such as calcium-d-glucarate and fibres that bind to the more harmful forms of oestrogen to assist with it's eliminiation.

Plan Includes:

• One week meal plan with recipes
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk prepping of snacks
• Recipe book with 15 extra recipes

Plan notes:

Calories: A typical day averages 1800-2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.

Average nutrients:

• Calcium - 1256 mg
• Iron - 19 mg
• Folate - 604 ug
• Zinc - 9 mg
• Magnesium - 633 mg
• Selenium - 660 ug

Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Golden Turmeric Hot Chocolate
• Broccoli Almond Protein Salad
• 15 min Halibut with Dill Pesto
• Egg Roll in a Bowl
• Roasted Sweet Potato and Brussel Sprouts Salad
• Bloat Fighting Tropical Smoothie
• Chocolate Cauliflower Shake
• Nori & Seed Crackers

How to download:

After purchase you will be sent a download link.

The post Happy Hormones (One Week Meal Plan and Recipe Book) appeared first on Alison Mitchell Naturopath.

The SIBO Family Favourites eCookbook is jam packed with delicious SIBO-friendly recipes that the whole family will love.  Recipes are 100% free from gluten, soy and corn. There are many dairy-free, refined sugar-free, grain-free and low FODMAP options. All recipes are easy to make, affordable and most importantly, delicious.

The post SIBO Family Favourites ECookbook appeared first on Alison Mitchell Naturopath.

This is ideal if you just want the ebook and recipes without the meal plan and shopping lists.

This ebook contains

31 delicious, achievable and healthy recipes. These recipes are based around whole foods, and are designed with the intention to be easy to follow, and will help you to feel full, satisfied. They are low GI and filled with tips to make cooking easier for you.

A conversion chart for temperatures and liquid (recipes are provided in degrees Celsius and metric and cups).

This eBook also teaches you how to:

• Eat mindfully
• Make your own meal plan
• How to eat a wholefood diet without burning a hole in your pocket
• How to stock your kitchen (including utensils and core ingredients).

The post Getting Started with Wholefood – ebook appeared first on Alison Mitchell Naturopath.

If you want to launch into a healthy lifestyle but need a helping hand, this eBook and meal plan is for you.

In my work as a Naturopath I help people to improve their health by making better food choices. I see a big variety of patients with different eating styles, some patients eat a fantastic diet that doesn’t need much tweaking at all (maybe just some detective work to figure out what’s disagreeing with them) and some people eat a diet that needs a big overhaul, often because it’s full of processed food and lacking in nutrients.

The people that need their hands held the most are those that have never been taught how to cook, or are so lacking in confidence in both choosing what to eat and actually preparing the meals that they’re too afraid to try, and so rely on ready-made meals and take away. These are the people I am making this meal plan for: The kitchen beginners.

If any of the following scenarios apply to you, this meal plan will help.

• You’re put off by recipes that look complicated and you don’t have the confidence to pull them off.
• You don’t know what most of the ingredients are and don’t want to invest in items you don’t think you will use again.
• You’ve tried “healthy” recipes before and think they taste gross.
• You’ve had food go to waste when you’ve tried to eat healthy before.
• You don’t want to have to go searching for rare ingredients.
• You struggle with finding the time to make meals.
• You don’t want to have to think about what to eat, you’d rather just be told.

This meal plan is made with a focus on ‘whole foods’, with the aim to start people eating real, home-made food instead of processed food.

In this ebook package you’ll get:

31 delicious, achievable and healthy recipes. These recipes are based around whole foods, and are designed with the intention to be easy to follow, and will help you to feel full, satisfied. They are low GI and filled with tips to make cooking easier for you.

A 3 week meal plan. This is great if you are in need of some structure and want to be able to plan ahead. It also includes a section with tips that tell you when to make enough for leftovers, when to freeze certain ingredients and when to prepare some items the night before.

A Shopping list for each week with quantities already filled in for 2 or 4 people, plus a blank section to calculate for different amount of people. This goes alongside the meal plan. The shopping list is broken down into shopping locations, i.e. supermarket, greengrocer, bakery, butcher etc.

A blank meal plan for you to plan your own meals in the future

A conversion chart for temperatures and liquid (recipes are provided in degrees Celsius and metric and cups).

These products are downloadable after purchase using the download link.

This eBook also teaches you how to:

• Eat mindfully
• Make your own meal plan
• How to eat a wholefood diet without burning a hole in your pocket
• How to stock your kitchen (including utensils and core ingredients).

The post Kitchen Novice – Guide and Meal Plan appeared first on Alison Mitchell Naturopath.