The
Plant-Based
Meal Plan
BY SARA HEILMAN
CALLING ALL WOMEN
Want to go from fad diets and weight yo-yoing to natural weight loss and increased energy…
All while eating yummy meals? (Yes! It’s Possible.)
My 21-day guide to fueling your body with nutritious foods so you can feel your best - and thrive.
WHAT IF YOU COULD...
Eat more food and still lose weight, even if you are enjoying pizza and ice-cream…
Feel more energized with less bloat and have the confidence to wear THAT dress…
Have a step-by-step approach to nourish your body – because no one ever taught you how to balance your plate…
Customize each meal to suit your tastebuds – say goodbye to choking down kale you don’t even like…
Live in a healthy body not deprived of carbs, proteins or healthy fats to feel like the best version of YOU!
TO LEAD A HEALTHY LIFESTYLE IN A BODY THAT THRIVES, YOU NEED...
- NUTRIENT-DENSE ENERGY (AKA CALORIES)
- BALANCED MEALS THAT INCLUDE MACRO AND MICRO-NUTRIENTS
- AN EASY PROCESS TO GROCERY SHOP AND PREPARE FOOD AHEAD OF TIME
- AND A PLAN OF ACTION THAT EMPOWERS YOU TO REACH YOUR HEALTH AND WELLNESS GOALS WITHOUT GETTING BORED.
In an ideal world, you wake-up energized and feeling good about yourself each morning, not second-guessing what to eat…
Because your meals are already waiting for you.
You are smiling as you stare at yourself in the mirror wearing that waist-hugging dress…
Because you’ve been nourishing your Porsche-like body with premium fuel.
But hold up – that’s not happening quite yet.
If anything, you’re lucky to eat three solid meals a day after you hit snooze one too many times and rush to work…
With a coffee in one hand and half-empty bag of chips at your fingertips, it’s no wonder you don’t feel good…
I know, I know – it’s the only food you can grab in a pinch.
It’s easy to justify less nutrient-dense choices and make empty promises of “I’ll eat better tomorrow.” That’s what I used to do, and it was a never-ending cycle of yo-yo dieting, food restriction, and binge-eating…
WHY GO AT IT ALONE WHEN WE
COULD DO IT TOGETHER?
I’m Sara Heilman and I created The Plant-Based Meal Plan for women like you.
Because I was there too a few years back…
No matter how many hundreds of diets I tried or calories I counted, I always felt hungry and never satisfied. So, I made a HUGE change to the way I ate, and now?
I’m giving you the exact method I use to cut cravings, increase energy and feel like my healthiest self in 21 days flat!
The Plant-Based Meal Plan is my complete, 3-week guide to fuel your body so you can eat more, stress less, and feel your best.
YOU'LL GET...
- Over 100 creative and flavorful meals to choose from
- More than 50 recipes that are healthier versions of your favorite foods
- 21 different menus that feature 3 meals and 2 snacks each day
- Pre-made grocery lists to make food shopping quick and easy. Plus, each list breaks down where you can find specific items at the market.
- Easy-to-follow recipes with cooking and food storage tips
- A food servings guide to make food substitutions to accommodate food allergies/intolerances
- The breakdown of food groups to balance your plate and lead a healthy lifestyle
- A printable meal-planning chart to create your own menu when you can't follow the plan (think a night out with the girls, birthday celebrations and more!)
- A short list of kitchen tools to make soups, smoothies and more
- Money saving tips to eat healthy on a budget
- Time saving and food prep tips to make meal prep easy and efficient
- Answers to all your burning questions like...
How do I get enough protein if I’m not eating meat?
Can I drink alcohol?
What should I look for on a food label?
How much weight is healthy to lose each week?
How do I know what a good weight is for me?
And so much more!
What's Inside the Plan
Do you tend to spend hundreds of dollars on weight loss products or ideas that swear to be your secret weapon? And I’m not only talking about shakes, bars and diet pills…
I’m talking about fads that have you cut everyday foods like bread from your diet. Or have food “rules” that only allow you to eat at certain times of the day.
It’s time to stop the craziness and begin to fuel your body with nutritious foods and balanced meals.
No more calorie counting. No more hunger pangs right after lunch. And no more restrictions.
What does that mean for you?
- You’ll nourish your body with grains, vegetables, fruits, plant proteins and healthy fats
- Learn how to fuel your body for sustained energy throughout the day
- Track your progress without stepping on the scale
- Learn the basics of macro-nutrients and how they serve your body
- Discover how plant-based eating can be fun, exciting and practical to maintain
Are you overwhelmed by all the numbers it feels like you have to calculate to lose weight? Calories, macros, portions, grams, ounces… I could go on and on!
You have enough on your plate already (no pun intended), so stop trying to complicate the process.
Because I have already done the balancing-act for you!
What does that mean for you?
- Breakfasts, lunches, dinners and snacks are all accounted for – all you have to do is prepare the food!
- Every single menu (21 total!) is designed to meet the recommended food servings of a balanced diet
- Quick grocery store trips because you already have a pre-made list. Or better yet, use your list to order groceries online for curbside pick-up or delivery!
- Each day of the meal plan contains the energy to equip the average adult body. Daily menus range from 1300-1700 calories so you feel satiated.
Want to know why diets fail? Because there’s no flexibility in the plan.
After losing 65 pounds, I understand there needs to be freedom in food. Because when something is fun and flexible, it’s sustainable.
It’s time to make changes and I’ll show you how to use the Food Servings Chart and Meal Planner.
What does that mean for you?
- Learn to create your own balanced menus using the meal planner
- Customize your meals to suit your body’s needs. Have a gluten intolerance? Swap gluten-pasta for a gluten free version… or even rice!
- Celebrating a special occasion? Plan your meals around that birthday dinner.
- Swap or substitute foods using the Food Servings chart to suit your tastebuds
Let's Talk Bonuses!
I WANT TO DO ALL I CAN TO HELP YOU.
FAST TRACK YOUR SUCCESS WITH:
Lifetime Membership to the Private SBH Facebook Community:
Picture hundreds of individuals all there to become the healthiest version of themselves. It’s here that you’ll get ongoing inspiration, motivation and support.
Access New Recipes and Menus:
Quit stressing about what to do after you complete the 21-day meal plan. New menus – even for the holidays – are available to you in the SBH Community. That’s right, I release new menus and recipes to expand your palate. Plus, I make it simple to include new recipes in your plan.
Join SBH Challenges for FREE!
Picture this: 3 weeks of food, fitness and self care with the SBH Community. Together, we’ll complete daily challenges, and fitness and cooking classes. Plus, by participating you can earn the SBH Grand Prize that will empower you on your health journey. This challenge comes around a few times a year and each time you can join for $0!
All of this on TOP of the SBH Plant-Based 21-Day Meal Plan.
Your Primarily Plant-Based Teacher (and friend with the inside scoop to all things health and wellness)...
Hey There, I'M SARA HEILMAN.
Weight-loss expert, fit foodie, meal-prep queen, nuclear nutrition and health coach, powerhouse personal trainer, self-care consultant, habitual hiker, mental wellness advocate, Chai tea latte lover, and jet-setting sightseer...
That came out like word-vomit. But it sums me up to a tee! My life’s purpose is to get the tools I used…
To lose 65-pounds, overcome depression, anxiety and disordered eating…
Into the hands of women (and men) who need to make a permanent and healthy lifestyle change.
So they can…
- Grow to become the healthiest version of themselves by fueling their body from the inside out
- Be there for their kids, grandkids or family for the long-run
- Have the confidence to wear clothes they love without feeling self-conscious
- Take preventative measures to protect their body against disease
- Enjoy all the experiences life has to offer and not have to sit on the sidelines watching it all pass by
And live their BEST life by thriving - not surviving.
I’ve been witness to clients transforming their lives…
And I know that with the right tools, support and self belief, you can become Strong, Bold and Healthy.
All you have to do is keep showing up for yourself and putting in the work.
I promise to do the same for you… If you ever need guidance, I’m only one email away!
So if you were ready YESTERDAY to show up for yourself and fuel your body with nutrient-dense foods...
It’s time to get your hands on The Plant-Based Meal Plan and access:
- Over 100 creative and flavorful meals, plus more than 50 recipes of your favorite foods
- 21 different menus that feature 3 meals and 2 snacks each day
- Grocery lists to make food shopping quick and easy
- Cooking, food storage, money and time-saving tips
- A food servings guide to make food substitutions to accommodate food allergies/intolerances
- Nutritional education to balance your plate
- A printable meal-planning chart to create your own menu when you can't follow the plan
- Our private Facebook Community for continuous support and FREE registration for SBH Challenges!
FAQ's
Just a few years ago, I was scratching my head at the idea of swapping animal meat and dairy for tofu and almond milk. I didn’t understand why anyone in their right mind would do it. But then, I became one of those people. In all honesty, I began my journey only because I wanted better looking skin and less bloat (face palm!)… but I got so much more than that! Three weeks later my energy was up, my weight was down, and I actually felt satiated after eating. Research shows that plant-based eaters can reduce inflammation and risk for diseases, support their immune system and improve their gut health. You don’t have to take my word for it though! If you’re still on the fence, I highly recommend digging into the details yourself… My favorite resources are from the works of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn. Plus, you can checkout films like Fork Over Knives, The Game Changers, What the Health, Earthlings and Vegucated.
Since this is a flexible meal plan, the time will differ for everyone. For me, I like to keep it simple and prep three days’ worth of meals at once, which breaks down to about 20-30 minutes per day. If you’re someone who likes to cook as you go, the time may increase… which is why I recommend carving out 30-minutes one day a week to chop ingredients for recipes you plan to make.
The simple answer: YES! All you have to do is swap gluten products for gluten-free options. Plus, I understand there won’t always be a gluten-free alternative available… which is why you can use the Food Servings Chart in the meal plan to swap a gluten grain for a gluten-free grain. Remember, if you ever get hung up on making changes to the plan to accommodate you, I’m only an email away!
Oh, my friend – this is so much more than a recipe book! The Plant-Based Meal Plan is your guide to balancing your plate and fueling your body. Think grains, veggies, fruits, fats and plant proteins. Let me tell you a little story… The first month I began my plant-based journey, all I ate was sweet potatoes, nuts, pasta and salad. Boring, right?! Plus, I was missing out on major nutrients that my body needs. Don’t get me wrong, I love carbs and fats (think pasta and nuts). But too much of anything isn’t a good thing. The reason this meal plan exists today is because I needed it… a step-by-step plan of nutrient-dense and delicious recipes that create a balanced diet. When I found balance on my plate, I experienced results that were even visible to my clients and had them asking, “What are you doing?”. That’s why I’m sharing my method with you in The Plant-Based Meal Plan!
If I told you that exercising for 30-minutes instead of sixty would be a waste of time, would you believe me? I most certainly hope not! The truth is, anything is better than nothing. So, if you can’t follow the meal plan exactly, no worries, my friend! As long as you’re putting your best foot forward, you can still reap the benefits of plant-based eating. Just think, at the very least, you’ll be adding more veggies to your diet and fill up faster at meal times!
It’ll be easiest if I tell you what The Plant-Based Meal Plan isn’t: It isn’t a plan that restricts your favorite foods or has you eating like a rabbit. It isn’t an all-or-nothing plan where you can’t reap benefits unless you stick to it 100% of the time. And it isn’t a plan you spend your hard earned money on and never get support after the fact. No, my friend – you’ll find everything from burgers and pasta to pizza and more on the menus (just in plant-based form)! Plus, I built in a meal planning chart so you can have the flexibility to eat what you love in a more balanced way. And that’s not all… Get support from me and the private SBH Facebook Community if you ever have a hiccup or need some guidance!
I hear ya, which is why the private SBH Community Facebook group is an added bonus! I pop in a few times a week to encourage you, share SBH members’ progress, answer questions and give feedback. Plus, you’ll find support in the Facebook group long after you’re done The Plant-Based Meal Plan. You’ll also find even more menus and recipes in the group, so you’re journey can be never-ending. And the BEST part: The Community Facebook group is home to the SBH 21-Day Challenge… I lead this 3-week event a few times a year and it brings the whole community together to better ourselves! Self-care challenges, cooking classes, and fitness bootcamps are just a few perks you can look forward to. There’s nothing I love more than to watch your growth and guide you in the process. This group never expires and once you’re in, you’re in for life!
The good news is that The Plant-Based Meal Plan isn’t about weight loss. Yes, weight loss can be – and has been for many of my clients – a by-product of healthy nutritional changes. The Plant-Based Meal Plan WILL empower you to make more nutrient-dense food choices. Plus, it’ll teach you to balance your plate with grains, fruits, veggies, fats and plant-proteins. Not to mention, you don’t know what you don’t know… I thought my acne, bloat and energy deficient body was normal. It wasn’t until I began to eat plant-based that that all changed. The Plant-Based Meal Plan is a step-by-step guide for you to experience the benefits of plant-based eating. No more having to think about what’s for dinner, or even writing a grocery list… because it’s all here for you!
Oh, so much! Did you know I’m only an email away to answer your questions and give you a shoulder to lean on? Or you can pop into the SBH Community Facebook group and get support from the peeps who are on this ride with you! There are a million reasons why I offer this support! Here are my top two… 1) I’ve spent thousands on “health plans” only to feel lost and there was no one around to ask for directions. Plus, I’ve been in your shoes and know the kind of support you need! 2) I am an invested instructor and your success is my priority (because when you succeed, so do I!). Whatever you need, I am there to deliver.
What results can I expect from following the plan?
Every BODY is unique and can experience different results… and those results can very well depend on your current eating habits. Within the first few weeks of eating plant-based, my acne and the bloating in my stomach went away… I slept better and had more energy, plus recovered faster from workouts… became more regular (think gut health) and experienced weight loss. If you eat plant-based already, then you too may have experienced these changes in your body. If not, then these results could be waiting for you. Checkout some of my clients’ takeaways below!
