Personalised Meal Planning

Assistance with meal planning is one of the most common requests that I get from my clients. It makes me excited because it means my clients recognize the importance of meal planning.

Planning meals provides a number of benefits:

Whether you are cooking for one or an entire family, taking the time to plan meals will not only save you time, effort and money but will also improve your eating habits.

Here are a few ways you can benefit from planning meals:

1. You’ll Eat Healthier

When you plan meals, you can decrease the frequency of eating out, ordering take-out and eating pre-packaged food. Foods that are prepared at home, from whole ingredients, generally provide more nutrition, than take-out and pre-packed foods. You get to choose the ingredients, not somebody else.

2. You’ll Shop More Efficiently

When you plan meals, you shop for groceries more efficiently. This is because you shop from a list that includes all of the ingredients you need.  This will eliminate those times when you’re in the middle of cooking and you’re missing something.  Meal planning and grocery shopping with a list also decreases food waste – you’ll actually be cooking and eating the groceries you purchase.

3. You’ll Save Money

Meal planning and eating at home saves money. When you’re eating out less often and shopping for groceries more efficiently, you will save money. Meal planning allows you to plan for leftovers which can be used for lunches or another dinner.

4. You’ll Enjoy More Food Variety and Become a Better Cook

Meal planning gives you the opportunity to try new foods and new recipes. This can increase food variety and nutrient intake. It can also expand your cooking skills.

You’ll get customized, individual meal plans, based on your food preferences, how much time you want to spend cooking and your personal health goals.


Sign up to receive meal plans personalized to your health concerns, allergies and taste preferences – all personalized to your lifestyle.

Here’s how it works:

I work with you to design an eating plan based on your food preferences, cooking skills, how much time you want to spent preparing meals, or the type of meals you want (smoothies for breakfast and stews and casseroles for lunch maybe? Whatever your eating habits, it can all be accommodated).


The meal plan is also customized based on your personal health profile, medical conditions, allergies and health goals. These can be purchased on their own or added to any nutrition counselling package for an additional fee.


You will receive:

  • Daily, personalized 1 week, 2 week or 4 week meal plans that include 3 meals and 1 to 3 snacks depending on your preference.
  • Customized meal plans designed to help you achieve your health goals with the ability to flexibly swap in and out as your schedule changes.
  • Scalable serving sizes depending on whether you want leftovers.
  • Tested, tasty and easy to follow recipes.
  • Grocery lists optimized for food waste that save you money and make whipping through the store a breeze
  • Email contact with your RD


Sample 2 Day Meal Plan


Think you’re ready to take the next steps? Reflect on your health journey with these questions:

 Is This The Right Time For Nutrition Coaching?


Have questions before you book? Contact Doug Cook RD for a ‘get to know’ call to discuss your goals.

Yes! I want to grab my free discovery call. Help me on the path to better health!

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