Stay ahead of your health, uplift your wellness and reduce risk for disease with these meal options. Take control of your health and choose from one of the following health, wellness & disease management meal plans: Low Cholesterol, Heart Healthy, Auto-immune, Cancer Prevention and more.  All Meal Plans Available to You »

Some Examples Include:

28 day Low Cholesterol Diet Meal Plan


Calorie ranges available:
1500, 1700, 2000

(Calorie ranges are determined based upon weight, weight goal, age, height and activity level)

Balanced ratios:

65% Carbohydrates, 20% Protein, 15% Fat

The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol template provides intake averages less than 120 mg per day for the seven-day period. These menus contain plenty of fiber-rich foods including grains and vegetables which will help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular exercise program with these templates one can raise HDL (good cholesterol) levels and prevent future health problems. The primary source of proteins comes from fish and poultry. Meals are distributed between 5 to 6 meals each day to boost metabolism.

Heart Disease Prevention

Balanced ratios:

60% Carbohydrates, 20% Protein, 20% Fat

These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a variety of whole-grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta-carotene found in orange and yellow produce. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as heart disease.

Cancer Prevention


Balanced ratios:

60% Carbohydrates, 20% Protein, 20% Fat

The Cancer Smart Templates are for people who are serious about taking preventative steps in the area of nutrition to help lower their risk for cancer. These menus contain loads of plant-based foods; are low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium. These templates are full of fruit and vegetables, which according to the American Institute for Cancer Research (AICR) are rich in substances that help reduce the risk of cancer, heart disease and other chronic diseases like diabetes. Phytochemicals are “plant-chemicals” that have disease-fighting properties and may help rid the body of carcinogens. For example, carotenoids, a group of antioxidants found in tomatoes, watermelon and sweet potatoes are believed to enhance immunity and heart health as well as play an anticancer role. Another type, lycopene, is linked to reduced risk of prostate and breast cancer. These templates are also high in fiber and whole-grains and contain soyfoods, which may help to fight some forms of cancer. They also include good sources of unsaturated fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed, and nuts, which also may help fight certain types of cancer. Consuming a diet high in fruits and vegetables ensures a diet that is full of important antioxidants such as vitamin C, E and A (in the form of beta-carotene). Antioxidants are also important in helping your body to prevent the DNA damage that can cause cancer.

Stable Blood Sugar


Balanced ratios:

60% Carbohydrates, 20% Protein, 20% Fat

Keeping blood sugar levels stable or level throughout the day is vital to people with diabetes to help protect them from developing diabetic complications down the road. It is also imperative for people with hypoglycemia to help keep them feeling their best all day long. Tight control of blood sugar levels can also help you avoid hunger throughout the day. It is dips in your blood sugar levels that bring on those feeling of intense hunger. The Stable Blood Sugar Templates are meant to help people keep their blood sugar levels as stable as possible throughout the entire day. The Templates incorporate six meals everyday to help minimize dips in blood sugar levels. They are packed with good nutrition including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes, check with your physician before following any type of meal plan. Meal planning for diabetics should be individualized and based on individual nutritional goals as well as medications.

Women's Healthy Aging

Balanced ratios:

50% Carbohydrates, 20% Protein, 30% Fat

These menus are geared toward the older woman going through menopause. At this time in a woman’s life, diet is especially important to health and well being. These menus meet the needs of these women. These Mature Women menus include good sources of fiber, are low in fat (24% fat), high in calcium and moderate in sodium. They contain Soy products, which are believed to help fight symptoms of menopause as well, as decrease the risk for certain cancers and help protect against heart disease.


The information in this work is in no way intended as medical advice or as a substitute for medical counseling. The info on this site, and in the App contains the Doctor, Dietician, and Nutritionist developed meal plans. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author, publisher, Doctors, Nutritionists, and Dieticians are not engaged in rendering medical, health, psychological, or any other kind of personal professional services on this website, meal plans, or app. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author, publisher, Doctors, Nutritionists, and Dieticians specifically disclaim all responsibility for any liability or loss, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of the contents of these meal plans and info in the app. Before starting a weight-loss plan, a new eating program, or beginning or modifying an exercise program, check with your own personal physician to make sure that the changes are right for you.