Meal Plans

Got specific health and fitness goals?

Our personalised vegan meal plans are tailored to you as an individual to assist you in achieving them.

We expertly calculate your caloric and macronutrient needs to achieve weight loss and/or muscle gains, taking into account your age, gender, height, weight, activity levels, goals, allergies, likes/dislikes and limitations. 

Most importantly, we place a huge emphasis on micronutrients (which is something that we don't see enough coaches talking about).

It's not enough to look good on the outside but we also want to be thriving on the inside. A diet centered around whole plant foods helps us feel energised, stave off disease and perform at our best.

Our plans focus heavily on whole plant foods, sometimes with the addition of some more processed protein rich foods (tofu, tempeh, seitan, TVP, protein powder) for those with strength or physique aspirations.

 FAQ

Q. Is a meal plan right for me or do I need a coaching program?
A. Meal plans are for those who are happy to go at things alone and just want advice on what to eat. Coaching is for people that not only want to be given a meal plan (and possibly personalised workout plan), but also educating, to be held accountable and guidance along the course of their body transformation. Find out more about our coaching packages here

Q. Will I have to weigh foods and myself?
A. Yes. Our meal plans are accurately formulated for results, therefore we do need to be accurate with food amounts. Also, we will ask for two weekly weigh-ins so we can ensure the plan is getting you the desired outcome at a safe but effective speed. So if any of this would not be ideal for you we totally understand but we may not be the best people to help you with your nutrition at this time.

Q. Will I need to track using Cronometer or MyFitnessPal?
A. No. All recipes in the plan will be the exact calories/macros that you need so as long as you follow the plan you’ll achieve your goal. 

Q. How much can I expect to gain/lose?
A. We aim for 1% of total body weight loss per week maximum. So for example, someone weighing 150 lbs, 1% would be 1.5 lbs. For someone weighing 250 lbs, 1% would be 2.5 lbs. So as you can see expectations should be very individual.

By not losing weight too quickly we will ensure that the weight more likely stays off long term and that you don’t negatively affect your metabolism, ending up ‘skinny-fat’ with no place to go.

In terms of muscle gain, people new to training can expect larger gains and those who have been training for a while (a couple of years or more) can expect that gains will be relatively slow, which is why it is all the more important to optimise EVERY element of your programme to ensure that you get the best results possible.

Q. Will I be able to keep in touch about how it's going?
A. Our meal plans are the best option for people who work well alone and simply need a plan to follow. If you would thrive best with accountability and weekly Zoom calls then a coaching package might be best for you

Q. Do I need to be eating a whole foods vegan diet now in order to buy the meal plan?
A. No not at all! However, if you currently eat less than 50% whole plant foods we will advise you on how to transition over to more whole plant foods before fully commencing with our plan to ensure that your gut microbiome manages the increased fiber intake.

Q. Do you offer snack suggestions in the plan?
A. Our plans are usually designed for 3 or 4 meals per day (whichever you tell us you want). We believe that eating a range of whole plant foods in each meal is healthiest for utilizing the concept of food synergy (where nutrients in one ingredient and amplify the health benefits of nutrients in other ingredients). Also, the gut microbiome (our individual gut flora) benefits from a break between meals. However, if you feel that 3-4 meals per day with no snacks is not optimal for you for some reason please feel free to drop us a message to discuss your needs before committing to a plan  gemma.henchherbivore@yahoo.com

Q. Will I receive a workout plan?
A. No. If you wish for this you may like to check out our coaching programme. Or, if you would like a workout plan only please reach out to henchherbivore@yahoo.co.uk to see if he has the availability to design one for you.

Q. When will I receive the meal plan?
A. Due to the fact that all plans are written from scratch for each customer they will take 3-10 days to complete (depending upon availability).

Q. Will I receive a shopping list?
A. No. The plan is designed to be as flexible as possible so every meal is interchangeable and you can eat any combination in a day/week that you would like. Therefore it is impossible for us to know which combination of meals you will choose each day/week, making an exact shopping list impossible. However we do provide you with a list of staples that we advise stocking up on at all times. 

Q. Do your recipes include salt, oil or sugar?
A. All recipes are completely sugar and oil free, salt is always optional (we advise minimal salt for optimal health)

Q. Can I get a refund if I no longer want the meal plan?
A. Because our meal plans are bespoke and take a long time to formulate we cannot offer refunds. If you wish to discuss the meal plan further before purchasing please reach out anytime to gemma.henchherbivore@yahoo.com