Meal Plans


Shopping Lists

Healthy recipes developed by nutrition experts you can trust! Now offering meal plan subscriptions! Take the guesswork out of planning and prepping with healthy weekly meal plans. Save time and money by utilizing Kate’s meal plans.

Meal Plans

28-Day Refresh

This 28-Day Refresh is a great way to get your metabolism humming and jumpstart your health. This 4-week plan is for anyone looking to start incorporating healthier foods into their everyday meals.


This anti-inflammatory plan contains low glycemic recipes aimed at stabilizing blood sugar, maintaining a healthy weight, normalizing hormones, promoting healthy digestion, and reducing inflammation associated with many chronic diseases.

Flex Plan

This flexible plan is completely customizable and contains simple recipes the whole family can enjoy. Each week, you will receive three days of suggested recipes with the ability to search thousands more to add to your plan.


This low-FODMAP plan contains ingredients considered to be low in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. This plan is for anyone with certain digestive conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), who are looking for help following a low-FODMAP diet.

Plant Based Vegan

This plan contains 100% plant-based recipes that are rich in antioxidants and phytonutrients, which are known to be anti inflammatory. This plan is perfect for anyone looking to optimize their nutrition on a plant based or vegan diet. Recipes are full of fiber, vitamins, minerals, and plant proteins, making them nutritious as well as delicious.


This meal plan is designed for women with Polycystic Ovarian Syndrome (PCOS). It contains low-glycemic recipes aimed at stabilizing blood sugar, lowering insulin levels, maintaining healthy weight, normalizing hormones, and reducing inflammation often associated with this condition.

Low Histamine

This Low-Histamine plan contains foods and recipes that are low in histamine, with the goal of reducing symptoms of histamine intolerance.

Renal Diet

This renal diet meal plan contains recipes aimed at slowing the progression of CKD [Chronic Kidney Disease]. People with CKD suffer from poor kidney function. Observing a diet that is low in protein and sodium alleviates pressure on the kidneys and preserves their function, delaying the disease progression.

Afro-American Flavors

This culturally diverse plan celebrates a variety of flavors with satisfying, hearty recipes created by leading Black dietitians in the industry. It is curated to introduce old favorites with new twists. It offers recipes from different parts of the world including Caribbean jerk seasoning to Ethiopian East African flavors. It will also give you an opportunity to meet the amazing Black dietitians who are developing recipes to help you honor your culture and tradition.  

Simple Eats

This flexible plan is completely customizable and contains simple recipes the whole family can enjoy. Each week, you will receive three days of suggested recipes with the ability to search hundreds more to add to your plan.  All of our delicious recipes are extensively tested and feature whole food ingredients with easy-to-follow directions for people of all cooking levels.

Specific Carbohydrate

This Specific Carbohydrate Diet meal plan contains recipes focusing primarily on meat, fish, eggs, vegetables, nuts, and low-sugar fruit in accordance with guidelines detailed in “Breaking the Vicious Cycle”. This plan is intended for use in conjunction with working with a registered dietitian or your healthcare professional in the management of Crohn’s disease, ulcerative colitis, celiac disease, diverticulitis, cystic fibrosis, and chronic diarrhea.


This plan contains low-glycemic recipes aimed at helping you stabilize blood sugar levels and maintaining a healthy weight. It’s moderate carbohydrates and high in fiber. Please check with your healthcare professional before beginning this plan.

Looking for recipe inspiration? Short on time?


Every week, you will receive a Registered Dietitian Nutritionist-created healthy meal plan in your inbox, including recipes for three meals per day plus one snack.

The plans emphasize real, whole foods with easy-to-follow recipes.

Customize your plan, then generate your shopping list, and, as always, shop local!

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Copyright 2019 Kathleen Brien, MS, RD, LDN

Address: North Andover, Massachusetts 01845
Email: katebrienrd@gmail.com | Phone: (978) 314-2730

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