A variety of whole foods is a good basis for a Holistic Diet.
28 Day Holistic Meal Plan

Welcome to the 28-Day Holistic Meal Plan Challenge!

What is Holistic Eating? We’re here to tell you all about it!

My name is Kirsty and I’m stepping in for Teresa at the moment. I’m a Certified Holistic Health Coach and I love to help people find optimal health and weight through one of our most basic needs – food! More specifically, whole foods. It’s no secret that you are what you eat!

We are just starting out here, having taken over Teresa’s website, and as an introductory WELCOME to you, just for showing up, we’re offering you a 

FREE 28-Day Holistic Meal Plan

This detailed  Plan is valued at $28.00, but we’re offering it as a FREE GIFT to celebrate our launch. No strings attached, no commitment needed. Just click right here to access your FREE GIFT. Print it, bookmark it, stick it on your fridge. It’s yours, and we hope you love it! 

Why are we giving this away for free? Well, we’re starting up a new website and we’d really love for you to give this a try! 

And just so there’s no confusion, when we say free, we mean 100% FREE!!

There’s no catch! We don’t need your email address, there are no hidden shipping costs, it’s just a matter of click and read. You’ll have access to our Holistic Meal Plans, each written for different calorie goals.

Leafy Greens are a great source of nourishment for your body!

We strongly believe that by treating food as your fuel, and not just something to fill you up when you’re hungry, you’ll become much more mindful about what you eat. Think more about nourishing your body, rather than just feeding it. Aim for nutritious meals made up of whole foods, instead of meals that will leave you feeling ‘blah’. 

So if you’re feeling sluggish, moody and irritated, or you just want to kick-start a healthy streak, why not try our holistic approach to health and wellness? By eating healthy, nutritious foods, you will soon notice a difference in how you feel, and how you look. “That’s all very well, but what is a Holistic Diet?” – I hear you ask… That’s a very good question, and we’re here to answer it. 

What Exactly is a Holistic Diet?

A holistic diet involves eating food that is as close to its natural state as possible. It incorporates the keystones of a healthy diet, which are:

  • Cutting out processed foods. If it comes in a package, don’t eat it!
  • Incorporating more plant based foods. Think of eating the rainbow!
  • Staying well hydrated. Drink at least eight 8oz. glasses of water a day.
  • Regular exercise. This can be anything from a 20 minute walk with the dog to a 10k run. Whatever fits your lifestyle – you do you!

Holistic nutrition focuses on unrefined, unprocessed, organic and locally grown foods that promote health, whilst at the same time supporting and strengthening the immune system. 

These whole foods nourish your body for optimal performance and wellness. On the contrary, the body doesn’t really know what to do with factory-made food which is full of additives, flavor enhancers and preservatives.

Not only do all these ‘nasties’ have zero nutrition, they can also cause harm to your overall health. This damage can come in the form of inflammation, digestive disorders and irritability, just to name a few, all of which can lead to far more damaging illnesses.

In Short – The Do’s and Don’ts of Holistic Nutrition

✓ Water & herbal teasSodas and sugary drinks
 ✓ Organic food wherever possibleFactory made food
 ✓ Whole grainsGenetically Modified Food
✓ Local produce wherever possibleRefined sugar and artificial sweeteners
✓ Healthy fatsTrans Fats
✓ Organic animal proteins wherever possibleMicrowave Meals and Snacks
✓ Minimally processed foods Artificial colors, preservatives and additives
 ✓ A variety of nutrients – eat the rainbow!

What makes a holistic approach so appealing, is that it’s not restrictive. You can eat pretty much anything, as long as it’s as close to its original state as possible. Yes – this includes whole grains and dairy! This makes it a more sustainable and manageable lifestyle choice than a restrictive diet which may cut out entire food groups. 

What is Included in the Holistic Menu Plan?

Our Holistic Menu Plans provide simple recipes for three clean meals a day, plus snacks, to ensure you consume a balanced and healthy diet using minimally processed, unrefined and whole foods.

An example of clean eating - Mozzarella and chicken tossed with arugula, sun dried tomatoes and vinaigrette.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” ― Ann Wigmore

You’ll get:

  • 28 days of holistic, balanced meals with simple recipes.
  • A choice of three different calorie levels (1250, 1500, and 2000), depending on your body’s needs. 
  • This full 4-week challenge valued at just $28.00, is our FREE gift to you for a limited time! No strings attached.

Holistic Nutrition and Your Health

A holistic approach to your diet can have many health benefits. If you suffer from diabetes, obesity, arthritis, heart disease, or digestive disorders you may find that your symptoms improve by adopting a holistic diet. If you are at risk for any of the above, then you have a good chance of reducing the risk of contracting these ailments too.

“Let food be thy medicine and medicine be thy food” – Hippocrates

Not only that, but healthy food strengthens your immune system, and the energy you can gain from eliminating processed foods is life-changing. Literally! 

As always, please check with your health practitioner before undergoing any dietary changes.

Other Benefits of a Holistic Menu Plan

The benefits of following a holistic diet don’t stop there. By eating healthy and enjoying more natural foods, you may very well experience weight loss or see a change in your body shape. 

You should also notice increased energy, a better mood, more restful sleep, more consistent blood sugar levels, as well as decrease in your bad cholesterol and improved blood pressure. Sounds like a win-win, right?

Do I Have to Follow the Holistic Menu Plan Exactly?

While consuming foods in their natural state will result in many health benefits, it may seem overwhelming and like a lot of work at first. But remember – this is not an all-or-nothing approach like the plant-based or dairy-free lifestyle.

In the case of holistic nutrition, it’s perfectly fine to start with small changes and go from there. You will learn as you go. There are no mistakes, and there is no falling off the wagon. You just get up, and start again. This is a process, and we’re here to help you along the way.

Have a look at what’s in your fridge and pantry. Are there any factory foods that are harmful to your health? Highly processed, so-called “healthy” snack bars? Boxes of crackers and bags of chips? The six-pack of sodas you desperately need to get through your afternoon slump? You are not alone! These menu plans can be a great tool to give you ideas to help you PHASE OUT the junk and replace it with foods that make you feel good from the inside out. 

You don’t need to follow these menus to a ‘t’ to begin to feel the benefits of cleaner eating. The calories are there to help you understand which foods are higher in caloric density (carbs and healthy fats) and should be consumed in moderation, and to identify those which are lower in caloric density (vegetables) which can be consumed more freely. 

A holistic approach to nutrition can can be as simple as a plate of these beautiful tomatoes.

How Does the 28-Day Holistic Meal Plan Challenge work?

  • Make a commitment that you’re going to try this. Food will be your fuel and medicine for the next 4 weeks. 
  • Select the 28-Day Holistic Meal Plan Challenge calorie level that is right for you. Most people will be fine on the 1500-calorie plan. If that sounds too light, go with the 2000 calorie version. If you’re aiming for weight loss, select the 1250-calorie option. But most importantly, this is your decision and you are 100% responsible for it.
  • Feel free to make swaps if necessary, but do your best to stick to the chart of ‘Do’s’ and ‘Avoids’. Try to put an emphasis on healthy food which is organic and locally grown.
  • It’s ok to eat out, just follow the rules of your menu plan and try to find restaurants that feature locally grown, farm-to-table and organic ingredients. You’ll find you can still enjoy dinner at many of your favorite restaurants!
  • Ask a friend to join you for motivation and accountability. You could even lighten the meal prep by each making certain recipes and sharing portions!
  • Pay attention to how you feel, sleep, what your energy is like. A personal diary is a great way to do this. You’ll be amazed at the difference you feel after 28 days!

What Happens After the 28-Day Holistic Menu Challenge is Over?

First of all – WOOHOO! Congrats! Don’t you feel better? Are you sleeping better? How about your skin and your energy levels? Maybe you even lost a few pounds!

The past 28 days will have been Holistic training for you. You’ll have learnt how to shop, prepare and eat holistic meals. You’ll have made it through the hardest part and you’re well on your way towards building healthier habits! In fact, you may well find that there are many elements of a holistic diet that you will keep as part of your daily routine. 

So what do you say – are you up for the challenge?


  • rancor8

    I generally drink soda throughout the day which is not good for health. I now certainly focus to reduce its consumption. Though I try to eat less sugar so basically I only need to control my soda intake and try to eat green vegetables only.

    • teresamarierun

      You are onto something for sure! Limit soda as much as is comfortable for you and amp up the veggie intake and you’ll be sure to feel the benefits! And veggies don’t have to just be green, yellow, orange, red and indigo offer additional phytochemical and health benefits. Enjoy!

  • Nellie

    This is what I’ve been looking for thanks

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