meal planning service

5 Nutrition Principles to Live By

You’ve hit a plateau, are feeling super low on energy, irritable or with cravings gone wild. Your skin may be acting up, or your digestion in slow motion.

I hear you sister, I hear you.

When we find ourselves in this space, we often feel like giving up on ourselves— like all of our efforts are null & void. Well, let me let you in on a little secret. YOU ARE DOING A GREAT JOB. And, giving up on yourself is disservice not only to you & your quality of life & health, but to those that you love.

Today, I’m sharing 5 simple shifts that, when done consistently, will keep you out of this rut. These aren’t quick fixes. They are LIFESTYLE changes.

If you’re feeling like you in a place in your life where you’re ready to uplevel, I invite you to adopt all 5 of these into your daily routine! BUT, if you’re feeling overwhelmed or like you don’t even know where to start… Start with ONE and commit to it consistently for 21 days before layering another one in.

These little tools will be a game changer!


Water First. This is #1!! Your body needs AT LEAST half of it’s body weight in ounces in water each day. So, if you weigh 160 pounds, you’re aiming for at least 80 ounces each day.

Start your day by drinking down 12-24 ounces of water upon waking. Before meals, before grabbing for a snack, before going for seconds...think & drink: WATER FIRST.

 

Eat more plants. At each meal, focus on filling HALF of your plate with fresh veggies & fruits. Plant foods are packed with fiber, water, antioxidants, phytonutrients and are super nutrient dense, meaning you get the most nutrients for calorie consumption. The Veg Out Meal Plan Series is an awesome way to up your veggie intake, while also saving time, money & taking the guesswork out of what to cook each week. At all meals, think EAT MORE PLANTS.

 

 Rest and digest.  Remember that food is ENERGY! We don’t need energy to sleep ;)  Ideally, your last bite of the night is dinner. Practicing a 12 hour fast between your last bite in and your first bite the following morning allows your body to rest and digest, and speed up metabolic fire, and increase energy.  After dinner, close the kitchen & think REST & DIGEST.

 

Track.  What you don’t track goes whack.  Are you moving more (or less)? Changing your movement/exercise routine has a huge impact on how your body needs/uses energy!   Are you snacking more than you thought you were? Old habits creeping back in? Are you achieving more than you are giving yourself credit for?  Track it, journal it, do honest reflecting.

The 14 Day Cleanse is the perfect way to not only tune in to how your body FEELS when you eat certain foods, but also your habits around food.

 

Check in with your thoughts. How is your mindset? Are you focusing on what is going well? Celebrating the wins? Seeing obstacles as an opportunity for learning and growth? This piece is SO CRUCIAL!

If you stay focused on what is not going well, you will attract more of what is….not going well. Stay focused on the wins, what you are grateful for and what brings you joy & you’ll have more wins, more joy, and more to be grateful for. Download this free journal template to help you stay focused on what serves you! Remember, MINDSET WINS!

 

Which of these simple steps feels most important for you right now? Comment below & let me know!


Let’s stay connected!  Contact me here, anytime.

Let’s stay connected! Contact me here, anytime.

 
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Plant Based, Gluten Free Meal Plan!

If you want want to…

Save time.  Weekly meals, printable grocery list, pantry staples & meal prep list done for you!

Save money.  Plant-centered, seasonal ingredients are kinder on the wallet, saving you hard earned moo-lah on your grocery bill each week!  Recipes share ingredients, eliminating food waste, too..

Improve your health.  Lower your blood pressure or cholesterol, regulate blood sugar, balance hormones, regulate bowels, lessen joint pain, eliminate brain fog, increase energy, control cravings, feel happier, reduce anxiety/depression, improve hair, nails & skin.

Learn how to make healthy cooking easy & delicious. Incorporate healthy meals that aren't bland, boring, or taste like cardboard.


…then this is for you.


And something exciting is happening this week. (I mean look at this bowl, omgeeeeee)

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This week’s plan is launched ,and there are TWO amazing ways you can get all of this deliciousness in your belly.

1) Join The Veg Out Meal Plan Series! For less than the cost of 1 Starbucks coffee per week, you’ll receive colorful, nutrient dense recipes, grocery lists, kitchen staples, simple meal prep tips and video hacks delivered to your inbox weekly.  Amazing, right?! If you want in on this goodness, sign up here by this Thursday (June 13th)

2) Not ready for the Series? Download this week’s plan available a la carte here!

Want a sneak peak at what’s inside? For a limited time, check one out, on us. <3


Let’s stay connected!  Contact me anytime, here.

Let’s stay connected! Contact me anytime, here.

Meal Prep Made Simple

I remember visiting my sister in Washington state the year before Ziggy was born, and seeing their weekly menu board hung in their dining room. My thought was, “wait, you guys really know what you’re going to eat every day of every week…like all the time? Who does that?!”

It’s funny how things change, because part of my career now is teaching others how to simplify nutrition, meal planning and meal prep. LOL! Incredible how things can shift, right?!

Becoming a mom taught me that time is more valuable than ever, and I continue to be on a mission to maximize it. Meal planning and prepping became one of those things that has done just that.

By carving out a little bit of time, one day a week, (I’m talking an hour) to prep what I have planned for the week, I suddenly find I don’t have excuses to eat crap (or skip) lunch, I don’t walk around hangry and irritable, and I save so.much.time in the long run.

Meal Prep

Pro tip: Hit the #easybutton by preparing the same thing for breakfast and lunch each week. This makes it easy to shop for, easy to plan and easy to throw together. Then, every week, switch it up so that you don’t get bored!

One of my favorite ways to get some easy lunch prep on is by making mason jar salads. It took me a while to get on the mason jar salad train...maybe because they are trendy and I'm not?! Ha! But it turns out I LOVE LOVE LOVE these!  Super easy, practical and delish. This can be done with any combination of ingredients, and I’m sharing a little tutorial and a favorite recipe right HERE.

What is your biggest struggle when it comes to meal planning and prep? I would love to know!. Share below, or always feel free to email >> info@sarahkaminski.com


With a breakfast, lunch and dinner recipes, printable grocery list and 5, actionable simple meal prep tips, The Veg Out Meal Plan Series makes meal planning and prep both SIMPLE and DELICIOUS! Check out what members are cooking up this week:

Plant Based, Gluten Free Recipes

We're really enjoying all the flavors spring has to offer -- BRACE YOURSELF! 

We're diving into 

—A taco you won’t forget

—Strawberry fields!

—Sweet little eggs in a nest

—A traditional, nutrient dense Italian favorite

—And a flavorful eggplant stack that marries the flavors of spring

If you want in, sign up here by this Thursday (June 6th).


Let’s stay connected!  Contact us anytime, HERE.

Let’s stay connected! Contact us anytime, HERE.

 
How to Make Mason Jars Salads
Mason Jar Salad Recipes

Balancing Life & Self Care + Spiced Milk Recipe

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I spoke with a friend recently who was like "Sarah, I don't know how you do it all!"

I told her something, and I want to share with you too. 

I shower an average of 5 days a week. I raise my voice. My small kitchen is always trashed. I drop f bombs. {Sometimes in front my 5 year old.} Ive learned to complete most things in shifts. I eat chocolate. We're always late. When I can, I stay in my PJs all day and cook. I shop the sales rack at discount stores. I give Ziggy lollipops and let him watch cartoons. Until about 6 months ago, I drove a car that had a tape deck. Yes, a tape deck. 

I am no different than anyone. I am just a thirty something first time mom. Like many of you, I am trying to navigate this season of my life… figuring out how to balance a career, raise a toddler, grow a baby, prioritize self care, keep my marriage and friendships alive.

It's easy to get caught up in the highlight reel. But let’s be real; nobody really has their shit fully together. Some days it’s not easy to release living up to the standard of perfection that is portrayed in the media. To look at what everyone else is “doing” and not feel adequate enough. But I need to tell you something.

 

YOU ARE ENOUGH.

 

Allow yourself to feel the way that you need to feel, even if that means not being okay some days. Allow yourself to be supported. Allow yourself to hang up your superwoman cape. To do what makes you feel good, continue to live in a way that makes you feel good and inspires you--let the rest go.

And above all, remember that you're doing a really great job. ❤️

 

Speaking of self care, you have to try this simple recipe for spiced milk. It warms the soul, satisfies a sweet tooth and has anti-inflammatory powers:

dairy free, gluten free, vegan

dairy free, gluten free, vegan

What You'll Need:

1 1/2 c unsweetened almond or coconut milk.

1/4 tsp ground ginger

1/4 tsp cinnamon

1/4 tsp turmeric

 1/8 tsp pure stevia

Heat milk, whisk in spices. Sip to your hearts delight!


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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 13th):

--Girl Scout Cookies for breakfast (yes, for real) 🍪

--A sweet and spicy lentil salad 🍏

--A heart warming soup, so fresh and so green green 🍲

--Healthy Alfredo! 🍜

--And a veggie loaded spin on rice and beans 🍚

**This week only!  Use Use discount code 👉🏼 Babyiscoming  for 30% off your first month🧚🏼‍♀️

So awesome right?!


Hey, don’t be a stranger! Leave a comment, or contact me directly any time here.

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How to Make Amazing Meals at Home

When I shared last week's free meal plan pics, I received soooo many messages along the lines of "I wish I could make my food look that good! Do you deliver?" 🚗

The answer?

I don't prepare & deliver (yet, lol!), BUT you can TOTALLY make food this good in your own kitchen!! 🤘🏼

This is beauty of these meal plans -- ALL of the hard work is done for you. We've developed and tested the recipes to ensure they don't suck. 👌🏼

Then, we outline what you'll need for each meal, complete with a specific grocery list for the week & pantry staples. Like literally just print and go. 📄

Oh! and a bonus weekly video with time saving kitchen hacks. 💃🏻

Still feeling short on time?

We include #easybutton hacks with each recipe, perfect for people who are busy, want to cut down on prep time, or who value convenience over budget. 🙌🏻

Expect these to be simple. Life is already crazy enough--there is NO need to over-complicate things! We include only what you need to know to get the end result (a fab meal). No fluff. 🦄

If meal planning isn't your jam...if it makes you feel overwhelmed...if you want to eat healthy but are tired of boring, bland food, want more variety and better health-- outsource that shiz! Give yourself the GIFT of these weekly meal plans!! 🎁

{tap the photos to see all the goodness}

This week's plan is LIVE and TO DIE FOR!!

I'm talking tacos for breakfast🌮

The meanest avocado toast you've ever experienced 🥑

A seriously bomb stir fry 🌶

Hearty black bean soup 🍲

...and a tex mex inspired salad for the taking. 🥗

Learn more and get yours here: https://www.sarahkaminski.com/meal-plans


Free Plant Based Meal Plan Download!

I know from experience that trying to eat better can feel confusing, overwhelming and taste bland and boring. So, we’ve been working on an exciting project that makes eating your veggies not suck 👌🏼

Here’s a sneak peak of what’s on the menu this week and you can download it completely free this week!! 😍 (click the image to see them all!)

So, why more plants? 🌱

Aghhhhh where do I begin?!

It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >> Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, regulated bowels 🙌🏻

Mentally>> Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 🧠

Another huge perk? You'll likely find you are saving money by eating more meals at home, having a plan, utlizing pantry staples, incorporating more plant-based proteins, and have an overall lower grocery bill! 💰

Actual reflections from people eating from the plans:

“The food tastes great. Best of all I have not been constipated since incorporating your food!! Finally!!!!”

"My energy is increased, and my skin is clearing up!"

"The recipes share ingredients so there is no waste!"

Learn more about The Veg Out Meal Plans here 

👉🏼👉🏼https://www.sarahkaminski.com/meal-plans/

This is the last week the free plan is available! Get your hands on it here 

👉🏼👉🏼http://www.sarahkaminski.com/freemealplan


#fueledbyplants

Meal Plans

If you wish you had a plan heading into each week... are looking for a simple, consistent place to start... maybe feel like you're getting bored with food... and want to layer something in that doesn't break the bank (or taste like cardboard)... Read on, sister, read on…!

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Peace Out Bland and Boring ✌🏼

Colorful, balanced plant-based meals that are proof eating your veggies does not have to suck. These nutrient dense meals are designed to deliver flavor & satiety that balance blood sugar, reduce cravings and help the body do what it knows how to do best -- use food as fuel to give YOU energy!

 

Increased Energy & Improved Health 🚀⚡️

People report lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, healthy bowels, eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression...and more. Just by eating more plants.

 

Weekly Hacks 💡

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski. She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more! These will ultimately save you money, time and lots of headaches!

 

What kind of results can I expect? 

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Aghhhh where do I begin?!  It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >>  Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain,  regulated bowels

Mentally>>  Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 

Another huge perk?  You'll likely find you are saving money by eating more meals at home, having a plan, incorporating more plant-based proteins, and have an overall lower grocery bill!

 

What’s Included

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Recipes

Each week, you will receive (5) new recipes.  (1) breakfast, (1) lunch, (3) dinner.  If you feel like the lunch recipe would make a good dinner, or the breakfast recipe a good lunch, etc, by all means, do your thing!  

Instructions 

Expect these to be simple -- there is NO need to over-complicate things!  We include only what you need to know to get the end result (a fab meal). No fluff.  

Macro Breakdown

Each recipe with include a list of macronutrients -- these are the essential and bulk nutrients (protein, fat & carbohydrates) the body requires on the daily  for growth, energy, and health.  I will also include fiber sources, as these are essential for optimal health and vitality!  

Grocery List

Every week is complete with a grocery list, organized by section, to streamline and simplify your shopping experience.  Can I get a hell yeah?! 

Pantry Staples

These are things that may, or may not, already be staples to your pantry (or fridge/freezer).  Not to worry, as you will begin to slowly accumulate ingredients that you will use over and over again! Be prepared to stock some flavorful and nutrient dense staples to your pantry, fridge and freezer!  

#easybutton

Grocery lists note #easybutton hacks where appropriate.  These are great options for people who are busy, want to cut down on prep time, or who value convenience over budget.  Use these as you see fit!  

Favorite Kitchen Hack 

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski.  She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more!  These will ultimately save you money, time and lots of headaches! 

"It's all done for me. I don't have to rack my brain about what to eat!"

"I finally broke through my plateau and am back to pre pregnancy weight!"

"The recipes share ingredients so there is no waste!"

 

FAQ

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Who is this for?  

If you are…

—Too busy to plan home cooked meals

—Ready to learn to eat in a way that you can sustain for the rest of your life

—Really wanting to eat & cook healthier/more balanced meals but don’t know where to start

—Maybe bored with food, and want to incorporate meals that aren't bland, boring, or taste like cardboard

What is included each week?

—1 breakfast recipe

—1 lunch recipe

—3 dinner recipes

—Grocery list

—Pantry staple list 

—Macro breakdown so you begin to understand where you’re getting your protein, carbohydrates, fat plus other important nutrients in your plant centered meals!

+ a bonus video each week with a favorite kitchen hack


Why aren't there enough recipes for 3 meals per day, 7 days per week?

Because many of them would go to waste!  We generally tend to bite off more than we can chew (figuratively and literally, ha!)  Plus, not every {one} body thrives from a 100% plant-based diet.  This is about beginning to layer in some more plant-centered meals,  all while keeping you out of overwhelm and into action!  

When will I receive my first meal plan?

Access to your first meal plan is available immediately upon enrollment.  Yay!

 What kind of recipes can I expect?  

100% of the recipes included in the program are plant-centered.  While not all bodies thrive from a 100% plant-based diet, ALL bodies benefit from incorporating MORE plants!  This is an awesome way to incorporate more veggies into your diet, try new foods, and improve your health, energy and vitality.  If you are looking for bland, tasteless meals, this will NOT be your jam.  

What is the cost?  

Membership is only $25/month!  To put this into perspective, you can take back your life and radiate health and happiness for less than the cost of…

1 Starbucks per week

2 bottles of decent wine per month

A date night to the movies

…or a manicure

Amazing, right?!

What if I decide the subscription is not for me?

You can cancel at any time by emailing support(support@sarahkaminski.com).   

What if there is someone who I think would love this subscription program, too?

Share it with them!  For every (1) new person you personally refer, you'll get $10 off your subscription the following month.   It's like giving the gift of health to both yourself and people you care about--and I mean seriously, what is better than that?!  

What if I have questions?

For questions, or to make changes to your account, email support @sarahkaminski.com   We will be in touch with you directly within 24 hours M-F!  

"My energy is increased, and my skin is clearing up!"

"My GI issues are completely resolved."

"What I’ve learned has changed my life and my mind regarding food is changed forever!"


Still on the fence?

Check out this short 20 minute workshop!

 

Ready to incorporate our not-bland-not-boring-taste-freaking-fabulous recipes to simplify your life, save money, and improve your health?


Questions? Contact me directly! Can’t wait to get cooking together!

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2018 Recap

This week, I reflected on 2018 with my Mastermind Community. The lessons I’ve learned?

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✨It is okay for ME to be supported!!

✨Our bodies are these crazy, intricate machines that will fully serve us when we serve them.

✨MINDSET is key to success in anything--continue to feed, nourish, exercise and rest my mind just as I do my body.

✨STRESS MANAGEMENT is such a key piece. A stressed body will not heal….release weight….or stay pregnant.

This year full of highs and lows, but overall filled with joy and so much gratitude:

Completing my Life Coach certification to compliment my work in Holistic Health, providing fuel to create the programs that now serve women across North America 🤩

Dipping my toes in the Pacific Ocean for the first time in an all expenses paid leadership retreat 🌊

Proudly supporting my husband Chris Kaminski and our friend & business partner Christine Iksic as they opened the doors to 3 Rivers Outdoor Company🌲

Dipping my toes in the Gulf of Mexico and for the first time in my life, not completely obsessing or self criticizing how I looked in a bikini 👙

For the first time ever, walking out of a store with a pair of pants that felt good on my body, without giving a f👊🏼ck about the number in the tag 👖

Being super intentional about getting fresh air and sunshine with Chris and Ziggy -- in other oceans, on trails and in neighborhoods 🌞

Watching moments of pure JOY on Ziggy’s face and experiencing this life through his eyes 🙇🏼‍♂️

Finally listening to everyone 😂 and launching The Veg Out Meal Plan Subscription; helping people everywhere simplify what’s for dinner with healthy recipes that don’t suck! 🥕

And of course, grateful for every day that I’m still growing this rainbow babe! 🌈
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Sending thoughts of peace and joy to everyone as we embark on a New Year!! ✨🎊🥂

Meal Planning Service!

"I am feeling overwhelmed and confused about all of the diet and nutrition information out there."

"I am too busy to plan home cooked meals!"

"I am so done dieting, and am ready to learn to eat in a way that I can sustain for the rest of my life."

I hear you loud and clear!

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What if you had a simple place to start? 

A guaranteed way to begin to incorporate more fresh veggies into your diet, that didn't suck?

What if, every week, you had FIVE nutrient dense recipes to feed your family, without having to plan them?

Complete with grocery list and pantry staples done for you, without having to figure it all out?  

And weekly video tutorials with priceless kitchen hacks to make your life easier?

What if it was DONE for you, every single week...

All for less than you pay for ONE meal out!

 Would it positively impact your life?

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I am currently seeking a limited number of test group participants for a meal plan subscription program.  If you are interested, please check out the details, and complete the application below.  This is an awesome opportunity to receive one month of deliciousness, and see a positive impact on your energy, your waistline, your wallet and your most valuable resource, YOUR TIME, at a discounted rate.

These will accepted on a first, come, first serves basis.  If you are interested, apply now!