A Plant-Based Meal Plan designed with you in mind
At jackfruitfulkitchen, we understand life is busy and that clean, healthy eating can be challenging. That is why we have built this easy-to-follow plant-based meal plan. It is made to simplify clean eating to fit into your busy schedule, and make it taste great.
What this Healthy Plant-Based Meal Plan Includes
- Weekly Plant-Based Menus
- Easy Recipes for Every Meal Made in 30 Minutes or Less
- Weekly Bonus Recipes for Brunch, Mocktails and Desserts
- Weekly Grocery Lists with 1-click Options to Purchase all Ingredients
- Nutrition + Lifestyle Tips
- Vegan Fridge + Pantry Essentials Lists
- Food Prep Tutorial Videos
What to Expect While Following this Meal Plan
- Fewer Cravings
- Improved Digestion
- Increased Energy
- Savings on Groceries
- Reduced Food Waste
- Less Time Spent in the Kitchen
4 Week Refresh Meal Plan
“Everything I have made so far has been AMAZING!! I’m loving this plan! I don’t feel like I’m missing out on anything and I feel satisfied after every meal. Plus, I haven’t caught myself snacking at all like I used to!”
“I just looked through the 4 Week Meal Plan and WOW! It’s even more amazing than I thought it would be! I feel TOTALLY prepared for when I get back from vacation to kick off the new year!“
“I love your 1-click-to-buy ingredient lists. This is honestly a beautifully laid out meal plan. I never thought I’d be pumped about a vegan menu!“
Health: First and foremost, plants are by far the most nutrient-dense foods we can eat. If longevity and wellbeing is your goal, then switch to plant-based. Eating a plant-based diet supports your immune system. Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best. Plants also reduce inflammation and neutralize toxins in your body. Studies have shown that in just 4 weeks on a plant-based diet you can experience healthier weight management, lower cholesterol, lower resting heart rate, lower blood pressure, a balance in blood sugar, and more.
Planet: If you care about our planet, consider plant-based. Changing your diet to avoid animal products reduces your emissions for a typical global consumer by 28%, land use by 75% and water pollution by around 60%. Studies have shown diet change and limiting your consumption of animal products is the single biggest way to reduce your impact on the environment.
Animals: I won’t get preachy here, but all animals deserve love and equality. Especially when every single nutrient necessary for human health and wellbeing can be found in plants.
How Do You Get Enough Protein?
There is plenty of protein in plant foods. In fact, the average American eats more than twice the recommended amount of protein every day, so when following a diverse diet that includes a variety of beans, legumes, whole grains, soy, nuts, seeds, and vegetables protein is not something you have to worry about.
The Look + Feel Your Best Meal Plan was developed alongside registered dietitian, Jenny Weber, RD LD, to make sure all nutrient levels are adequate.
How Much Will I spend on Groceries? Are Vegan Diets Expensive?
When you compare the cost of animal products and processed foods to the cost of vegetables, fruits, whole grains, and legumes, you will see that plant-based eating is actually much more affordable. The challenge lies in the amount of food waste, and therefor wasted money. The Look + Feel Your Best Meal Plan is designed to use every single ingredient you buy each week and reduce food waste to nearly zero, saving you money and helping our planet. With this plan you can expect to spend $80-120/week on groceries for 7 breakfasts, 5 lunches, 5 snacks, 5 dinners, 5 desserts, and drinks. That comes out to about ~$4 per serving.
Does This Plan Include Fake Meat and Fake Cheese Alternatives?
Simply put, absolutely NOT! Plant-based meat and cheese alternatives are great choices for people that love real meat and cheese and need to satisfy a craving, but consider those options “vegan junk food”. This healthy plant-based meal plan focuses on WHOLE foods and clean nutrient-rich ingredients to help break the cycle of cravings, nourish your body, and help you enjoy REAL FOOD. When you cut the junk, your body will no longer crave it. This change happens fast in as little as 4 weeks.
Is it Okay to Include Non-Vegan Ingredients or Other Food Items While On This Plan?
The most important thing to do is listen to your body. Everyone is different based on age, activity level, gender, etc. so make sure to pay attention and listen to your body. If you feel best with certain food items added in then listen to your body accordingly. If you are hungry, you may want to add in an additional snack or increase serving size per meal. Trust your body.
How Much Prep Time is Required?
By allocating time, you will save time. The Look + Feel Your Best Meal Plan is designed to help you spend less time cooking and more time enjoying healthy meals. You should plan to spend 1-2 hours on the weekend shopping for groceries and prepping a couple items on your menu. This way you have some meals (such as lunches and snacks) ready to go. Additionally, you will spend 5-30 minutes on various recipes throughout the week. All of these recipes are simple and easy to follow and will provide more than one serving. For instance, you may spend 30 minutes making dinner Monday night, but that will provide 3 servings: one for Monday dinner, one for Wednesday Lunch, and one for Thursday dinner.
How Many People Does This Meal Plan Serve?
This healthy plant-based meal plan was designed and written for 1 person, but can easily be increased for however many servings you need by simply doubling or tripling some items on the ingredient list.
Are Tofu and Soy Bad For You?
No, in fact – quite the opposite! Tofu used to get a bad rap, but many studies have shown that the early assumptions were false. Tofu is a wonderful, nutrient-dense, plant-based food made from pressed soybeans that is high in protein, calcium, and contains all of the essential amino acids your body needs. It also provides healthy fats and a wide variety of vitamins and minerals. Plus it is much lower in choles
Meet the Creators
Jackie Akerberg, Plant Based Recipe Creator
Jackie created jackfruitfulkitchen in 2019 to share her delicious, easy-to-follow, vegan and gluten-free recipes and help make healthy cooking and meal planning a breeze. Her balanced plant-based recipes will nourish your body and help you look and feel your very best. Jackie crafts her recipes with pure whole foods and organic ingredients that are good for you and great for our planet.
Born and raised in Des Moines Iowa, Jackie’s parents owned a catering company, so her love for cooking and comfort in the kitchen began at a very young age. She was the kid the begged her parents for steamed beets, broccoli, and asparagus, and would turn down candy, chicken, beef and other animal-based products. Her natural distaste for these foods made her transition to a clean vegan lifestyle in 2019 very easy, but she realizes it’s not that simple for everyone. Jackie’s goal is to provide delicious plant-based alternatives to help people make healthier, more nourishing choices.
After transitioning to a plant-based diet, Jackie experienced many noticeable changes in her body including improved energy, better mental focus, less bloating, healthy weight loss, reduced allergy symptoms, fewer cravings, improved digestion, much clearer skin with virtually zero breakouts, and a total disappearance of her asthma. It’s amazing what a plant-based lifestyle can do for your body, and she loves to help others find joy in feeling their best.
When she’s not in the kitchen, Jackie loves to spend her time with her friends, family, and husband Clinton. As an extrovert by nature, she find true joy being around people and animals she loves. In her free time, she loves to travel, workout, cycle, hike, ski, dance, scuba dive, read, and is always up for a glass of chilled rosé on a patio. Jackie’s two most favorite foods are kale and thai spring rolls.
Jenny Weber, RD, LD
Jenny is a believer of using food to heal and nourish our bodies and is passionate about eating clean for longevity. As a Registered Dietitian, she has been an advisor in the creation of jackfruitfulkitchen’s Look + Feel Your Best Plant-Based Meal Plan Program.
Jenny has been an athlete her entire life competing in countless marathons, triathlons, and endurance events including the Boston Marathon, Ironman and her most recent feat of summiting Mt Rainier. She has always utilized nutrition to maximize her athletic ability.
As a coach, she was named 2011 Triathlon Development Coach of the Year by the United States Olympic Committee. She has coached several athletes to World Championship titles with her knowledge of athletics and nutrition, and the youth high performance team she founded has remained the number one development program in the country.
Recently, Jenny has turned her coaching skills towards nutrition and will continue to advise in the jackfruitfulkitchen meal plan with evidence-based nutrition advice.
In her free time, Jenny loves to travel, exercise, run, cycle, try new recipes in the kitchen, and is always up for a new adventure. She loves spending time with her friends, family and two cats. She is passionate about motivating others to succeed and follow their passions. Jenny’s two favorite foods are sweet potatoes and squash and she loves to enjoy a good gin and tonic with lime.