Why Mindful Meal Planning?


​Why is This Course Good for you?

  • 1

    Make meals more fun and exciting.

    Whether your need to update your weekly plan for meals or you just need a bit more time to avoid the routine, meal planning can help bring the fun back to mealtimes. Allowing you, and your family, to want to eat - not just regard it as drudgery.

  • 2

    Eliminate the Decision Overwhelm

    When you don't have a meal plan, it's easy to be overwhelmed and locked into decision stasis when trying to decide what to serve for breakfast, lunch or dinner. And a lot of the time, this will then lead to food choices that don't do their best to support you and your health.

  • 3

    Find a Balance

    These days, the news and internet are filled with buzz words like low carb, clean, keto, healthy, etc. With time to plan, you can find a balance between what works for your body and what tastes good to you.

  • 4

    Develop Better Self-Esteem and Body Image

    Given how closely tied our body is to what we eat, it's no surprise that finding the time to plan and make choices that are best for yourself can actually help you improve more than just your health. 

This is course has been a long time coming. 


I share these ideas and concepts constantly with my patients and it’s exciting to finally have them all in one spot, with an easy-to-follow sequence. 

Once I started my Intuitive Eating (IE) journey, I realized that my chaotic eating style, along with my inability to notice subtle hunger cues, made eating more complicated than I had hoped. I kept ending up so hungry that I made choices that didn’t feel good for me. I needed to have food on hand but didn’t want to fall back into diet mode. 

In my dieting days (sometimes called ‘healthy eating’, ‘new lifestyle’, or ‘moderation’) a meal plan was used it to control and restrict my food intake. It was how I ‘got back on track’ from the chaotic eating of summer or holidays. The result of this restrictive mindset was that following said plan never lasted. The hope and excitement that was there at the beginning of the new plan would transform into boredom and resentment.

So I took my IE know-how and combined it with my meal planning history to make an anti-diet, Health At Every Size™ (HAES) friendly process. I called it Mindful Meal Planning.

 

My Mindful Meal Planning course is based on my 3 S’s model: 
Sensible, Satisfying, Sustainable
 

Sensible: how many times did I decide to tackle a new diet that was completely outside of my wheelhouse? The foods were different and difficult to find, not to mention expensive AF. Every meal and snack was a new recipe, so it took a ton of time (something I didn’t have). By not considering my finances, cooking abilities, the likes and dislikes of myself and my family or the time constraints of said plan, there was nothing sensible about it. 


MMP considers all of it. Your time, your abilities, your finances and your preferences. 

 

How many times have you looked at a meal plan and thought “Barf! I really don’t want to eat that”? Or maybe you’ve never actually even asked yourself if you enjoy what you’re eating.


Satisfaction is the hub of IE and it will be the priority of your meal plan. If you hate kale, quinoa and skinless chicken breasts, you’re likely not going to follow it for very long. 

 

Which leads us to S #3: Sustainable. We talk about healthy eating in terms of THIS meal or snack. Healthy eating is about having a peaceful relationship with food LONG-TERM. Healthy eating includes ALL FOODS. Healthy eating is achieved over time in a way that is flexible enough to withstand the ups and downs of life. 

 

By keeping these three S’s top of mind, I created a five-step process to Plan Your Plate.

Here's What You'll Get:

5 VIDEOS

The course consists of five short (ish) videos to walk you through my Mindful Meal Planning process.

WORKSHEETS

Each video has a worksheet that you can take notes on and fill out as you watch.

2 BONUS VIDEOS

Two bonus videos on therapeutic nutrition and coping with food guilt.
 

Here's What the Videos Cover:

  • Video #1: Creating Your Master Foods List

    This is the backbone of your MMP process. We’ll take an honest look at where you’re at now, what has historically been well received, and how to create the habit of using this document.

  • Video #2: Creating a Supportive Structure

    Most meal plans fail because they’re a rigid structure that can’t withstand the normal pressures of life. Use the S.T.O.P. process to create a supportive structure that will flex with your everchanging schedule, life and dietary needs.

  • Video #3: The Power of Pleasure

    Meal plans are often so pragmatic that they ignore the power of pleasure. This video is all about centering satisfaction so that you’re looking forward to your food. That increases the chances of you following the plan long-term, and minimizes the risk of the f*ck it mentality (aka binges and unplanned fast food).

  • Video #4: F.A.S.T. Food

    This is your nutrition 911 plan. We all have weeks where everything hits the fan and our best intentions fall by the way side. You’ll have your SOS answered before you even need to send it.

  • Video #5: Plan Your Plate

    Pulling it all together into a repeatable process. Rinse and repeat.

Bonus Videos:

  • Therapeutic Nutrition: How to Incorporate Specific Nutritional Advice

    If you're ready to make some changes to your nutrition, either for health or environmental considerations, you may want to alter your diet in a specific way. Doing that without ending up ‘dieting in disguise’ can be tricky. 
    In this bonus video I’ll show you how to use my MMP process to make therapeutic nutritional choices without restriction.

  • Food Guilt

    Did you know that about 45% of people feel guilty about eating food that they enjoy? Paying attention to what you eat can sometimes wake up the Food Police gremlins. You know those voices that securitize every morsel of food that you consider? That internal judge and jury can interfere with this process, so I’ve included a video on how to escape Diet Culture Jail.

About Kerri

I'm passionate about helping you heal from years of weight cycling and being at war with your body. Because I've been there. I've struggled with my body image, self-esteem and relationship with food since before I was a teen. I've been on every diet out there (even the "not diet" diets), had my weight yo-yo and struggled to put healthy meals on the table without food fights. 

 

I've been practicing naturopathic medicine for almost 20 years now. I adopted the Health At Every Size™ approach 10 years ago after seeing the damaging effects of a weight-centred approach. In 2018, I got certified as an Intuitive Eating Pro Counsellor. Now my practice is dedicated to de-stigmatizing weight, allowing you to enjoy your food again and pursue health on your own terms.

Dr. Kerri Fullerton

Naturopathic Doctor

Outcomes You Can Expect:

By the end of the course you’ll have the structure that you need to create meal plans that will work for you and your family. Say good bye to the food fights. 


You’ll get so much time back in the form of thinking and scrambling. Food will become much simpler. You can get back to enjoying connecting with your food and your family instead of stressing about food or feeling guilty. 


A nice bonus is that Meal planning has been shown to increase the quality of the food that families consume. This process may also save you money as you’ll stop shopping for crazy unknown ingredients that you end up throwing out at the end of the week.

I used to have my best intentions when I shopped and prepped food for the week on my diets (even when I called them ‘getting back on track’ or ‘eating healthy’). I’d buy so much produce, convinced that this time I’d eat it. Or I’d buy a bunch of hard-to-find, ‘special’ ingredients that cost a small fortune to be able to follow the plan - only to find out that I didn’t know how to cook them or didn’t like them when I did figure it out.

Is this Course Right for You?

WHO THIS IS FOR?

  • Your eating is chaotic and you find yourself reaching for convenience foods that leave you feeling blah.

  • Intuitive eating is proving to be a struggle because your hunger cues are difficult to read.

  • You feel like you need some structure but don’t want to fall back into another diet cycle.

  • You never seem to have what you need on hand to make a meal and yet seem to be throwing out so much wasted food.

  • Feeding yourself and your family has become overwhelming.

WHO THIS IS NOT FOR?

  • You're looking for a "done for you" diet plan. While it can be great in the short-term to just eat what you’re told, that sense of calm and control doesn't last. It ends up perpetuating the swing between restriction and over-eating/binging. 

  • You're looking for an intentional, weight loss plan. When you focus on external factors that are outside of your control (like the number on the scale, calories, macros, points, etc.), you end up disconnected from your internal cues of hunger and fullness, likes and dislikes.

  • You are new into recovery from an eating disorder, disordered eating or disordered body image. Sometimes any kind of structure, even my MMP, can be triggering. If this is you, I’d be happy to chat one on one to see if this is appropriate for you at this time.

REGISTER TODAY! Choose Your Plan Below.

ANY TIME

$

20

  • Access to recorded calls

  • All worksheets

  • Bonus Videos

EARLY BIRD

$

10

  • Live calls

  • All worksheets

  • Bonus Videos

  • Lifetime access

FAQ

You have questions. We have answers.

Is this course IE/HAES aligned?

Will the Therapeutic Nutrition video be presented live?

When are the LIVE videos?

What if I want the recordings after the live?

What if I miss the October 24 Early Bird registration date?

What if I can't attend live ?

Dr. Kerri Fullerton, ND

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