Family-Friendly 7 days


Welcome to your family-friendly meal plan!

In this eBook, you will find the customized plan I have created for you, along with an itemized grocery list and delicious recipes.


Healthy and fun meals designed to satisfy the whole family.

This family friendly meal plan is full of simple and fun meals that the whole family will enjoy including healthy pizza, tacos, pasta, and ice cream options.

The meals included in this program support bone health, the immune system, gut health and ensure an adequate fiber intake.

Save time and money with batch cooking and portion the food for the week!


This meal plan was created with four key considerations:

Bone Building Nutrients

Calcium is a mineral that is essential for building healthy bones.

Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan contains calcium and magnesium rich foods.

Immune Support

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like broccoli and spinach and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick.  This plan provides vitamin C from whole food sources like strawberries, tomatoes, and bell peppers.


Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 50 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycaemic control and lower cholestrol. It is incorporated into the program from oats, chickpeas, and apples.

Gut Health

Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yoghurt with fruit to exert synergistic effects on health.

Happy cooking,

To your abundant health,

Melissa xx

26 Page eBook supplied in PDF file format.