Hey friend,

 

If you had told me two years ago that I’d be sitting here, 100 pounds lighter, feeling stronger than ever, I probably wouldn’t have believed you.

 

Because back then, I was exhausted. Stuck. Overwhelmed.

 

I was carrying more than just extra weight—I was carrying the frustration of failed diets, the anxiety of health issues creeping in, and the deep exhaustion of constantly trying to “fix” myself with quick solutions that never stuck.

 

Then, I stopped fighting my body and started feeding it.

 

Not with restriction.

 Not with tiny portions.

 But with real, nutrient-dense food that helped me reverse prediabetes, reduce inflammation, and heal my metabolism—without starving myself or spending hours in the kitchen.

 

That’s exactly why I created Her Nourished Table.

Because I know how hard it is to figure this out alone.

 

This monthly meal plan is the roadmap I wish I had when I was desperate to feel better. It’s filled with easy, family-friendly, high-protein meals that nourish your body and taste incredible.

 

 

✔️ 40+ original high-protein, nutrient-dense recipes
✔️ Simple meal prep guides to save you time
✔️ Shopping lists for 1-2 or 3-6 people so you buy only what you need
✔️ A macro calculator to help you personalize your intake
✔️ Kid-friendly meals the whole family will actually enjoy
✔️ Seasonal, whole-food-based ingredients (no weird diet food!)
✔️ 25% off all my cookbooks as a subscriber

 

Most importantly, this isn’t about another diet. It’s about finally learning how to eat in a way that supports your metabolism, hormones, and overall health—without overcomplicating it.

If you’re tired of feeling sluggish, stuck, or just need a place to start, this plan was made for you.

 

You can try it for just $13.50 for the first month—cancel anytime. No gimmicks, just food that fuels and nourishes.

 

Ready to take the guesswork out of eating well?

 

 

If you have any questions, hit reply—I’d love to help.

 

 

Pier 33 Gourmet Langostino Lobster

Chef Hak's Organic Chicken Meatballs

Kirkland Organic Chicken Breast

Kirkland Grass-Fed Beef Patties

Aidells Italian Sausage Links

WestEnd Cuisine Grilled Mediterranean Style Chicken Skewers

 

Kerrygold Pure Irish Butter

Tillamook Cheddar Cheese

Organic Half & Half

Tzatziki Sauce (Greek Yogurt-Based)

 

Pre-Packaged Coleslaw Mix

Primavera Mistura Frozen Veggies

Organic Potatoes

Organic Sweet Potatoes

Organic Onion

Peppers

Organic Tomato

Lime

 

Potato Rolls

Dave’s Killer Burger Buns

Rummo Spaghetti

Siete Tortillas

Goodles Mac and Cheese

 

Rao's Marinara Sauce

Primal Kitchen Korean Style BBQ Sauce

Siete Taco Seasoning (conventional store)

Siete hot sauces (conventional store)

Coconut Aminos

Kirkland Organic Chicken Stock

 

Puravida Provençale Vegetables

Organic Riced Cauliflower Stir Fry

 

 (Prices may vary depending on location and availability at Costco. Please find the Siete seasonings and sauces at a conventional grocery store)

 

🔥 Servings: 4
🕒 Total Time: 15 minutes
Macros per serving: Protein: 35g | Carbs: 42g | Fat: 22g | Calories: 490 kcal

Pier 33 Gourmet Langostino Lobster

Kerrygold Pure Irish Butter

Potato Rolls

Chosen Foods Avocado Oil Mayo

Pre-Packaged Coleslaw Mix

Salt, pepper, paprika

Heat 2 tbsp of Kerrygold Butter in a skillet. Add Langostino Lobster and warm through (2-3 minutes). Season with salt, pepper, and a dash of paprika.

Toast Potato Rolls with butter until golden.

Mix Chosen Mayo with Coleslaw Mix and season with a pinch of salt, pepper, and 1 tsp of sugar.

Assemble rolls by adding coleslaw and buttery lobster, then serve immediately.

 

 

 

🔥 Servings: 4
🕒 Total Time: 20 minutes
Macros per serving: Protein: 40g | Carbs: 55g | Fat: 18g | Calories: 530 kcal

Chef Hak's Organic Chicken Meatballs

Rao's Marinara Sauce

Cello Parmesan Cheese

Rummo Spaghetti

Kerrygold Pure Irish Butter

Italian seasoning, garlic powder, salt, pepper

Boil water and cook Rummo Spaghetti per package instructions. Drain and toss with 1 tbsp Kerrygold Butter and a sprinkle of Italian seasoning.

Heat Chef Hak’s Meatballs in a skillet for 5 minutes, then add Rao’s Marinara and season with garlic powder, salt, and pepper. Simmer for 5 minutes.

Serve meatballs and sauce over spaghetti, top with grated Cello Parmesan.

 

🔥 Servings: 4
🕒 Total Time: 25 minutes
Macros per serving: Protein: 42g | Carbs: 36g | Fat: 14g | Calories: 460 kcal

Kirkland Organic Chicken Tenderloins

Primal Kitchen Korean Style BBQ Sauce

Primavera Mistura Frozen Veggies

Goodles Mac and Cheese

Kerrygold Pure Irish Butter

Garlic powder, salt, pepper

Marinate Chicken Tenderloins in Primal Kitchen BBQ Sauce, garlic powder, salt, and pepper for 10 minutes.

Cook in a skillet for 5 minutes per side or until cooked through.

Sauté Primavera Mistura Veggies in Kerrygold Butter for 5 minutes.

Prepare Goodles Mac & Cheese according to package directions.

Serve everything together, drizzling extra BBQ sauce on top.

 

🔥 Servings: 6
🕒 Total Time: 35 minutes
Macros per serving: Protein: 30g | Carbs: 38g | Fat: 20g | Calories: 480 kcal

Aidells Italian Sausage Links

Organic Potatoes

Kirkland Organic Chicken Stock

Organic Half & Half

Kerrygold Pure Irish Butter

Organic Onion

Garlic powder, thyme, salt, pepper

Slice Aidells Sausage and brown in a pot. Remove and set aside.

Sauté chopped onion in Kerrygold Butter, then add diced potatoes, Chicken Stock, garlic powder, thyme, salt, and pepper.

Simmer for 15 minutes until potatoes are tender.

Stir in Half & Half and browned sausage. Simmer 5 more minutes and serve.

 

🔥 Servings: 4
🕒 Total Time: 30 minutes
Macros per serving: Protein: 45g | Carbs: 50g | Fat: 25g | Calories: 620 kcal

Kirkland Grass-Fed Beef Patties

Tillamook Cheddar Cheese

Dave’s Killer Burger Buns

Organic Sweet Potatoes

Organic Tomato

Kerrygold Pure Irish Butter

Salt, pepper, garlic powder, paprika

Preheat oven to 425°F. Slice Sweet Potatoes into fries, toss with oil, and season with salt, pepper, and paprika. Bake for 25-30 minutes.

Heat a skillet on high and smash Beef Patties onto it. Cook for 2 minutes per side.

Top patties with Tillamook Cheddar Cheese and allow to melt.

Toast Dave’s Killer Buns with Kerrygold Butter.

Assemble with sliced Tomato and serve with sweet potato fries.

 

🔥 Servings: 4
🕒 Total Time: 25 minutes
Macros per serving: Protein: 38g | Carbs: 42g | Fat: 12g | Calories: 480 kcal

Kirkland Organic Chicken Breast

Siete Tortillas

Siete Taco Seasoning

Peppers

Lime

Salt, cumin, garlic powder, black pepper

Slice Chicken Breast into strips and marinate in Siete Taco Seasoning, lime juice, cumin, garlic powder, salt, and black pepper for 10 minutes.

Cook chicken in a skillet for 5-7 minutes.

Sauté Peppers until soft.

Warm Siete Tortillas and fill with chicken and peppers.

Serve with extra lime juice.

 

🔥 Servings: 4
🕒 Total Time: 20 minutes
Macros per serving: Protein: 39g | Carbs: 30g | Fat: 14g | Calories: 450 kcal

Puravida Provençale Vegetables

Grilled Mediterranean Style Chicken Skewers

Peppers

Organic Onion

Tzatziki Sauce (Greek Yogurt-Based)

Salt, oregano, garlic powder, black pepper

Sauté Puravida Provençale Vegetables in a skillet with salt, oregano, and garlic powder until tender.

Grill Chicken Skewers and Peppers for 5 minutes.

Serve with Tzatziki Sauce and diced Organic Onion.

 

🔥 Servings: 4
🕒 Total Time: 15 minutes
Macros per serving: Protein: 36g | Carbs: 28g | Fat: 10g | Calories: 400 kcal

Organic Riced Cauliflower Stir Fry

Kirkland Organic Chicken Breast

Coconut Aminos

Kerrygold Pure Irish Butter

Salt, garlic powder, onion powder, black pepper

Cook Chicken Breast in a skillet with salt, garlic powder, and onion powder until golden.

Add Riced Cauliflower Stir Fry and sauté for 3-4 minutes.

Drizzle with Coconut Aminos and stir well.

Serve warm and enjoy!