A free blank meal plan template created by a Registered Dietitian and Culinary Nutritionist. Use it to plan your week ahead, jot down your prep-ahead list, and get clear on your focus for the week. You'll find a blank shopping list on page two.

The Mediterranean diet is an effective and sustainable diet that’s rooted in whole foods, mainly plants, and a traditional way of eating and living. It’s a non-restrictive approach that has been followed by many who have lived healthy and robust lives. This diet is very nutrient-dense as it focuses on the consumption of healthy fats and fiber through whole grains, plant oils, nuts, vegetables, and fruits.

A lovely vegetarian dish that’ll fill you up without weighing you down.

This dish will warm your soul. The cod nearly melts in your mouth and the vegetables and black rice soak up all the flavors of the seasoned coconut milk broth.

This warm butternut squash salad is the perfect easy weeknight dinner when you want a warm, filling, and flavorful plant-based vegetarian meal. It’s great to batch cook or prep on the weekend so you can quickly assemble it when you’re pressed for time during the week.

You can make a better smoothie. Smoothies are the quickest way to get in your fruits and veggies — but they can be so much more than that. With a few enhancements, you can turn a simple smoothie into a delicious and nutritious meal that keeps you satiated for hours.

A quick and delicious taco recipe that works well with fish, shrimp, chicken, and beef. This foundational recipe is perfect for busy weeknight dinners.

With just a handful of ingredients, you can turn a simple salad into a balanced, filling, and nourishing meal. Follow the formula below and you’ll be building salads that you thoroughly enjoy and even crave in no time.

Weeknight Dinners: everything you need to know about my easy, healthy Mediterranean diet meal plan program.

I’m sharing a few tips on how to navigate holiday travel — short and long. Because the last thing you want is to arrive at your destination in a state of distress. Use these tips to feel at ease once you sign off and hit the road. Safe travels!

A quick and easy 15 minute dinner that’s sure to leave you satisfied.

A fresh and easy meal that’s sure to leave you satisfied.

Practical and simple health and wellness reminders from a Registered Dietitian and Culinary Nutritionist. Plus, a lifetime discount on Weeknight Dinners!

Learn how to build a balanced plate by Registered Dietitian and Culinary Nutritionist Kelly Powers, MA, RD.