7-Day Kid (Ages 4-10) Friendly Meal Plan

A fun, nut-free, lunchbox-friendly plan.

This program was created with four key considerations:

Fiber

Fiber has several health benefits for kids. It improves digestive health, reduces symptoms in gastrointestinal disorders, lowers cholesterol levels, and decreases the risk of heart disease. This meal plan provides daily fiber from foods such as fruits, vegetables, legumes, oats, and whole grains.

Bone Building Nutrients

Calcium is a mineral that is essential to build healthy bones. Magnesium has a structural role in bone maintenance and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages, Greek yogurt, and hummus. Magnesium is incorporated from food sources like pumpkin seeds and leafy greens.

Immune Support

Zinc and selenium are essential minerals critical for immune function and are added to this meal plan from legumes, seeds, eggs, and chicken. 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 sweet potato, carrots, and spinach, and incorporates vitamin E through healthy oils and seeds. A lack of vitamin C can make kids more prone to getting sick. This plan provides vitamin C from tomatoes, bell peppers, and cauliflower.

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 develop digestive function in children. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to create a healthy gut microbiome.

ON SALE: $ FREE

(Regular price $25)

 5-Day Spring Tune-Up Meal Plan

This 5-day meal plan will give you the nourishment you need to TUNE-UP your body for Spring! This is a budget & family friendly meal plan so get everyone on board.

Plan includes a weekly meal map overview, step-by step recipes, & the matching grocery list.

BENEFITS:

• Reduce bloating. 
• Decrease inflammation.
• Lose weight.
• Increase energy.
• Improve digestion.

ON SALE: $44 

(Regular price $55)

NEW YEAR Detox & Reset 6-Day Meal Plan

This 6 day meal plan will DETOX your holiday season shenanigans and give your body the RESET it needs to embark upon your healthy and happy naked body goals for the NEW YEAR!

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list, and additional tips to help you maximize your results in a short 6 days!

Price $75

F.I.N.E. For Fall 4-Day Lean Out Meal Plan

Get a taste of the Dr. Rox Healing & Fat Loss Meal Plans with this 4-day meal plan that will flood your body with the nourishment you need kick-start your body to feeling Fit, Invigorated, Nourished, and Empowered...AKA...F.I.N.E.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list, and additional tips to help you maximize your results in a short 4 days!

Price: $40

Post Summer 6-Day Detox  Meal Plan

This 6-day CLEAN EATING meal plan has been curated to help you reset for the fall by helping you get back on track after a fun-filled summer of frequently indulging in less nutritious foods.

This is a budget & family-friendly meal plan so get everyone on board!

Plan includes a weekly meal map overview, step-by step recipes, & the matching grocery list.

BENEFITS:

• Reduce bloating. 
• Decrease inflammation.
• Lose weight.
• Increase energy.
• Improve digestion.

 Price: $60.00

Post Vacay Bounce  Back 7-Day Meal Plan

This delicious 7-day nutrient dense plan has been curated to support your body in flushing out ill effects of overindulging during vacation by providing your body with lymphatic system, liver, and elimination support to help you get back on track.

Plan includes a weekly meal map overview, step-by step recipes, and a completed grocery list.

Price: $60

Menopause Support Meal Plan

Note: A plant-based plan is also available as well.

The 7 Day Menopause Support Meal Plans contains step by step recipes with targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes.

This meal plan focuses on incorporating nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight, and phytoestrogens to reduce hot flashes.

Plan is dairy free, gluten free, low glycemic, and sugar free.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This plan has been approved by a Registered Dietician.

EVIDENCE & BENEFITS:

Calcium & Magnesium:

During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. This plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss.

Phytoestrogens:

The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, tofu, and edamame.

Low Glycemic Foods:

As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycemic foods and excludes added sugars to optimize blood sugars and help with weight management.

Protein:

During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 20% of your calories from protein.

Healthy Fats:

Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, and chia seeds.

Price: $60

Women's Hormone Balancing 7-Day Meal Plan

This 7-Day Women's Hormone Balancing Meal Plan contains 13 recipes with key ingredients to promote healthy sex hormone production and detoxification, adrenal health, thyroid function, & liver support.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This plan has been approved by a Registered Dietician.

BENEFITS:

• Adrenal Support: Adrenals produce hormones that help regulate metabolism, the immune system, blood pressure, response to stress, & more.
• Thyroid Support: Thyroid controls metabolism & regulate heart rate, breathing, body weight, muscle strength, body temperature, menstrual cycles, & more.
• Liver Support: Liver is a a key organ for regulating fat storage, hormone balance, chemical levels, excreting harmful substances.
• Intestinal Support for digestive health & reduced inflammation

Price: $60

Sluggish Thyroid  7-Day Meal Plan

This 7-Day Thyroid Nourishing Meal Plan is ultra nourishing for the sluggish thyroid.  It includes foods that are known to support the thyroid while minimizing those that may harm this finicky gland.

 All meals are free from soy, uncooked cruciferous veggies, gluten, and dairy in order to give the body a break from these potentially goitrogenic foods.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This meal plan has been approved by a Registered Dietitian.

BENEFITS:

By including selenium-rich Brazil nuts, healing bone broth, nourishing coconut fat, iodine-packed sea foods, and plenty of omega-3s, this meal plan contains important dietary components to support optimal thyroid health.

Price: $60

PCOS Support & Fat Loss  7-Day Meal Plan

This 7-Day PCOS  Support & Fat Loss Meal Plan is designed to address common concerns of women struggling with Polycystic Ovarian Syndrome including excess body weight, insulin resistance, acne, and high blood pressure.

To combat insulin-resistance, all ingredients have a low glycemic load. Carbs are always paired with fat and protein, and meals are scheduled every 2-3 hours to ensure level blood sugar.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This meal plan has been approved by a Registered Dietitian.

BENEFITS:

This meal plan includes ingredients that are loaded with powerful hormone-balancing nutrients like indole-3-carbinol and calcium-d-glucarate.

You will find an abundance of cruciferous vegetables and lean proteins, along with anti-inflammatory chia seeds and turmeric.

This plan is also grain-free so that carbohydrates are derived from only the most nutrient-dense sources.

Price: $60

Gut Healing Meal Plan

This 7-day meal plan was designed to get that belly feeling beautiful!!

Gut health is so important. If the gut is unhealthy, every aspect of overall health can become compromised from weight & fat loss struggles, to immunity, to skin quality and even mental health.

This program gives the gut a break from common irritants like grains and legumes. It incorporates gut-loving nutrients like collagen and glutamine. We’ve also added fermented foods to help replenish the gut with good bacteria.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This plan has been approved by a Registered Dietitian.

This program was created with the following key considerations: 

Gluten & Grain Free: Gluten may affect the microbiome composition and diversity and enhance intestinal permeability. 

Fiber: Fiber may help reduce intestinal permeability & promote the growth of good gut bacteria. 

Quality Protein: High-quality protein sources can improve gut microbiota.  

Anti-Inflammatory Foods: Polyphenols & antioxidants to help manage inflammation. 

Probiotics & Prebiotics:  Prebiotics & probiotics to bring good bacteria into the gut. 

Price: $60

Inflammation Reduction 7-Day Meal Plan

This nutrient dense 7-day meal plan was designed to decrease inflammation in the body.

Inflammation is often to blame for headaches, low energy, and poor digestion, and even more serious health conditions like arthritis, cancer, heart disease, and obesity.

This meal plan is FREE from common inflammatory foods like dairy, eggs, and soy. Instead, it features powerful anti-inflammatory ingredients like turmeric and omega-3s that will help decrease inflammation.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This meal plan has been approved by a Registered Dietitian.

This program was created with four key nutrients in mind: 

1. Polyphenols which may may help to control oxidative stress and the inflammatory response.

2. Fiber to help lower C-reactive protein and modulate the gut microbiome to create a healthy intestinal environment. 

3. Antioxidants to reduce oxidative stress on the cells and support a healthy immune system.

4. Omega-3 Fats to decrease the production of inflammatory mediators.

Price: $60

Gall Bladder Nourishment 7-Day Meal Plans

Note: A plant-based plan is also available

This 7-day plan with weekly meal map, recipes, matching grocery list, & prep guide is designed to help manage gallbladder disease and overall health. This soy free, sugar free plan targets nutrients such as healthy fats, lean protein, fiber, vitamin C, calcium, magnesium, folate and sodium.

This meal plan has been approved by a Registered Dietitian and curated to:

• Lower symptomatic gallstone disease.
• Help prevent the development of gallstones.
• Regulate gallbladder contractions.
• Shorten the intestinal transit time and which may contribute to a lower risk of gallstone disease.

Price: $60

High Iron 7-Day Meal Plans

Note: A plant-based plan is also available

This nutrient-dense 7-day plan contains iron-rich meals paired with foods to improve the body's absorption of iron. This program provides a variety of high iron foods daily combined with foods high in vitamin C and A to boost absorption and separated from calcium-rich foods which can inhibit absorption. Vitamin B12 and folate needs are met to help make healthy red blood cells.

This plan is not a treatment for iron deficiency anemia and should be paired with iron supplementation to achieve a healthy iron status.

Plan includes a weekly meal map overview, step-by step recipes, the matching grocery list and a prep guide!

This meal plan has been approved by a Registered Dietitian.

 BENEFITS:

Help you meet your daily iron goals. 

High in Vitamin C which helps the body absorb more iron from iron-rich foods.

High in Vitamin A which helps to release iron that the body stores which can improve non-heme iron absorption.

Vitamin B12 & Folate which help your body make red blood cells.

Since Calcium can hinder the absorption of heme and non-heme iron, to maximize absorption, calcium-rich foods are separated from meals that provide most of your dietary iron.

Price: $60

Personal Meal Plans Curated Just For You!  

A 7-day clean meal plan curated to your unique needs! This meal plan will give you 15+ recipes curated into a day by day plan, with the matching grocery list to get you results based on your health needs, wellness goals, diet type, calories, macros, meal type, prep preferences, cuisine type, favorite foods, and more!  

Price: Starting At $110

Summertime F.I.N.E. 6-Day Meal Plan

Stop the bloat, clean up your diet, and reset for SUMMERTIME! This 6 day meal plan will help jumpstart you to feeling more Fit, Invigorated, Nourished, and Empowered!  FINE!

No Cost. Complimentary plan. ENJOY!

Curated Recipe Bundle  

Don't want a meal plan?

Save time and energy you would spend searching for hours! This Curated Recipe Bundle will give you 25 recipes based on your health goals, diet type, meal types, prep preferences, cuisine type, favorite foods, and more!  

Price: $80