Reduce Your Stress, Boost Your Energy and Get Your Body Back into Balance by Following Nutritionist Designed and Doctor Approved Meal Plans

Our team of experts came together to create the healthiest and most balanced plant-based meal plans possible for you. With the 30 Day R.E.A.L. Food Meal Plans you can enjoy delicious and nutritious meals without having to worry about getting the right nutrients, planning your entire week or fussing over shopping lists and fancy ingredients.

These meal plans were designed by a team of health and nutrition experts, including our very own Dr. Francesca Quinn, N.D, Resident Nutritionist Samantha Gladish and Pre-Post Natal Nutritionist, Brooke Seiz.

About the Meal Plans

9 R.E.A.L. Food Guidelines We Used to Create Your Meal Plans

  • These meal plans always provide a wide array of nutrients. We keep the plate colorful and rich in anti-aging, cancer protective, and health protecting foods.
  • Balance is key. No extremes one way or the other. Instead, we provide an array of raw recipes and cooked recipes as well. These recipes are entirely plant-based but our team does not expect you to go 100% raw, vegan, or to stand on your head for 30 minutes a day in order to win at this plan.
  • No food restrictions aside from anything that is over-processed, refined or considered to be “FAKE” food (aka – it’s not R.E.A.L. food). We do make all of our recipes plant-based as the foundation, and provide expert recommendations in the audio interviews with Dr. Francesca Quinn & Nutritionist Brook Seiz on how to include high quality, high integrity, sustainable and consciously sourced animal based protein into your meal plans if you so desire. No matter what, we’ve got you covered.
  • Maintaining blood sugar balance. This is just so super important, and I can’t stress enough how crucial keeping your blood sugar balanced is, especially if you find you have weight problems, sleep problems, or hormonal problems. We really focus on making sure you’re putting your body into a more stable and relaxed state with these eating plans.
  • Delicious! Yes, we actually made it a priority to make sure these meals actually taste good. It’s kind of impossible to adopt a new way of eating if the recipes taste gross. Our team agreed to create the most delicious, creative and fun recipes for you to try on your own or introduce to your family and friends.
  • No crazy ingredients. We have done our absolute best to leave crazy, superfood and expensive food items off the list. Because the Young and Raw community is so large, there will always be diversity when it comes to what kinds of foods you can and cannot access. Most of the time, you’ll find that the ingredients on your shopping list are quite common, and if they aren’t for any reason, you can easily substitute an ingredient or two and reap all of the benefits without exception.
  • The plans are not rules, they are guidelines. These plans are designed to make your life easier, save you time, and give you the nutrition you require to heal. Don’t stress if you can’t follow the plans 100% or if you eat out a day or two. Life does not permit us the opportunity to be perfect, so stop striving for perfection and congratulate yourself for the commitment you’re making and how far you’ve already come in your journey towards optimal health and well being. Reducing your stress levels is going play a huge role in all of this for you.
  • Even though you may not follow the meal plans 100%, every single day for 30 days, we hope you will do your best to follow along as best you can. The plans are designed to be step-by-step, with full recipes, instructions on how to prepare the recipes, and a detailed shopping list that tells you exactly what to buy and how much.
  • AND… instead of constantly feeling like you’re stuck in the kitchen making food, we designed “prep sheets” for you, so that you have time set aside each week to prepare for your eating plan and use the rest of your time to take care of whatever else you’ve got going on in your busy life.

Get Your Life Back, Find Balance & Save Time by Following the 30 Day R.E.A.L. Food Meal Plans. Nutritionist Designed & Doctor Approved to get you results!

With the proper information and the right plan, you certainly can achieve your goals. Your first step in finding balance is making the necessary diet and lifestyle improvements that we've provided for you in an easy-to-follow, stress-free format.

Our goal is to make sure you've got less to worry about so that you can focus on improving your health and enjoying life to the fullest.

We've taken out most of the thinking, planning, and stressing out over what to eat, eliminating the multiple runs to the store because you forgot an ingredient that you need to make your meals for the day.

No more giving up and eating something "quick and easy" after a hard day and temporarily drained willpower, with grand plans to start your new healthy diet tomorrow. Your time for a better future starts right now!

"Having a daily routine is a crucial part of health. When the body adjusts to a daily routine, and learns to count on it, the nervous system can relax." - Dr. Claudia Welch, MSOM

Get Your Life Back, Find Balance & Save Time by Following the 30 Day R.E.A.L. Food Meal Plans. Nutritionist Designed & Doctor Approved to get you results!

  • Stop stressing about what to eat and rest easy knowing we've designed all of the recipes, done all of the planning, and created the shopping lists for you.
  • Begin your path to hormonal balance and whole body healing with R.E.A.L. foods and stress reduction.
  • Increase your energy, get better sleep at night and improve your quality of life.
  • Feel better and look better simply by eating R.E.A.L. food.
  • Begin to burn unwanted fat and get your body back into balance in the healthiest and most sustainable ways on the planet.
  • Enhance your inner self worth and boost your self esteem by nourishing your body with quality nutrition and self-care practices.
  • Create meals your family can enjoy with you instead of being the "odd ball" at the dinner table on "some crazy diet" again.
  • Become a leader in your community of family, friends and peers by adopting a R.E.A.L. Food Lifestyle.
  • Stand for positive change in the world by reclaiming your birthright to true health and happiness.
  • Experience reduced inflammation and less aches and pains by eating anti-inflammatory and healing recipes designed by Young and Raw health & nutrition experts.
  • Regain control over your life and diet with an easy to follow, Nutritionist designed and Doctor approved meal plan for 30 days and learn how to continue on with the R.E.A.L. Food Lifestyle for as long as you desire.

Introduction to the Team behind these Meal Plans

Dr. Francesca Quinn - Resident Naturopathic Doctor

Dr. Quinn is the Resident N.D for She plays a role in advising and reviewing all of the Young and Raw meal plans and cleanse programs…


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Dr. Francesca Quinn received her doctorate of naturopathic medicine from the Southwest College of Naturopathic Medicine in Tempe, AZ. Prior to that she studied massage therapy in Lake Tahoe, CA, and Biology and Nutrition at the University of Vermont.

She is extremely passionate about her work in holistic health. She treats a broad range of both acute and chronic health concerns with a combination of therapies, including whole food nutrition, herbal and nutraceutical supplementation and detoxification, hydrotherapy, and more. She is thrilled to call Boulder, CO her home, where she practices and lectures throughout Denver, CO.

Samantha Gladish, Holistic Nutritionist & Wellness Coach

Samantha is a Holistic Nutritionist and Wellness Coach helping to transform people’s lives through quality nutrition...

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Samantha graduated as a Registered Holistic Nutritionist from the Canadian School of Natural Nutrition; is a Hatha Yoga Instructor, Qualitarian Pioneer & holds a Bachelor Degree in World Religion and Arts.

Brooke Seiz - Pre and Post Natal Nutritionist

Brooke Seiz is a certified nutrition therapist. She came to nutrition after her own struggles with allergic reactions, food cravings, fatigue and candida. After working with a nutritionist herself, she discovered the deep therapeutic nature of food in her own healing.

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She graduated from the Nutrition Therapy Institute in Denver and did her internship with Dr. Caitlin O’Connor, naturopathic doctor, and Sara Peternell, nutrition therapist. She is also certified in functional blood chemistry analysis. Brooke utilizes a science-based, holistic approach to discover what systems in the body are under-functioning and are at the root of her clients symptoms. Then she works to support the body through food, nutritional supplements and lifestyle adjustments. She looks forward to helping your family grow, and thrive.

These are some of the meals you will enjoy from 30 Day R.E.A.L Food Plans

Eating R.E.A.L. Food - which stands for Restorative, Energetic, Authentic, Living Food - can be easier than you think. With the support and guidance of our health and nutrition experts, you’re being offered an opportunity to take your health into your own hands and finally reclaim your sense of well being, increase your energy and jump-start your personal healing process.

To be very clear, we’ve all put a lot of time into making these plans the very best they can be for you, so we want to make absolutely sure you know whether or not you’re a good fit for the 30 Day R.E.A.L. Food Meal Plans. If you’re still not sure, consider the following qualifying statements...

These plans are not for you if...

  • You already spend the time each month to carefully map out your meals for the week, build your shopping lists and structure your preparation days
  • You're quite happy with where your health is at and you don't have a desire to change anything about your weight, your physical appearance, your energy, your libido or your mood
  • You aren't really interested in exploring a plant-based diet or adding more whole foods into your diet
  • You have no budget for groceries or you aren't willing to spend money on fresh food
  • You don't have access to a kitchen to prepare your meals or store fresh food
  • You're not open to following done-for-you meal plans, shopping lists, recipes, and prep-charts

If any of the statements with a red X next to them describes where you're at, these plans may not be for you.

These plans are for you if....

  • You’ve recently done a cleanse, or have begun eating healthy but don’t know where to go from here
  • Your family isn’t quite ready to jump on board the health train with you and you don’t have the time to make two separate meals every day
  • You want to lose weight, balance your hormones or reduce your stress
  • You’re eating the SAD diet (Standard American Diet) of processed, fatty and salty foods and you’re sick of feeling sick
  • You’re pregnant, nursing or have young children that prevent you from doing a detox but you’d like to eat as healthy as possible while still getting what your body needs
  • You’re overwhelmed with options and different diet plans and just want something that’s safe, doctor approved and proven to get results
  • You’re open to following a meal plan
  • You have at least a low powered blender, a knife and a cutting board
  • Lately you’ve started to feel exhausted and confused about what’s truly healthy and what’s not
  • You’ve recently “fallen off the wagon” and started eating unhealthy and you need support getting back on track
  • You want to experience the benefits of a mainly plant-based, high raw diet without spending countless hours preparing meal plans, shopping lists and food prep.
  • You’re a busy mom/wife/business owner or independent woman looking for an easy way to eat healthy and enjoy delicious recipes that don’t cost a fortune or eat up all of your time
  • You’re curious about health and nutrition and you feel ready to take your personal health to the next level
  • You want to feel happier, more energetic, healthier and lighter
  • You’re open minded and ready to take actions towards becoming your best self

Even if one of the sentences with the green check mark above describes where you’re at, then you are ready to use the 30 Day R.E.A.L. Food Meal Plans and begin transforming your health.

Hear What Real People Have To Say About Young and Raw...








Why Choose a Young and Raw Program?

  • All Meal plans and programs are designed by or with the support and approval of our Nutritionist, Samantha Gladish and our Pre-Post Natal Nutritionist Brooke Seiz. We make sure you have not one, but two certified nutritionists on your side, making sure that no stone has been unturned when it comes to creating a plan that really works.
  • Young and Raw takes every step to make sure the information we're putting out in the world is safe and effective, so we've got a licensed Naturopathic Doctor, Dr. Francesca Quinn on our team to review, advise and approve all meal plans, recipes and programs before they're made available to you.
  • The Young and Raw Team spends months creating meal plans and programs before ever putting them out in the world. Often times, before you ever see the meal plans, they have been run through our in-house health & nutrition experts numerous times, optimized,  reviewed, then approved, ensuring our finished products are of the highest quality and designed to be the most effective before you ever get the opportunity to print the meal plans and hold them in your hands.
  • Young and Raw gives back to the community. A portion of the funds that Young and Raw earns goes towards non-profits and charitable organizations like Sprouting Chef's. In 2013, Young and Raw donated $3,000 towards a School Garden Program in Burnaby, BC. You can be confident that by investing in your health with a Young and Raw program, you're also contributing to positive efforts to create lasting change in our global community.

Yes! I am ready to take action and begin my personal transformation…

Here's what's included in the 30 Day R.E.A.L. Food Meal Plans

30 Day Meal Plans

100% Nutritionist & Naturopathic Doctor Designed and Approved Meal Plans. Diabetes Approved and low sugar, gluten free, plant-based and delicious!

Shopping lists

Full, numbered and detailed shopping lists with exact amounts. All you need to do is print your shopping list and take it with you to the grocery store.


Nutritionist designed and Naturopathic Doctor Approved Recipes designed to make sure you're getting a wide array of nutrients, while also enjoying each and every delicious meal. All of the recipes are easy to make too!

Meal Plans

Including Recipes & Instructions which includes: a morning routine, 3 meals a day plus an optional snack.

Preparation charts

We have designed detailed prep charts for you with 2 preparation days per week to help you get organized and spend less time in the kitchen. All you have to do is follow along and prepare what's on your list for the week, then you're done!

Audio Interview with Dr. Francesca Quinn

On the 30 Day R.E.A.L. Food Meal Plans and specific suggestions for low sugar diets, candida, paleo and diabetes. Dr. Quinn has approved the meal plans for diabetics with a few caveats, if you have diabetes please go through this audio before beginning the meal plans and consult your M.D. or Naturopathic Doctor.

2 Audio Recordings with Pre and Post Natal Nutritionist, Brook Seiz

Pre and Post Natal Nutrition. Following the meal plans while pregnant or nursing with specific diet recommendations, suggested changes and bonus recipes for morning sickness and pregnancy.

Feeding Your Baby or Toddler, Children & superfoods, and specific food and supplement recommendations for your growing family.

Rest Assured with Confidence in Our Money Back Triple Guarantee.

Listen: Don’t Decide Right Now….

We want you to feel absolutely confident in knowing that when you purchase a program from us, you’re going to see and feel the results.

Feel Confident with our Young and Raw Triple Guarantee:

If you don’t feel like you have more energy within 30 days of following the plans…


If you haven’t saved time by using the done-for-you meal plans, shopping lists, recipes and preparation charts…


Even if you don’t like the font we use… it doesn’t matter… we’ll refund your money.

That is how confident we are in this program getting you noticeable results you can feel, and that you and others can see.

Get all of this now when you purchase the 30 Day R.E.A.L. Food Program! You will get Instant Digital Access upon registration. You will get an email from us with your username and password so you can begin using the meal plans as soon as you’re ready!

When you purchase these plans, they come with a Risk Free, 30 Day Money Back Guarantee.

You can test drive the meal plans, shopping lists, prep charts and listen to the audios we provide, and if at any time within the 30 days you feel like you’re just not happy with the program – send us an email with your receipt and we’ll provide a no hassle refund and give you your money back!

We know that these plans are built to get you results, so we’ll trust that when you place your order below, you will follow the plan as it’s designed and do what it takes to achieve your desired results. We’re not promising a magic cure-all or quick fix. If you want results, you’ve got to put in the effort and use the program.

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Even more kind words from the Young and Raw Community...




Leah's husband


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