Hello I am Jessica Lowe,

Creator of the Happy Healthy Dinner Club and many delicious healthy Meal Plans that have gotten hundreds of people results over the past 5 years!

Here you will learn more about the four most common nutritional approaches I use with my clients to help you start your journey to better health!

I am a qualified Fitness Nutritionist and super passionate creative cook and I am guessing you are here because you are interested in purchasing one of my generic meal plans.......... how exciting!

Since I became a Nutrition Coach in early 2016 I have consulted hundreds of people, written over 1000 personalised meal plans and written many challenge meal plans for gyms. This experience has lead me to learn that when it comes to good nutrition there is no one size fits all and everyone has different needs, however there are four common approaches I use that always get great results so it is just about finding out which approach is best for you!

The four most common nutrition strategies I use with my clients are:

  • LCHF: Low in Carbohydrates & high healthy fats.
  • Carb Cycling: High & Low Carb Days.
  • Balanced: A well balanced macro split with high protein and fibre.
  • Plant Based: For all of those vegans out there who need to ensure they get enough protein, iron & calcium in plant based foods.

All these meal plans are 99% gluten free recipes from my Happy Healthy Dinner Club archives, they are made with wholefoods and aim to be in a slight calorie deficit for most people so they get amazing results. If you are not sure what is best for you, than you can book a consult with a member of our Happy Healthy team by clicking here.

You can read more about the meal plan options below.


Why use a LCHF meal plan?

In a world where most of us consume too many processed foods and simple carbohydrates it is no wonder we have a constantly increasing global obesity rate.

Our bodies are designed to run off carbohydrates (glucose) as our primary food source. However when we consume too many carbohydrates day in and day out and we can not burn the excess glucose off we start to get a long list of health problems which include obesity, insulin resistance, type 2 diabetes, metabolic disease and inflammation diseases which contribute to issues associated with PCOS and other hormonal conditions.

I’ve found that eating a high fat macro-nutrient split, with enough protein daily also teamed with the right micro-nutrients that most people find this style of eating easy to maintain, more enjoyable and of course they feel amazing.

Healthy fats also help to keep us full and once we have lowered our carbohydrate and sugar intake for 7 days or more, we tend to have less carbohydrate and sugar cravings which as we know can affect so many people and is generally where most people fall down.  

This LCHF meal plan suits most woman and men and with a daily calorie average of 1739 calories does not over restrict food or cause deprivation. The protein is high with an average of 122 grams per day to ensure people can build lean muscle and tissue while burning more fat. There is an average of 118 grams of healthy fats per day as an average and only 56 grams of carbohydrates as a daily average.

This plan would not suit people who train weights or endurance, or have a physically demanding job. We recommend that people who exercise a lot use either the carb cycling plan or the balanced plan.

This plan is great for those who have a desk job, want to lose weight, have hormonal issues related to PCOS, are pre-diabetic but not diabetic. It is also great for those people who suffer from inflammation and know they are currently eating way too many carbohydrates to successfully achieve fat loss.

We advise you consult your GP before taking part in a generic meal or book a personalized consult to work out what is best for you.


Carb Cycling Meal Plan

Why use a Carb Cycling Meal Plan?

Carb cycling plan and is essentially where you have high and low carbohydrate days to promote fat adaption and improve insulin resistance. Perfect for those who exercise a lot and need more energy but also want to lower their body fat %.

Rather than being scared of carbs and avoiding them by adopting a carb cycling approach you can use carbs to help you lose weight- hell yes! This also means not missing out on your fav things like quality bread and pasta, you just need to eat the nutritious types on your carb loading days. 

A successful carb cycling method of dieting revolves around pre-planned increases and decreases in carb intake while being in a calorie deceit.

There are three types of days that are cycled on a carb cycling plan:

  • High carb (advised to be your weight training days or the day before if you train early AM)
  • Low to moderate carb (cardio days)
  • No carb- ketogenic (rest day)

The main benefits of carb cycling is losing weight and building lean muscle while avoiding a metabolic crash. When you take less carbs than your body requires, you enter a carb deficit phase. This is when your body starts burning stored fat and using it to fuel all daily activities. People who take up strength training and resistance exercise need sufficient energy to rebuild muscle tissue, and a combination of carbs and protein are needed for this. Therefore, carb cycling plans are only recommended for people who exercise.

My 4 week Carb Cycling meal plan is based on a 7-day carb cycle and is planned as the following:

  • Monday – Low to moderate 
  • Tuesday – Low to no carbohydrates (suggested rest day)
  • Wednesday - High Carb (mid week carb loading)
  • Thursday - Low to moderate
  • Friday - Low to moderate
  • Saturday - Low to moderate
  • Sunday - High Carb (Pre-week carb loading)

The plan is based in on a average of 1700- 1800 calories per day. High carb days are planned around your exercise routine and is best for when you lift weights to increase muscle and reduce muscle fatigue.  Simply just move your days around so your high carb days are for when you need to train. This is a simple way to drop fat and build muscle. You can do cardio on low carb days. If you are still confused and would like your carb cycling personalized you can book in a consult with us by clicking here

Please note this plan is not advised for people with thyroid malfunction, diabetes, or any other hormonal/clinical condition. We advise you consult your GP before taking part in a generic meal or book a personalized consult to work out what is best for you.

Balanced Meal Plan

What is a balanced meal plan good for?

Lets be honest, eating a balanced wholefood diet is good for everyone and although it might not get results as quick as a LCHF or a Carb Cycling Plan it suits most people and always promises sustainable long term results.

This balanced meal plan as the name suggests is very balanced with all 3 macro splits and has a daily energy average of 1900 calories per day, making it perfect for people who exercise. It has 32.5% protein (average of 128 grams per day) 22.5% healthy fats and 45% complex carbs. 

This meal plan would suit someone who lives and active lifestyle, exercises almost every day and requires the carbohydrates for physical and mental energy. A balanced approach and meal plan is also great for diabetics because complex carbohydrates help to keep blood sugars stable. 

Since this plan has more complex carbohydrates than the other plans I create some people may find it harder to lose weight on this plan if they suffer from hormonal complications such as PCOS, insulin resistance, menopause or metabolic disease. However, if you are healthy and just need to make changes to your diet this is the most nourishing way to get consistent results without depriving your body from any nutrients.

Plant Based Meal Plan

Why go plant based?

Putting sustainability and the environment aside for a minute....

The best thing about going plant based is the fact you will always get an abundance of fibre and micro-nutrients from all of the plants (fruits and vegetables) you will be eating! This always helps to improve your gut health, boost your immunity, give your more energy and vitality so your body sings!

This meal plan is vegan (no meat, eggs or dairy) and typically a plant-based diet means you eat 80% plants, all wholefoods, all organic and sustainably sourced products. This is how I eat 90% of the time but to cater for vegans I have made this plant based plan purely vegan. If you want to try a balanced plant-based diet you can include a small amount of organic eggs, grass fed meat and wild caught fish. Feel free to add in some organic free-range eggs and wild caught oily fish recipes from the other Dinner Club meals provided to you just make sure you match up the meal concepts to stay in a good macro balance, by doing this you can ensure your body gets everything it needs.

Most vegans will struggle to get enough protein in their diets but this plan that I have created is high protein diet with over 100 grams being consumed every day. The main protein sources are tofu, tempeh, nuts, chickpeas, and lentils. When eating soy-based products such as tofu and tempeh ensure you buy organic and GMO free to avoid excess estrogen being produced in the body. This plan is also high in plant based iron (non-heam), plant based calcium, Vit B12 all of which are nutrients that vegans can commonly low in.

If you are not plant-based and find your digestion is slow and gut health is poor doing a plant based 7 day cleanse once a month will really help you to clean out your digestive system, improve energy and clear out the liver from excess toxins.

If you love these recipes in your meal plan and want to get some extra recipe varitey to fit in with your plan you can join the Happy Healthy Dinner Club. When you join you will receive weekly recipes to your inbox, access to our VIP Community group and on-line education.

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