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Weekly Meal Subscriptions & Deliveries :
All Weekly Meal Subscriptions follow longevity & anti-inflammatory protocols & are designed to accommodate: gluten free, dairy free & refined sugar free, client's protein & nutrient goals. Ingredients are hand selected with the highest quality available whole ingredients in mind. Meal plans & recipes were developed alongside & based off the research & programs of Registered Dietitian Nutritionists, Board Certified Prenatal/Perinatal Nutritionists, Functional Nutritionists & Reproductive Endocrinologists (REI). Accommodations for client specific needs available.
Fertility & Hormone Support
Goals - sperm + egg quality, micronutrient density, blood sugar stability, improve hormone metabolism + support liver, with a focus on:
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Protein at every meal: eggs, fish, poultry, beans, tofu
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Zinc-rich foods 2-3x/week: pumpkin seeds, beans, beef, oysters
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Folate-rich vegetables daily: spinach, asparagus, lentils ,
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Omega-3s 2x/week: salmon, sardines, trout, chia, walnuts
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Complex whole grains: quinoa, oats, farro
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Vitamin B daily: eggs. legumes, leafy greens Antioxidant-rich produce: berries, citrus, tomatoes, peppers
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Cruciferous vegetables 4–5×/week: broccoli, cabbage, cauliflower, Brussels sprouts
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Healthy fats for hormone production: olive oil, nuts, seeds, avocado
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Balanced plates: ½ veggies, ¼ protein, ¼ slow carbs
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Magnesium-rich foods: pumpkin seeds, almonds, spinach, black beans
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Iron regularly: poultry, fortified legumes, fish, leafy greens
* Vegan & Vegetarian options available
* Sample Menus available upon request
Prenatal, Postpartum & Infant Nutrition
Goals - support healthy pregnancy, balanced intake, steady energy, recovery, hydration, gentle digestion, nutrient density, safe textures, with a focus on:
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Protein at every meal: eggs, fish, poultry, beans, tofu
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Omega-3s 2x/week: salmon, sardines, trout, chia
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Complex whole grains: quinoa, oats, farro, potatoes, brown rice
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Fiber rich: oats, berries, chia, cooked greens
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Iron paired with Vitamin C: leafy greens, poultry, legumes, grains & citrus, berries, tomatoes.
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Iodine & Choline: eggs, dairy, fish (low mercury)
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Calcium daily: dairy, plant milks, leafy greens, tofu
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Healthy fats for hormone recovery: olive oil, coconut oil, nuts, seeds, avocado
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Hydrating foods: cucumber, soups, citrus, broths, fruit
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Warming meals: soups, stews, cooked grains, roasted vegetables,
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Iron regularly: poultry, fortified legumes, fish, leafy greens Easy to digest & 1-handed meals: cooked carrots, squash, spinach, muffins, wraps, soups, bowls, smoothies
*Baby specific foods dependent on age
Perimenopause & Menopause
Goals - hormone stabilization, support estrogen metabolism, reduce blood sugar swings, support weight changes, energy, maintain bone density & muscle mass as estrogen declines, with a focus on:
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Phytoestrogen-foods: fermented soy (tempeh, miso, tofu), flaxseed, sesame.
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Cruciferous vegetables 4–5×/week for estrogen metabolism: broccoli, cabbage, Brussels sprouts, cauliflower, bok choy.
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Healthy fats for hormone production + satiety: olive oil, nuts, seeds, avocado.
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Balanced meals: protein + fiber + healthy fat to steady hormones.
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Magnesium+ potassium-rich foods: pumpkin seeds, spinach, almonds, beans, greens, avocados, bananas, nuts/seeds..
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Vitamin B foods: eggs, whole grains, leafy greens, legumes.
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Protein (20-30g) Lean & Quality/meal: fish, chicken, tofu, beans, eggs, to support muscle
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Slow-digesting carbs: quinoa, steel-cut oats, sweet potato, lentils, barley.
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High-fiber vegetables every meal to improve fullness and digestion.
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Nuts and seeds as snacks for steady energy.
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Low-glycemic fruits: berries, apples, pears, citrus.
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Calcium-rich foods daily: dairy, fortified plant milks, leafy greens, sesame seeds, tofu.
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Vitamin D–rich foods: salmon, eggs, fortified foods.
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Collagen-supporting foods: bone broth, citrus, berries, protein-rich meals.
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Sleep-supportive foods: kiwi, tart cherry, almonds, warm herbal teas.
Packages & Pricing:
Single Portions - Serving 1 adult
Base $250/week:
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5 meals, 10 servings (lunches or dinners) $25/meal
Base+ $300/week:
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5 meals, 10 servings (lunch & dinner) $25/meal
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2 snacks, 10 servings snacks $5/portion
Daily $420/week:
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7 meals, 21 servings (breakfast, lunch & dinner) $10-25/meal
Daily+ $470/week:
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7 meals, 21 servings (breakfast, lunch & dinner) $10-25/meal
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2 snacks, 10 servings snacks $5/portion
Full Program $530/week:
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7 meals, 21 servings (breakfast, lunch & dinner) $10-25/meals
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3 snacks, 15 servings $5/snack
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2 desserts, 10 servings $6/portion
Mama & Baby $670/week:
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7 meals, 21 servings (breakfast, lunch & dinner) $10-25/meals
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7 infant/kids meals, 14 servings (lunch & dinner) $10/meal
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3 snacks, 15 servings $5/snack
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2 desserts, 10 servings $6/portion
Add Ons & Customization
Sweets & Treats Add on (+$60-90/week):
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2 desserts, 10 servings $6/portion
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3 desserts, 15 servings $6/portion
Baby Add on (+$70)
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7 infant/kids meals, 14 servings (lunch & dinner) $10/meal
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2 snacks, 10 servings desserts & snacks $5/portion
Freezer Stock starting at $375:
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7 meals, 21 servings (breakfast, lunch & dinner) $10-25/meal
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3 snacks, 15 servings $5/snack
Customizations:
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Vegan
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Vegetarian
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Pescatarian
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Dietary Notes & Preferences
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Incorporating personal nutritionist protocol/customized needs
Delivery:
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Location Dependent
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Free if within 10miles of City of Hood River
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Deliveries occur Sunday Evenings
* Travel delivery fee $50/hour
