Found In Food

Effortlessly healthy eating


Welcome to the 30 Day Menu!

The most important thing I want you to remember is that I am here to support you. If you have any questions or need motivation staying on track please email me at

In case you need a reminder, here’s how the 30 Day Menu works:

At the beginning of each week you will make a large soup and a large salad, packed with fresh veggies. These will serve as the base from which you will prepare the week’s meals, making prep time each day minimal.  First I will give you a list of pantry and fridge basics that you’ll need to have on hand to make all the recipes. That means that at the beginning of each week you will only need to shop for the fresh stuff.


I will give you two breakfast recipes per week. One for Monday through Friday and one for Saturday and Sunday. I will also give you some tips for picking healthy breakfasts when you are dining out.


When deciding how best to tackle weekday lunches I made the assumption that they will need to be easy to prepare and pack and may be eaten at your desk. To accommodate this, lunch will be pretty much the same thing every day and won’t require much thought to pack and take to work. On the other hand if you mostly eat out for lunch then I will give you some tips on ordering plant based lunches.


I will show you how to make 6 effortlessly healthy dinners each week. I assume that you will eat out or order in at least one dinner per week and will give you some tips for finding healthy options when doing so.

Let’s get right to it!

Take a quick browse of the Shopping Lists, Tips for Eating Out and Menus for Weeks 1-4 below.

Start by shopping for the items on the Fridge & Pantry Basics list and the Week 1 Shopping List. And you’re off and running!

Fridge & Pantry Basics

Tips for Eating Out

Week 1

Week 2

Week 3

Week 4