.png)
This isn't just a cookbook...
It’s a clear, supportive path to eat better, mindfully and consistently, using structure, not restriction. So food isn’t so noisy. Cravings aren’t as frequent. And consistently eating healthier finally feels possible.
It’s practical nutrition education & application + mindset tools to avoid "falling off the rails" again.
A flexible meal framework for fat-loss or maintaining weight without cravings or food noise, so you can feel & function your best!
Complete balanced meal recipes (plus other meal ideas) to keep you full, energized, and consistent without restriction or obsession.
This Guide isn't a "Diet." It's a way of eating that helps you to:
✨ Be mindful about food without obsession ✨ Fuel your body for satisfaction ✨ Focus on nutrition by addition, not restriction ✨ Use structure as support, not something rigid ✨ Stay consistent without burnout ✨ Reduce sweet cravings by nourishing properly ✨ Quiet food noise, as you stay full & nourished between meals
The goal is to stop fearing food & start fueling with it
So food supports your life rather than controlling it.
Why this approach works
I’m a registered dietitian, former dieter, & single mom, and over the years I’ve noticed something important: Rigid plans fall apart when life gets busy. Flexible structure is what holds everything together. As a single mom, stress is part of daily life, and one of the reasons I handle it well is because my nutrition and movement don’t drain me, they support me. That’s the foundation this guide is built on.
This guide was created to give you clarity and structure, without turning food into something you have to micromanage.
Learn how to balance your meals
With a simple strategy, visuals, & the right kind of recipes.
Discover the mindful mindset
Using mindset tools to stay consistent regardless of whether you can follow the meal plan or not.
Build a list of go-to recipes
Using reference lists of foods and complete meal recipes that you can rely on regardless of your goals.
What's Inside?
🥗 49 complete, satisfying meal recipes/ideas designed to keep you full and energized 📘 Education on how to build balanced meals using a visual and - if desired - macro, fiber & vegetable balance 🧠 Mindful eating tips to support a consistent approach to health 🍽️ How to mix & match foods for balanced, flexible, delicious meals 🔥 Marinades & Instructions on grilling to help you finally make chicken that tastes good even leftover 📚 Foundational nutrition education & tips to help you understand why this approach works 📘 Lists of high-protein & high-fiber foods to make the method easier to follow Every recipe is a complete meal, not just a main dish, so you’re not left wondering what else to add to your plate.
What's not inside?
🚫 Appetizer-only recipes 🚫 Stand-alone main dishes without supportive sides 🚫 “Healthy dessert” recipes 🚫 Vegan recipes
This guide moves away from asking, “How can I restrict foods?”and instead asks, “How can I add foods?"
This guide is for you if you want ✔️ Structure without rigidity ✔️ Mindfulness without obsession ✔️ Nourishment without restriction ✔️ Progress without burnout Using this cookbook is the stepping stone to becoming the person who: 💛 Eats balanced meals with confidence 💛 Fuels herself well throughout the day 💛 Uses structure as a tool, not a rulebook 💛 Prioritizes consistency over perfection And that shift — from rigid to supported — is what makes habits easier to maintain.
👉 Download the Cookbook/Guide Instantly!
And start building meals that support your life without controlling it. XO, Rachel 💛
About Rachel
Registered dietitian nutritionist, former dieter, and mama. After years of cravings, restriction, and all-or-nothing thinking, she learned how to fuel with food instead of fearing it by building balanced, satisfying meals & snacks. That approach changed her relationship with food, supported sustainable weight loss after pregnancy, and is the foundation that she now teaches to her clients (and you through this guide) to build confidence, energy, and consistency without traditional "dieting."
Frequently Asked Questions
Will this help me lose weight? Most women do lose fat using these recipes & this approach. The meal plan calories land around 1450-1550/day. If you are 5'0-5'3, your calorie needs could be a little lower, but you can easily decrease portion sizes.
Do I need to track macros or calories? You do not need to track your food to use this guide. However, I do teach you how to calculate your energy and macro needs if you're interested.
How many recipes are included? There are 49 balanced full-meal recipes, how to build balanced meal pages with plenty of food options listed - including convenient foods - so you can build meals without recipes. Plus there is a 2-week meal plan to show you how this looks in real life.
Are the recipes family-friendly? Yes. These are meals I eat as a busy mom and feed to my son. Kids need frequent exposures to new foods to break out of picky eating habits, so I see it as an opportunity to share new foods with your child. You may need to modify certain recipes for your child.
Is this good for postpartum moms? Absolutely! You'll just want to have at least 1-2 snacks a day (ideas included) to boost calories. In fact, my clients with the fastest results are breastfeeding mamas!
Do I need a lot of time to cook? No but this also isn’t a “never cook again” solution. The meal plan does utilize a "cook once, eat twice" pattern, so leftovers will be involved. BUT, that means less cooking and dishes to clean overall!
Can I substitute ingredients? Sure! I do give substitute ideas occasionally. The framework is what matters most, not rigid ingredients.
Is this dairy-free or gluten-free? Most recipes are gluten-free or easily modified to be gluten-free by using a gluten-free tortilla or crackers. It is not dairy-free, but some dairy-free recipes are included.
What format is this guide in? This is a digital download (PDF).You can use it on your phone, tablet, or computer and jump straight to recipes from the table of contents.
What People Are Saying
See the impact of Rachel's nutrition coaching & philosophy in the lives of a handful of her clients. (Cookbook is too new for reviews yet, but please share!)
Rachel is an amazing dietician! She is positive, knowledgeable and down to earth! I worked with Rachel for 4 months and I learned so much about food and myself. My relationship with food has never been better. As someone who has struggled with weight issues since I was a young teen, working with Rachel was the best thing I did for myself this year. I learned how to balance my meals in a healthy and realistic way. Learning about the science of food and our bodies completely changed my relationship with food. I lost 30 pounds and already feel so much better. I have a bit more to go for my personal journey but for the first time, I don’t feel like I’m “dieting”. Because of Rachel, I have a newfound mindset about myself. You will not regret working with her!
Busy mom & full-time teacher down 30+ pounds
I worked with Rachel for four months and she was nothing short of amazing!! As someone with PCOS, she really helped me understand how my body works, how to balance my hormones, and how to lower sugar cravings. With Rachel, I never felt like I was restricting myself- but learned how to create meals that helped me feel full all while losing weight! The skills I learned taught me how to balance my meals, understand how the different macros serve me, and how to best fuel my body. I would highly recommend anyone meeting with her. It is not just a four month weight loss journey, but an investment for life!
School therapist & future mama down 7+ pounds
I started meeting with Rachel a few months ago after stumbling across a glowing review of her work. As a post menopausal woman, I have run the gamut when it comes to meeting with nutrition coaches who are simply out to increase your protein and drop your weight as quickly as possible. After realizing the folks I’d worked with before weren’t taking my individual health risks and needs into consideration, I reached out to Rachel and made an appt. Rachel is clearly an expert in the world of nutrition and mindset around food and health. She looks at the big picture and approaches each session with curiosity and gives me realistic and honest feedback. The education she offers in session and the handouts and links she has put together are fantastic. I wish everyone had access to a resource like Rachel.
Therapist living her best life ditching diet culture
Working with Rachel over the last 4 months has been the most enlightening and enjoyable experience! I lost the weight I was trying to lose (20lbs!) and during that time I have enjoyed food more than I ever remember consistently enjoying food before! That seems kinda funny when you're focusing on losing weight, but it was so true for me! I feel better, I have more energy, I sleep better, and I made it through some crazy times that in the past would have brought a halt to my efforts. I am a different person than I was before working with her. My mindset about food, how I see myself, and how I show up for myself have all shifted. Rachel's approach is comprehensive and empowering! Her coaching was personalized and tailored to fit my needs and gave me the help and support I needed. She has such a wealth of knowledge to carry you through all the hurdles you might come across on a journey toward better health. And she is kind, positive, and professional. I would absolutely recommend working with her to help you become a healthier version of you! She's so good at what she does!
Photographer & mama down 20+ pounds
Rachel is awesome!! I was lost on how I could lose weight and keep it off. I had counted calories in the past, but obviously found that not to be sustainable. I really wanted to make a life change and be healthier. Rachel is a great teacher and coach. I was able to lose 30lbs with her help. More importantly, she taught me skills and strategies to help with meal prep and balancing macros. It was crazy to me how I could lose weight and be satisfied after eating meals. I have been able to make changes to my eating habits that are sustainable. I recommend her highly to anyone also wanting to make this life change.
Doctor, full-time dad, down 30+ pounds
Rachel is amazing to work with. She provides so much safe space to share your feelings around food. Growing up, I had a lot of feelings and trauma around food. And she really helps me shift my mindset from all or nothing to achievable! She provides great guidance, support and love for anyone that wants to attain their goals! I am thankful to have found Rachel and her approach to balancing macros and mindset shifting! She’s the best!
Full-time mama & pre-school teacher learning to enjoy new foods
Working with Rachel Raymond has been such a gift. She brings warmth, compassion, and deep expertise to every session, creating a space where clients feel truly seen and supported. Rachel has a way of simplifying nutrition without losing the heart of it—helping clients rebuild trust with food in a sustainable and empowering way. I can’t recommend her enough for anyone seeking thoughtful, individualized nutritional care!
Busy mama & full-time employee adjusting to maintenance weight!
Rachel is the best. She is so easy to work with and talk to. I have found that it is easy to open up to her about any and all struggles, goals, and challenges that I face. She focuses not only on what goes into the body, but also what you are putting in your mind. Mindset is so important and she has taught me so much about that. I have also loved being able to come to her when I have felt defeated and for her to tell me that all is well, we will move on and try again! She is not judgmental, she is knowledgeable, supportive, and just wants to help each person to reach their goals and to feel good! I am so glad that I get to know and work with Rachel!
Young mama down 20+ pounds
I really enjoyed working with Rachel because of how supportive and knowledgeable she is. I learned so much about macros and different ways to eat healthier. During my time seeing Rachel I lost 17 pounds and started feeling more energy in my day to day life. It feels so good to be more like myself again and I’m so grateful for all Rachel was able to teach me along the way!
20's something, working 2 jobs, down 17+ pounds
Rachel is the best. She’s so knowledgeable, kind, helpful, thoughtful, tactful in the way that she approaches her sessions. She has totally changed the way I think about food. I’ve learnt a lot from her about how to balance my plate and learnt a ton about macros. Not only am I losing weight, but I feel healthier, make better decisions and know that these tools that Rachel is arming me with will benefit me not just now but across my life. Hopefully the habits I’m learning now will be passed organically to my children. Rachel is a positive force - so many tips and tricks to teach you! Don’t hesitate to work with her. Trust me you’re doing yourself a massive favor.
Busy mama & full-time employee
I started working with Rachel after having a baby and breastfeeding. I struggled losing any of my pregnancy weight on my own, was constantly hungry, tired, and binging food. Once I started meeting with Rachel, I lost the baby weight, had more energy, and wasn’t constantly worrying about food. Rachel taught me how to create healthy lifelong habits that I can continue to use in any phase of life. I gained so much confidence in myself and in my food choices. She is so easy to talk with, is always so prepared, and professional! This was one of the best things I’ve ever done for myself!
Busy mama of twins focused on feeling her best!
I’ve had the best experience with Rachel! I’ve learned so much, have been more motivated to eat healthy, and am seeing a difference in a short time. She makes it fun rather than feeling like a dreaded chore and has introduced me to healthy, delicious food choices.
Post-partum mama & full-time employee focused on trying new foods
Rachel is exceptional! She really listens to you to understand your unique needs and challenges. She provided support and resources to help me navigate a very tumultuous menopause journey. I could not have done it without her. I am so thankful for her knowledge, kindness, and encouragement.
PhD girlie focused feeling her best through menopause
Working with Rachel has truly been a life-changing experience. From the very beginning, she was kind, attentive, and fully invested in helping me reach my goals. She took the time to listen to my concerns, understand my lifestyle, and tailor her advice in a way that felt realistic and achievable. Thanks to Rachel, I’ve learned so much about clean eating, balanced meals, and making mindful food choices. Her guidance has helped me feel better in my body, and I now have the tools and knowledge to maintain a healthy lifestyle long-term. After working with her, I feel more energized and confident.
Pharmacist & Amazing aunt focused on fat-loss & feeling her best
Take the First Step Towards a Healthier You
Download your copy now and start your journey towards balanced nutrition & more mindful eating.
$24.99