Digital downloads
Printable guides and plans, delivered instantly. Everything is designed to be used on a phone in a grocery aisle or printed and stuck on a fridge — whichever you'll actually do.
Checkout happens on Etsy, at my shop Wellness By Wellnitz. Same me, same brand — just where the files live.
Both four-week plans together, with all grocery lists. Two full months of meals for less than buying them separately.
4 weeksFour weeks of protein-forward whole food meals with a complete grocery list for every week. Built around real portions, not sample-size servings.
4 weeksA month of lower-carb whole food meals that don't rely on specialty ingredients or a second trip to a different store.
4 weeksFour weeks built on the way of eating with the deepest research behind it, adapted for a normal grocery budget.
4 weeksA full month of whole food keto meals and grocery lists, without the part where you eat the same thing eleven times.
30 daysNutrient-focused whole food eating for the months before trying, with the specific things worth prioritizing and why.
The full ten-week progression — core rebuilding first, then four weeks of strength. The complete path in one download.
Start hereRebuilding core strength properly after birth, with diastasis recti in mind. Starts where you actually are, not where a magazine says you should be.
4 weeks · Next stepThe follow-up to Core Rebuild. Four weeks of at-home full-body strength using equipment you already have, in sessions that fit a real day.
Weeks 1–4Forty-two freezer-friendly recipes to make ahead, plus a plan for the first four weeks — when cooking is not happening and shouldn't have to.
Weeks 5–8A 28-day fresh-cooking plan for when you're back on your feet but nowhere near back to normal. Short cook times, one pan where possible.
Two hundred snacks made from actual food, homemade and store-bought, sorted so you can find something instead of standing in the pantry.
Printable & fillableA checklist covering everything you'd reasonably buy, organized by store section so you stop backtracking across the store.
Undated monthly planning pages that assume some weeks fall apart, because they will. Start any month, print as many as you need.
CompactA smaller planner for meals, appointments, and the mental load — on paper, where it stops rattling around in your head.
Not sure where to start
There's a free snack guide on the free resources page. It'll tell you fast whether the way I organize things works for how your brain works — and if it does, the full plans are waiting here.