Dr. Kerri Fullerton ND

Intuitive Eating. Health At Every Size (HAES) Doctor

Intuitive Eating Meal Plan

Meal Planning Is Supposed To EASE Stress, Not Create It

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Intuitive eating meal plan

Intuitive doesn't mean impulsive

An intuitive eating meal plan can help you stay diet-free.

A common misconception about intuitive eating is that it's a totally-spontaneous-follow-your-every-impulse kind of eating style.

That couldn't be further from the truth.

When people are new to intuitive eating, they may find themselves:

Suddenly ravenous and unsure what to eat

Worried that meal planning is dieting in disguise

Thinking they should only being eating 'junk'

Unsure how to incorporate nutrition 

Terrified that they'll fail (again)

Chaotic eating isn't any more sustainable than a restrictive eating pattern.

Intuitive eating is meant to build trust. Simply ditching the food rules doesn't do that.

When I started my IE journey, I found myself making food choices that didn't feel good.

I had no idea how to hear subtle hunger and fullness and my eating pattern was really chaotic. Very normal after decades of dieting.

I needed some structure, but meal planning felt very diety.

Intuitive Eating Coach

If you are...

Still learning your unique hunger and fullness cues

Overwhelmed by the daily food decisions

Struggling with accepting your body as it is but know dieting isn't the answer

Exhausted trying to feed yourself and your family

Finding it hard to incorporate gentle nutrition (it can feel diety too)

Then Mindful Meal Planning™ is for You.

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What is Mindful Meal Planning™?

A process to create an intuitive eating meal plan that is anti-diet and HAES™ aligned.

It is how structure and the intuitive eating framework merge so you can meal plan in a sensible, satisfying and sustainable way.

Structure with enough flexibility to withstand the turbulence of life.

Sensible: Built For Real Life

How many times did I decide to tackle a new diet that was completely outside of my wheelhouse? The foods were different, difficult to find, not to mention expensive AF.

Every meal and snack was a new recipe, so it took a ton of time (something I didn’t have).

There was nothing sensible about it. It didn't consider my finances, cooking abilities, the likes and dislikes of myself and my family, or the time constraints of said plan.  

MMP considers all of it. Your time, your abilities, your finances and your preferences.  

Satisfying: That Hits the Spot

How many times have you looked at a meal plan and thought, “Barf! I really don’t want to eat that”?

Or maybe you’ve never actually even asked yourself if you enjoy what you’re eating. 

Satisfaction is the hub of an intuitive eating meal plan.

If you hate kale and quinoa like me, then you’ll not likely follow it for very long.  

Sustainable: It Works On The Hard Days

Healthy eating isn't just about food. It's about having a peaceful relationship with food, and it includes all foods. All the ones you want to include.

It's achieved over time in a flexible way and withstands life's ups and downs.  

Health-promoting behaviours, like improved nutrition, only improve health outcomes if you can do it long-term.

Consistency beats intensity. Small steps in the right direction will do more for your health than any cleanse or BootCamp or diet ever could.

MMP is a process that can help you make those small steps.

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Included in the program

This course has five short-ish videos to walk you through the Mindful Meal Planning™ process. Each video has an associated worksheet.

1. Master Food List

This is the backbone of your MMP process. A living document that you'll rely on.

2: Supportive Structure

Use the S.T.O.P. process to create a supportive structure that will flex with your everchanging schedule, life and dietary needs.

3. Power of Pleasure

Meal plans can end up so pragmatic that they ignore the power of pleasure. Avoid the f*ck it mentality by centring satisfaction.

4: F.A.S.T. Food

We call this the nutrition 911 plan - have your SOS answered before you even need to send it.

5. Plan Your Plate

Pulling it all together into a repeatable process. Rinse and repeat.

Plus These Bonuses!

Therapeutic Nutrition

How to incorporate specific nutritional advice 

If you’ve been diagnosed with a medical condition, you may feel the pressure to alter your diet in a specific way. Doing that without ending up ‘dieting in disguise’ can be tricky.  

In this bonus video, I’ll show you how to use my MMP process to make therapeutic nutritional choices without restriction. 

Patients who have found this particularly useful include those: 

  • Recently diagnosed with Celiac, Diabetes, PCOS, Fatty Liver or Insulin Resistance
  • Who’ve decided to move toward a plant-based diet due to environmental concerns 
  • With food sensitivities or food allergies

Food Guilt

Did you know that about 45% of people feel guilty about eating food that they enjoy? 

Paying attention to what you eat can sometimes wake up the Food Police gremlins. You know those voices that securitize every morsel of food that you consider?

That internal judge and jury can interfere with this process so I’ve included a video on how to escape Diet Culture Jail.  

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Intuitive Eating Coach

Hi, I'm Dr. Kerri!

Cookies for dinner didn't feel good.

When I started my intuitive eating journey, I was a very chaotic eater. In fact, I’m still likely to forget to eat, especially when life is chaotic or when I’m really focused on something.  

And then I’m left in a very vulnerable position. 

I remember once early on in my journey being so hungry when I got home at the end of the day I decided it was totally okay to have cookies for dinner - no food rules, right?

To be clear, that wasn't a morally bad decision. It's just that my body needed more nourishment than just a lot of cookies. And instead of building trust with myself and food, it reinforced that I couldn't be trusted with cookies.

A really hungry body makes very different choices than a comfortably hungry body. But sometimes, my life is too noisy to hear those subtle hunger cues.

I needed some structure.

The struggle was that meal planning has always been a dieting tool. It was how I got “back on track” or started eating more healthfully. But that was all code for restriction – either the removal of an entire food group or just portions. So, after a few days, or maybe it would last a few weeks, my rebellious side would come out, and I would end up eating all of the things.  

So, I had to find a way to merge some structure into my new intuitive eating framework without ending up dieting in disguise. 

And that’s what Mindful Meal Planning™ is all about.  

I developed the steps for myself through many years of trial and error. Then I started to teach the process to my patients, and now finally, I’m making it accessible to everyone.  

This process was a game-changer for me. I built it to be life-proof. It's a process I continue to use to this day.

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