With Lauren Naomi
With Gelong Thubten
Welcome to the Feel Better Plan
Seven days of delicious recipes, movement classes, mindfulness practices and sleep tools. We’ve created this plan in collaboration with a range of wellness experts from nutritionists to personal trainers to help you improve your mental and physical wellbeing, and inspire you to make simple, everyday changes in the long-term.
What does the week look like?
A daily, nutritious, plant-based meal plan
10 minutes of mindfulness each day
Daily movement classes - yoga, Pilates and barre
Daily sleep support
How to Progress Through the Plan
We highly recommend doing the classes and recipes on the days suggested, to get the most out of the plan, as the classes build upon each other and some of the recipes are used as leftovers across the week.
You can control when to progress through the plan though. For the wellness classes, simply complete the class / practice for that day to mark it as complete and for recipes, mark each recipe as complete as you go. Alternatively, you can simply mark the day as complete when you’ve finished all the recipes or classes you’re planning to do that day (or if you need to skip a day for whatever reason).
If you can’t do all the classes or recipes in one day, it doesn’t matter - just do your best and what feels right for you and your body - the plan is intended to enhance your life, not create more stress.
Restarting or Ending the Plan
If you need to restart or end the plan, simply head to the bottom of your active plan’s screen.
Where Can I Find my Plan
All plans are now found in the plans hub on the bottom nav not the homescreen. This includes your ‘active plans’ that you’re currently in. To access, simply tap on the thumbnail of the plan in your ‘active plans’ section.
The Recipes
Our nutritionist-approved, plant-based meal plans are designed to make healthy living as easy and delicious as possible. We totally appreciate the challenge of fitting this into your week, so have designed the plan to be quick and easy with all the recipes taking less than 30 minutes to make. It’s also waste-free and includes a fair amount of batch cooking and revamping leftovers, so you’re not cooking from scratch 12 times across the week (while we love cooking, we know this is just not realistic for most people’s lives).
Each day has three balanced meals and a snack, which collectively meet your nutritional requirements and total 1800-2000 calories each day. There are +50grams of protein, +30grams of fibre, great sources of healthy fats, and the RDA of calcium, magnesium, iron etc. are all met.
Whilst the plan is nutritionally balanced as it stands, we also really want to make this work for you, so if there are some ingredients you don't like, feel free to swap. Likewise, this is about a long-term healthy lifestyle, not a quick fix so please don’t worry if you go out for the odd dinner or see friends and eat something not in the plan.
Shopping List
In this 7-day plan we have separated out the ingredients you need for the snack recipes, so if you just fancy doing the 3 meals per day, but not the snacks, you can negate those ingredients in your shopping.
Meal Prep
To make the week even easier we recommend you take an hour the day before you start to meal prep. It’s not mandatory by any means, but we find it helps us to make most of the plan, and keep the week running smoothly, especially when life suddenly gets busier than expected.
Equipment
In terms of equipment, you’ll need a blender (we use a nutribullet), a chopping board, a sharp knife, pots, pans, a freezer, and an oven.
The Wellness Classes
All the movement, mindfulness and sleep classes in the plan have been created for all abilities and to be as easy as possible to fit into busy schedules. They all build on on another so must be completed in the order presented, however, you can skip a day, or do a few on a particular day if needed.
The movement classes cover a range of classes across barre, Pilates and yoga. All you need is a mat, between 10-25 minutes (though we have a beautifully restorative 40-minute yoga flow on Day 7 for you), and space to move your body. The mindfulness classes are all 10 minutes long and require no equipment except a quiet, comfortable space and an open mind. And finally the sleep classes are completely passive, so you just need to switch them on when you’re in bed and relax.
