We offer three online meal plans to help optimize your health and athletic performance.
It’s frustrating isn’t it? You put in the work everyday, you train your heart out, you show up. However, progress is zero to minimal. The problem may not be the gym but the kitchen. Athletes need nutrition as serious as their training.
Imagine a diet that optimizes your performance. You feel better, faster, and stronger. The workouts are enjoyable and you see progress again. That’s the power of nutrition.
The best part? It’s nutrition tailored to your needs and goals.
All three online meal plans are designed to help improve athletic performance by:
• Offering complete macro and micronutrient nourishment
• Improving immunity
• Reducing inflammation
• Boosting energy
• Improving focus
• Helping to manage health conditions
Note: The following plans (Keto, Metabolic, and Vegan) are part of our ONLINE MEAL PLAN system only. These plans ARE NOT part of our Delivery Meal Plan system.
The Keto plan leads your body into a state of ketosis. It primes it to burn fat for fuel instead of carbohydrates. The plan accomplishes this by offering a low-carb, moderate protein, and high fat dietary breakdown.
Whether you’re looking to shred fat, maintain your current body composition, or put on lean mass – the Keto diet can work for you.
It offers the macronutrient and micronutrient content that helps your body operate at its highest level. You’ll be able to stay in a deficit for burning fat longer without the side-effects of malnutrition, you’ll feel better at your maintenance level. It will also provide your body with the nutrition it needs for recovery in building lean body mass.
Keto has shown to have several health benefits including potential roles in helping cancer treatments, autism, dementia, Parkinson’s, mood disorders, type 2 diabetes, and auto-immune disease.
THE METABOLIC PLAN
This diet allows for more carbohydrates than the Keto plan, but still at low levels. It focuses on high quality protein and healthy fats. The Metabolic plan optimizes the metabolization of both carbs and fat, giving you the benefits of both fuel types. Your meals will be full of fruits, veggies, healthy fats, and protein. The goal is to deliver nutrition to boost energy, reduce inflammation, and progress towards improved performance.
THE VEGAN PLAN
This is a great choice for those looking to follow a vegan lifestyle and keep up performance level. It follows a standard vegan diet of no animal products or animal based products. Our meal plans make sure you consume all the macro and micronutrients necessary to keep your body healthy and primed for optimal performance.
Each online meal plan delivers results through three phases:
Phase 1: The Detox
In the first month of an online meal plan you’ll go through a process of gut restoration. These meals are designed to help flush out toxins and other things that stop optimal body performance.
Phase 2: The Deep Dive
In the next phase you’ll start getting deeper into your diet to replenish and restore the minerals and vitamins to help your body heal. You’ll start experiencing the benefits of the Phase 1 Detox: less groggy, more energetic, and improved immunity. This can help make trainings more enjoyable and efficient. Proper nutrition also helps optimize the recovery process.
Phase 3: Double Check
Once you’re settled into your new diet, we’ll touch base again and do some adjustments. Here, macros and calories will be fine-tuned to better accommodate your current health levels. Since your chosen meal plan is customized to your specific transformation goals, this process will highlight what needs to be done in order to keep progressing.
Note: Only ONLINE MEAL PLANS are customized. Delivery Meal Plans work on a different system.
You’ve probably done your fair share of research and wonder what makes us so special?
Our plans are designed with science-backed nutrition to deliver great meals and results.
Our meal plans optimize the way you metabolize energy and eliminate toxins that hinder your body from optimal performance.
The reason for this structure is because 43% of the human body is cells. The rest is bacteria. Therefore, when you are feeding the healthy bacteria in your body, you are promoting overall good health. Our diets focus on resistant starches which feed the good bacteria in your gut and eliminate the toxic oils from your diet. This combination of dietary focus yields the best results in optimizing your health, radically transforming your nutrition. And boosting your performance. Our program is science-based and never sacrifices taste.
After using our personalized meal plans, you’ll feel your health changing. Your body will start functioning the way it should:
• Inflammation will decrease
• Your immune system gets boosted
• Your energy levels increase
• The fog in your mind clears up
Our clients have used our services to transform their health and fuel their performance. Whether you’re looking to cut fat, maintain your weight, or put on lean muscle – FK online meal plans can help get you there. Check out some of the athletes who use FK to fuel their own athletic journeys.
Kelsey Campbell Pro Wrestler
Triathlete and Licensed Nutritionist
These stories highlight what we’re all about – helping you optimize performance. We offer a system that breaks down the process for you, customizes your nutrition, and connects you to a team ready to support you. We’re here to help you reach your highest athletic potential. Here’s how you can join the FK family today.
Step 1: Choose your Plan!
You have the ability to choose from our three customizable online meal plans:
Once you’ve decided on your plan, we start the customization process.
Step 2: Input the Details
The second step of the process is to answer some questions addressing your current health, lifestyle, and goals. We use this information to tailor your plan.
Step 3: Check Your Inbox (for once, you’ll be happy about it)
Once our nutrition team has looked over the data you shared, they will send you a copy of your online meal plan! Please allow 48 hours or 3-4 business days for our team to polish off your transformative plan.
What can you expect from our online meal plans?
Your customized plan includes:
And, of course, we’ll always be available to help you with any comments, questions, or concerns you may have. Feel free to reach us at email@example.com.
Our online meal plans are an investment in your health and performance goals. They are designed to fuel your body with science-based nutrition, transform your health to optimize performance and help maximize recovery with whole foods. You’re putting in the work at the gym. A little work in the kitchen might just be the thing that takes you from great to elite.
The pricing for our plans breaks down as follows:
Your nutrition should work as hard as you. With our plans, you can start your journey towards the best performance you’re capable of. It’s time to build the best athlete you can be.
Note: These prices are for our ONLINE MEAL PLANS only. These prices do not reflect cost of our Delivery Meal Plans.
We guarantee that these meal plans will give you the customized health journey you’ve been looking for. You’ll enjoy a variety of delicious meals tailored to your diet and performance goals. You’ll have a support team ready to help you through every step of this transformation.
Disclaimer: Fran’s Kitchen does not guarantee any results upon subscription. The way the meal plans are followed, as well as other outside lifestyle choices, play a role in overall results. For this reason, we cannot guarantee any results while following our meal plans.
Franchesca Lynch is our founder and the driving force behind the team.
In 2012, Fran’s health took a turn for the worst. Doctor’s diagnosed her with stage four thyroid cancer while she was pregnant with her daughter. The doctor’s note: “Sorry, there’s nothing we can do.”
Well that wasn’t good enough. Fran decided to aid her treatment by drastically transforming her nutrition. Eight years later: she’s healthy, fit, and eager to help you optimize your own health!
Our meal plans are carefully designed to optimize your health with science-backed recipes. Here’s the mastermind behind the science: our Chief Nutritionist, Ashley Grimmel.
Ashley has worked in the medical and nutrition fields for the past 11 years, and much like Fran – she’s a fighter. Ashley’s heart for nutrition comes from watching her own family struggle with cancer and other health issues. She became determined in learning how to help others fight the illness through the power of nutrition.
Ashley turned to science, obtaining a Master’s degree in Nutrition and implementing that knowledge in her own life. Now she is not only incredibly prepared in the field, but also a testimony to the impact nutrition has on health. Ashley is an elite athlete, competing in marathons and triathlons around the country. The same science she uses to fuel her optimal performance is applied in our meal plans. She leads the creation of meal plans that prevent illness, improves outcomes of difficult medical situations, and guide you to an optimal health and performance.
All in all – you’re in good hands.
Don’t let another year of performance plateaus, brutal workouts, and poor recovery go by. Don’t wait another year to become the athlete you know you can be. If you have the drive to see this transformation, the discipline to work through the plan, and the courage to find out what you’re capable of – join our FK family.
Make the choice today.
Say it out loud.
The Ketogenic Diet or “keto diet” is focused on eating more fat, moderate protein and significantly less carbohydrates. This style of eating leads to a state of nutritional ketosis where our bodies burn ketones derived from fat rather than carbohydrate for its primary fuel source. The ketogenic diet has been used as a therapeutic diet for decades to help manage seizure disorders. More recently it has gained attention for its ability to help with weight loss while curbing appetite and boosting energy levels. In the medical literature the nutritional ketosis is gaining scientific backing for a potential role in cancer treatment, autism, dementia, Parkinson’s, mood disorders, type II diabetes, and auto-immune disease.
The ketogenic diet can take some getting used to. In the first few days you may experience some headaches, increased fatigue, dry mouth, irritability and change in bowel patterns. This is normal! It’s nearly always the result of your body still shifting gears into “fat burning” mode. It can also happen as your body begins to mobilize fat stores and release the toxins stashed inside. During this time we strongly recommend drinking plenty of water. Increase mineral intake via pink Himalayan salt or a quality mineral electrolyte supplement. We also encourage you to ensure you are incorporating movement, sweating, and having regular bowel movements to allow for the newly freed toxins to make their way out of your body.
If the symptoms do not resolve within a few days or become too uncomfortable, try adding in slightly more carbohydrates in the form of fruit. Consider having 2 cups of watermelon, half an apple or a handful of grapes. If the symptoms improve continue back to the indicated plan and repeat as needed adding slightly less fruit each occurrence until your body becomes accustomed to your new fuel source. These symptoms can happen during or directly after working out. To help prevent this try eating your snack directly before the session and drink water spiked with a squeeze of lemon and pink Himalayan salt throughout.
This Paleo style of eating focuses on an abundance of nutrient-dense fruits and veggies, healthy fats, and protein. This diet remains low in carbohydrates with an emphasis on high quality protein and healthy fats while avoiding grains, legumes, and dairy. This diet also focuses on supporting the body’s metabolic diversity by encouraging the effective use of healthy fats as well as carbohydrates for fuel. Carbohydrates are provided by whole, high-fiber, plant-based foods to keep blood sugar balanced, boost energy production, and reduce inflammation.
If you are just transitioning away from a diet rich in processed foods and added sugars there is a possibility that you may experience some slight withdrawal symptoms during this week. Common symptoms include a headache, irritability, fatigue, and change in bowel patterns. Many of these symptoms will be eased by drinking plenty of water and moderate exercise. Of course, please consult your doctor if you have any concerning symptoms or the symptoms do not subside by the end of the week.
This plan is a whole food, plant-based approach to healthy eating. It provides protein from a variety of plant-based sources including veggies, legumes, nuts and seeds. Fats are provided by whole food sources like avocados, nuts/seeds, and high-quality oils. This plan will provide essential fuel for a high-energy, vibrant lifestyle.
It all starts in your gut. If your gut is unhealthy, every aspect of overall health can become compromised. Your gut is responsible for your immunity, energy, skin quality and even mental health. This program gives your gut and your entire body a break from common irritants like additives, grains and legumes. We’ve also added fermented foods to help replenish the gut with good bacteria. It also incorporates gut-loving nutrients like collagen and glutamine.
This meal plan includes plenty of easily digestible meals focusing on phytonutrient rich plants. Anti-inflammatory omega-3 fats and turmeric help reduce inflammation. One of the core components of this plan is bone broth. Healing bone broth provides gelatin, collagen, and glutamine to sooth and support damaged gut lining. For this reason, it is essential that high quality bone broth is sourced. Many stores sell frozen bone broth if you are unable to make the bone broth on your own. We also suggest enjoying bone broth on an empty stomach for optimal results.We strongly suggest aiming to use as much organic produce and high-quality meat during this week if possible.
Please Note: For the online meal plans, we do not offer the Detox protocol per se, but the Keto, Metabolic, and Vegan plans include a detoxifying phase.
If you are just transitioning away from a diet rich in processed foods and added sugars there is a strong likelihood that you may experience some slight withdrawal symptoms during this week. Common symptoms include a headache, irritability, fatigue, and change in bowel patterns. Many of these symptoms will be eased by drinking plenty of water and moderate exercise. Of course, please consult your doctor if you have any concerning symptoms or the symptoms do not subside by the end of the week.
You can choose one of the meals that we offer (Keto, Metabolic, and Vegan). Should you desire to take a different route, shoot us an email at firstname.lastname@example.org.
4-week meal plans = $149.99/month
8-week meal plans = $129.99/month
12-week meal plans = $109.99/month
Custom diet plans for those with food allergies = $249.99/month
For our meal plan services, the meals themselves are not delivered. Our team of talented nutritionists and chefs design your meal plan, provide a list of the ingredients you’ll need to purchase, and the preparation instructions for the meals. You can then prepare the meals at your convenience in the comfort of your own home!
We offer protein modifications as well as the custom diet plans mentioned above ($250.00/month).
We don’t recommend changing ingredients, as the meal plans are carefully designed to provide optimal nutrition as well as flavor. However, if there are any preference or allergy issues, we do offer custom diet plans. You can always ask a question at our customer service email email@example.com
All of our meals are designed to a person’s specific height and weight. You can definitely share your food, but macros change from person to person. Take a look at our Free Fran’s Kitchen Nutrition Recipe eBook for recipes to use for the whole family!
Feel free to email customer service for help! firstname.lastname@example.org