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Transform your Health with Science-based Nutrition.

You’ve thought about it before: stop eating junk food, improve your nutrition, and transform your health. 

However, all the nutrition information out there has you feeling lost, confused, and hopeless. 

It shouldn’t be so difficult to live healthier.  

Imagine a system that made transforming your health easy. The science is made clear, the process is outlined step by step, and you’re guided through it. 

Introducing Fran’s Kitchen Online Meal Plans

We offer three customizable meal plans:

Keto

The Keto plan leads your body into a state of ketosis. It primes it to burn fat for fuel instead of carbohydrates.

Keto

The plan accomplishes this by offering a low-carb, moderate protein, and high fat dietary breakdown.
Buy Keto Plan

Metabolic

More carbohydrates than the Keto plan, but still low, focusing on high quality protein and healthy fats.

Metabolic

The Metabolic plan optimizes the metabolization of both carbs and fat, giving you the benefits of both fuel types.
Buy Metabolic Plan

Vegan

This is a great choice for those looking to follow a vegan lifestyle and keep up performance level.

Vegan

It follows a standard vegan diet of no animal products or animal based products.
Buy Vegan Plans

THE KETO PLAN

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, and it’ll provide your body with the nutrition it needs for recovery in building lean body mass.

Keto has also shown to have several health benefits including potential roles in helping cancer treatments, autism, dementia, Parkinsin’s, mood disorders, type 2 diabetes, and auto-immune disease.

photo of low carb meal

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, and 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.

photo of vegan plate

The Science

Each plan delivers results through three phases:

Phase 1: The Detox

For every meal plan, in the first month 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.

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.

The FK Difference

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 your body metabolizes energy and eliminate toxins that hinder your gut 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, healing your gut, and radically transforming your nutrition. 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 be:

  • Inflammation will decrease
  • Your immune system gets boosted
  • Your energy levels increase
  • The fog in your mind clears up

The Results

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 meal plans can help get you there.  Check out some of the athletes who use FK to fuel their own athletic journeys.

 

Fran’s Kitchen is unlike any other food service on the planet. Her food is delicious, beautiful, nutritious, health conscious and nothing short of life changing. She can help you with whatever your nutrition goals are and help you reach your maximum potential through her culinary masterpieces. You will not be disappointed with anything Fran’s Kitchen creates for you.

Jillian

Ashley Grimmell
Triathlete and Licensed Nutritionist

I used Fran's Kitchen personally when training for ultra-endurance events. I also work in oncology, and I have referred countless patients to Fran's Kitchen. The quality of their food is second to none. I commonly have cancer patients who struggle with nutrition as well as with maintaining weight. Consistently, I see my patients' vitality improve with her service. Everything from the quality of the ingredients, the sourcing, even the ‘therapeutic' additions are always above and beyond what I could even ask. It is worth every penny.

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.

The Sign-Up Process

Step 1: Choose your Plan!

You have the ability to choose from our three customizable meal plans:

• Keto
• Metabolic
• Vegan

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.

Unwrapping your Transformation

What can you expect from our meal plans?

Your customized plan includes:

  • A calendar view of what you’ll have for each meal of the day. This lets you know exactly what delicious food is in store for you.
  • An ingredient list for each meal. So you know how to set up for meal prep. It saves you time in the kitchen, so you can spend more time on training and recovery.
  • A shopping list for the week. This helps to keep you focused on what you need to buy and help you avoid buying things that could negatively impact your health journey.
  • Tips and advice to help you get started. If you haven’t done meal prepping before – don’t sweat it. We’ll provide you with guidance on how to get started.
  • A nutritional breakdown for each day. We give you a full macronutrient and micronutrient background for each day. You’ll know exactly how you’re fueling your performance with no calorie counting needed on your part.
  • Prep instructions for how to make your meals!
  • No previous meal prepping experience needed for our plans. We’ll provide detailed instructions on how to make everything, and how to save the leftovers for later so you don’t have to cook things twice.

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 support@franskitchenaz.com.

The Details

Our 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: 

This investment is the start of getting the health you want. Our system’s designed specifically for you. These meal plans help you get the life you deserve; one of wellness and good health. Check out what Tom had to say about our meal plans!

What You Can Expect:

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.

Meet the Team

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.

All in all – you’re in good hands.

Is This Really for Me?

We understand that everyone is on a different health journey. Your transformation will be unique to your goals and preferences.

However, we believe these plans can help you get there if:

  • You’re busy, but want to transform your health and live in wellness
  • You want to make the change, but don’t know where to start
  • You don’t want to go on a healthy journey alone
  • You’re knew to meal planning and don’t feel comfortable in the kitchen
  • You want a customized experience that delivers results
  • You need help in managing or preventing certain health concerns
  • You’re ready to commit to the healthiest version of you

Whatever your unique transformation journey looks for you - Fran’s Kitchen is here to help you reach your goals.

Don’t let another year go by of forgotten goals and plans. Don’t spend another year worrying about your health and feeling helpless in improving it. Don’t think you don’t have the time or the discipline to do this. As long you have the heart for this transformation, we will help you through the process. These plans are designed to make your health journey an enjoyable experience of education, growth, and results.

All you have to do is decide…

“I’m worth it, and I’m ready.”

Frequently Asked Questions

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 support@franskitchenaz.com.

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 support@franskitchenaz.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! support@franskitchenaz.com 

Please contact customer service for help at support@franskitchenaz.com 

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