A Simple Meal Planning System for Busy People
This eBook is for busy people who want to cook healthy, delicious meals their whole family loves, without spending hours in the kitchen.
THIS GUIDE IS FOR YOU IF…
You’re a busy parent trying to feed yourself and your family well.
You want meals that are healthy, filling, and taste good.
You’re tired of wasting food, time, or energy on meal planning.
You’re over thinking about food every day.
You’re constantly on-the-go and want to feel more prepared.
What’s Inside Feels Like a 1-on-1 Session with Rachel
-
![Illustration of a cutting board with mushrooms and a chef's knife, indicating food preparation.]()
Meal Prep & Planning Made Simple
This isn’t just a meal plan. It’s your step-by-step nutrition playbook. You’ll learn the exact system Rachel uses with her clients to build healthy habits that stick.
-
![27 Registered Dietitian-Created Recipes]()
27 Registered Dietitian-Created Recipes
Every recipe is nutritious and realistic. Includes prep time, servings, and nutrition — most ready in under 30 minutes.
-
![2 Weeks of Done-for-You Meal Plans]()
2 Weeks of Done-for-You Meal Plans
Breakfast, lunch, dinner, and snacks — all planned out. No more scrambling. Grocery lists included for each week!
-
![How to Read Nutrition Labels]()
How to Read Nutrition Labels
Learn how to decode nutrition labels with confidence. Spot sneaky sodium, understand serving sizes, and choose foods that actually fuel your body.
-
![Editable Grocery List & Meal Planning Templates]()
Editable Grocery List & Meal Planning Templates
Print it. Customize in Canva. Use it on your tablet with apps like Notability or GoodNotes. Totally up to you.
-
![Line drawing of a bag of snack chips and an apple.]()
Snacks & Portion Sizes
Discover smart snack combos and visual portion guides to help you stay satisfied and energized between meals, without overthinking it.
-
![Family-Approved Meals]()
Family-Approved Meals
No full Sunday meal preps or 30-step recipes here. Whether you want to prep daily, in batches, or just have a few ready-to-go options, there’s a method that fits your style!
-
![And So Much More!]()
And So Much More!
✓ You already know what’s for dinner.
✓ You actually enjoy your meals & your family does too!
✓ Confident in preparing balanced meals to support your lifestyle.
✓ You feel organized, nourished, and in control of your week!
Imagine This...
Imagine This...
Sneak Peak
-
Before you can build lasting kitchen habits, you need a solid foundation.
In this chapter, we’ll cover the basics of meal planning: how to start, why it matters, and how to make it fit your lifestyle. You’ll learn to simplify your routine, make healthier choices, and save time and stress.
-
Fueling your body starts with understanding what it really needs. In this section, we’ll break down the basics of a balanced plate.
Macronutrients (like protein, carbs, and fats), micronutrients, and how to build meals that support energy, focus, and long-term health.
You’ll also learn how to adjust portion sizes, snack smart, and put it all together with a sample balanced plate.
-
Now it’s time to put it all into action! This section helps you turn knowledge into a plan using the Editable Meal Plan Template. You can print this out or edit it with a free Canva account.
You’ll map out meals, stay organized, and take the guesswork out of what’s for dinner—or lunch or snacks.
Whether you like detailed planning or just the basics, this flexible tool keeps things simple and consistent.
-
A well-stocked kitchen makes healthy eating easier and less stressful.
We’ll cover my pantry and fridge staples that make quick, balanced meals possible—even on busy days.
You’ll also get an Editable Grocery List Template to help you plan ahead, stay organized, and shop with confidence.
-
Grocery shopping doesn’t have to be expensive or confusing. You’ll learn how to shop smarter and stretch your budget without sacrificing nutrition or flavor.
We’ll cover tips for affordable meal planning, avoiding common spending traps, and reading nutrition labels with confidence so you can make better choices and feel good about what goes in your cart (and your body).
-
Meal prep doesn’t have to be all-day Sunday marathons.
It’s about finding a system that fits your lifestyle. In this section, you’ll discover different prep styles—batch cooking, ingredient prep, or keep-it-simple strategies. Plus a list of time-saving kitchen tools and a handy conversion chart for quick measurements and less guesswork.
-
Ready to bring it all together?
This section includes 27 healthy, delicious recipes that are easy to make and packed with flavor.
Whether you’re cooking for one or meal prepping for the week, each recipe comes with simple steps and nutrition info to help you stay on track—no fancy ingredients or skills needed.
-
Need a head start?
These two weeks of done-for-you meal plans and grocery lists take the guesswork out of what to eat and what to buy.
Built around the recipes in this guide, they’ll help you stay consistent, save time, and feel confident in the kitchen!
FAQs + How to Download
-
How-to download your ebook:
Each time you click the link sent to you in your confirmation email, it counts as a download. You are only given a limited amount [three] before your link expires.
In order to keep your ebook forever, please make sure to save the file as a PDF to your computer/phone so you can access it forever. For iPhones or iPads, when the file is open in the Safari browser, click "Options" in the header next to the file size. When you select this, you should receive a pop up -- make sure to select PDF. Once you select this and go back, you should now see an option to "Copy to Books." If you select this option, it will save the PDF to iBooks on your Apple device. Do NOT save the link as an icon on your home screen. This does not actually download the file and you will eventually lose access.
As a reminder, no part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of the publisher, Buffalo Dietitian LLC. Customers are prohibited to copy, distribute, share and/or transfer the product/s to any third party or person. If this is violated, legal action will be taken. Please refer to the Disclaimer page within your ebook for more information.
ZIP file instructions:
Saving ebook to computer: Download ZIP file onto computer and save individual PDFs.
Saving from CHECKOUT on mobile: If you are on an iPhone or iPad, click "Download Now" and then click the arrow in the upper right corner. Click the ZIP file that drops down. From there it should open up in the Files app. Click the ZIP file again. It should populate a new folder. Open this to receive all the files you purchased. Open each file and click the arrow in the lower left corner. Scroll over to the Book app in order to save in your Books application for easy future reference.
Saving from EMAIL on mobile: If you are on an iPhone or iPad, click the link to download in the email and then press "Download Now." Click "Open In..." and click "Save to Files." Select "On My iPhone" and then click "Save" In the upper right hand corner. You will now have to navigate to the Files app. If you cannot find it, use the search function on your iPhone to find the app. Click "On My iPhone." Click the ZIP file. It should populate a folder that you can open with all the files you purchased. Open each file and click the arrow in the lower left corner. Scroll over to the Book app in order to save in your Books application for easy future reference.
-
Make sure to check your spam folder first, as well as your ‘promotions’ tab through email. If you can’t find them there, you can email Rachel@buffalodietitian.com for assistance.
-
Please see above section titled "How do I download my eBook?" for exact instructions.
-
Remember, every time you click the link sent to you in your confirmation email, it counts as a download. You only receive 3 downloads with your purchase, so make sure you save the file as a PDF to your computer and not just a home screen icon on your phone. We recommend using Google Drive to save the PDF so you can access from your mobile devices. If you have any issues, please email Rachel@buffalodietitian.com for assistance.
Rachel Simon MS, RD, CDN
Hi, I’m Rachel, a Registered Dietitian and nutrition realist.
After more than a decade in clinical nutrition, I’ve seen firsthand how confusing and frustrating health can feel—especially for busy women balancing everything else. I don’t believe in restrictive diets.
I believe in real food, realistic plans, and real progress that’s measured by more than just the number on the scale.