MINI-COURSE 

Start Building Balanced Meals, Today!

Are you ready to feel confident in your ability to build balanced meals that are nutritious and delicious — without spending hours in the kitchen or restricting what you eat?

That’s exactly what our Foundational Five system is designed to achieve.

Whether you're cooking a fresh meal at home, meal prepping for the week, or heading out to a restaurant or gathering, you'll be able to easily enjoy a balanced meal in any situation

 
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Are you tired of feeling...

✖️ like you’re never able to find consistency with nourishing yourself well? 

✖️ like you need to spend hours in the kitchen meal prepping, so you often reach for convenience foods? 

✖️ overwhelmed by all of the nutrition advice out there, so you freeze when you think about getting started with more nourishing food choices? 

✖️ restricted by food plans requiring you to avoid certain “bad” foods which make you give up the foods you enjoy?

✖️ like you’re wasting your mental energy always thinking about what to eat? 

✖️ tired of diets and plans that leave you feeling unsatisfied after the meal? 

✖️ defeated by the guidelines you’ve tried in the past because they’re impossible to follow when you’re out to eat, attending social events, or on vacation? 

✖️ you’re constantly starting and restarting you’re eating habits because they’re too difficult to maintain consistently?

 

You’re not alone!

 

 The good news is…

There's a simple way you can build balanced meals that are both nutritious and delicious — without restricting what you eat or spending hours in the kitchen.

THIS COULD BE YOU...

Could you envision how different your eating habits would feel if you were focused on eating balanced meals versus dieting on and off again?

 

When You Feel Confident Making Balanced Meals You...

✔️ never need to avoid your favorite foods.

✔️ aren't forced to change dozens of habits overnight that cause stress and overwhelm

✔️ feel confident in what to make so you don't need to spend hours in the kitchen.

✔️ don’t need to eat the same thing week after week.

✔️  find that it’s much easier for you to naturally make balanced choices without wasting mental energy or overthinking it 

✔️ you're not constantly starting and stopping

✔️ you have much more consistency

✔️ provide your body the nourishment it needs feel its best so you can enjoy your daily life 

✔️ develop more enjoyment around cooking

 

So how do you create balanced meals whether you're cooking a fresh meal at home, meal prepping for the week, or heading out to a restaurant or gathering?

INTRODUCING...

Balanced Eating Made Easy 

A mini-course presented by the Mindful Nutrition Method™ by Registered Dietitian and Mindful Eating Expert McKel Kooienga, MS, RDN, LDN

 

Everything you need to get started with building balanced meals, today! 

Learn how to confidently build balanced meals that are nutritious and delicious without restricting what you eat or spending hours in the kitchen. 

GET STARTED NOW!
By the end of this mini-course, you will…

🍲 Feel Confident in How to Nourish Yourself Properly 

Cut through all of the nutrition advice out there and gain confidence in knowing what needs to be on your plate to give your body the nourishment it needs.

🧁Eat Without Restriction, Counting, or Tracking

You’ll be able to create balanced meals without needing to restrict, count, or track anything, making it both practical and enjoyable for you to maintain.

⏲️Develop the Skill of Simple Meal Prep 

Know how to prepare the ingredients you need for the week in a simple and streamlined way so it’s easier for you to make balanced choices all week long without spending hours cooking.

🍽️ Maintain This Way of Eating in Any Situation

This practical way of eating is designed to be maintainable even when you’re going out to eat, attending a social gathering, on vacation, and more — it’s proven to be realistic for daily life and enjoying food! 

🧠Overcome Overwhelm and Create Consistency 

There’s only one goal for you to focus on — build balanced meals — so you’ll be really focused on developing this one habit rather than trying to make too many changes at once that become overwhelming.

🤸‍♀️Improve Your Energy, Digestion, and Mental Clarity 

Understand how food impacts the way your body feels and functions and how you can eat to feel your best without making drastic changes.

WHAT'S INSIDE

You’ll instantly unlock the Balanced Eating Made Easy training videos, tools, and resources.

 

INCLUDED
🎥 Streaming video lessons
🗒️ Self-assessment 
✍️ Food Journal Prompt
🗒️ Fun Sheet
🗒️ Foundational Five Balanced Meal ideas list

 

 PLUS THESE BONUSES
⭐ Bonus: discount code to join the Mindful Nutrition Method™ program
⭐ Bonus: access to an exclusive Mindful Nutrition Method Practice Lab
⭐ Bonus: downloadable resources 
⭐ Recipes and meal ideas

 

 
SPECIAL FEATURES
📱 Easy to use mobile app for on the go learning and connection
⚖️ Easy, efficient, and impactful training videos that can be taken in 1 day (less than 2 hours of lessons!)
✉️ Email check-ins to keep you accountable to take intentional action! 
THE BALANCED EATING MADE EASY MINI-COURSE CURRICULUM

 

See What's Inside Once You Join

 

LESSON 1 

Start Your Journey to Become a Life-Long Balanced Eater 

 

In This Lesson You Will Learn: 

  • Learn what balance truly means and how it works for your real life

  • Identify what behaviors are all-in and which are all-out to build awareness

  • Uncover why what you’ve tried in the past hasn’t lasted for you

  • The importance of a long-term approach to nutrition

  • How using the Foundational Five system makes it much more practical, simple, and enjoyable to nourish yourself, meal prep, and enjoy foo
     

LESSON 2 

Letting Go of Diets 

 

In This Lesson You Will Learn: 

  • Learn what balance truly means and how it works for your real life

  • Identify what behaviors are all-in and which are all-out to build awareness 

  • Understand how diets and nutrition advice you’ve tried or see has impacted your definition of health and how you should rethink what health looks like

  • Discover why it may feel you lack willpower, you’re out of control, or you can’t stay motivated

  • Identify what behaviors are keeping your stuck in the dieting cycle and preventing you from reaching your goals

LESSON 3 

Build Balanced Meals with the Foundational Five

 

In This Lesson You Will Learn: 

  • How to use the Foundational Five system to build balanced meals

  • Understand the importance of each element and the role it plays in allowing your body to feel and function its best

  • Discover the foods you can choose for each element so you have plenty of options that are always available and suit your preferences

  • Explore simple yet delicious ways to put together a balanced Foundational Five nourish meal in minutes from for breakfast, lunch and dinner

  • Understand how you can make your snack and your sweets more balanced

  • Build confidence applying this to any situation, whether you're cooking at home, meal prepping, or going out to eat

  • Learn how to quickly assess whether or not your nourish meal contains the Foundational Five so it becomes easier at each meal

  • 3 tips for adding even more nourishment to your Foundational Five Meals

  • Discover our quick meal planning method that makes it easier to cook balanced and easy meals in about 15 minutes!

  • Gain confidence in how to make meals without following lengthy recipes

  • Learn tips for adding variety so you never feel bored by eating the same thing all week

LESSON 4 

How to Maintain Balance for Life 

 

In This Lesson You Will Learn:

  • Discover what balance looks like on a daily basis

  • How you can begin tuning into your wants and needs — and why doing so is key for practicing balance for the long-term

  •  Learn to spot what’s causing you to become imbalanced when it happens and a simple self-assessment to help you know how to rebalance moving forward — no guilt or shame necessary!

PLUS...

BONUSES
  • BONUS: Foundational Five List of Foods — Easily refer back to your list so you’re confident that you have all 5 elements of the Foundational Five on your plate

  • BONUS: Foundational Five Habit Tracker — track your progress towards making balanced meals a daily habit and identify what you’re finding easy and what still feels difficult so you can adjust

  • BONUS: Food Reflection Journal Prompts — to allow you to better connect with your body and make food choices that give you the balance you’re seeking

  • BONUS: Foundational Five Recipe Ideas — more than 50 easy recipes to get you started and help your feel confident and inspired as you start eating balanced

  • BONUS: Discount code to join the Mindful Nutrition Method™ program — so you can continue your journey towards becoming a life-long balanced eater with a transformative live online course, group coaching, and community experience where you will cultivate a positive relationship with food, maintain a balanced weight, and joyfully nourish yourself with ease — all in a positive and supportive community!

Get Started Now 

Start eating balanced, today! 

BEST SELLER

 

$129 

GET STARTED →
SECURE CHECKOUT 
FLEXIBLE PAY METHODS 

YOU'VE PROBABLY SEEN US ON

Hi, I’m McKel, Registered Dietitian and the creator of the Mindful Nutrition Method™ 

With more than a decade of experience, I saw firsthand how many of my clients struggled to know what to eat to nourish their bodies without feeling overwhelmed or confused. 

After working with thousands of clients and students, I created a simple system, called the Foundational Five, that makes it easy, practical, and effective way to ensure each and every meal is balanced with nourishment your body needs to feel and function its best, without restricting what you eat or spending hours in the kitchen.

My mission is to support you in making balanced eating a consistent practice in your daily life, but I know it can feel challenging to get started.

That’s why I created the Balanced Eating Made Easy mini course, so you have a super practical way to take the first step and get started with building balanced meals.

Our Students Share How Transformative This Mini-Course Is

"I feel more confident about what components fall into each category, and how simple it is to put a nourishing meal together."

"I feel more confident about what components fall into each category, and how simple it is to put a nourishing meal together. There are no food rules, and I can enjoy everything in moderation. Everyone has unique needs, and the Foundational Five Method allows for adjustment and flexibility."

— Sydney G.

"I was able to move better throughout the day, stay full and kick cravings, all while meeting my goal of staying lean."

"I was afraid of eating "full" meals, and of eating 2 or 3 square meals a day. I was constantly hungry and craving things because I would just snack throughout the day and then have one meal.

I think the big moment of realization I had was that I could eat clean and healthy without starving myself/eating very little, and if I ate balanced and full meals it was a lot more functional. I was able to move better throughout the day, stay full and kick cravings, all while meeting my goal of staying lean."

— Aubree S.

"I realized my time in the kitchen was halved!"

“This week I *honestly* tried out batch cooking and focusing on constructing meals that are grounded in the Foundational Five. I've always done well with meal planning and cooking at home. However, I was nervous that batch cooking and having a guide for meal structure was going to make our meal time boring. I was also concerned that my partner would be upset with a sudden change in the meals that I was preparing and create a sort of road block for me. We both consider ourselves "foodies". Last week when I sat down to make my meal plan, I said to myself "you have to honestly try" and see what happens. On Saturday, I made some meal components to be ready.

By Tuesday, I realized my time in the kitchen was halved. Wednesday, I asked my partner what they thought of the meals so far this week to see if anything was different. They responded with no real change. They said "you're cooking meals and they taste good, what's different?" I responded with "Well, sometimes I'm just heating and assembling not really *cooking*." They followed up with "but we never had the exact same meal twice..." I can say, I was a bit surprised.

From this experience, I realized that I don't need to start every meal from scratch to have a delicious meal. Something I always thought before. AND if you make a nutritious delicious meal, it is still a delicious meal and your audience will like it. I'm beginning a new week of meal planning. Here's to curiosity, honesty and  a new practice.”

— Olivia O. 

"Knowing that food can still be enjoyable and healthy was really great and not having a plan to stick to but rather being encouraged to find what works for me was amazing."

“The Foundational Five was especially helpful as I don't typically overeat when I have something nutritious in front of me. Knowing that food can still be enjoyable and healthy was really great and not having a plan to stick to but rather being encouraged to find what works for me was amazing. I am now setup with tools that I feel I can use throughout this journey and for that I am so grateful.”

 — Kayla S. 

"I don’t stress about food choices."

“It’s really possible to lead a life where I don’t stress about food choices for every meal and really make it a lifestyle change! I’ve tried some of those fads and diets and they are just unrealistic long term and I end up feeling worse afterward because I’m unable to stay “on track.”

— Katie 

"It really helps me not see food as a stress, but rather a form of energy and pleasure for my body."

“I’ve been focusing on the Foundational Five for every meal along with being more mindful when I eat. It has helped a lot! I love it! It really helps me not see food as a stress, but rather a form of energy and pleasure for my body. I’ve really been struggling with my relationship with food, I love food and am passionate about nutrition...I have just been super anxious and stressed by what to eat/not eat and the information I don’t have. I feel much happier and at ease by feeling in more control!” 

— Payton

"It’s more of a “this and also this” rather than “this instead of this” mindset, and I’ve noticed a shift in how much easier it is for me to make healthy choices."

The Foundational Five has been such a game-changer. All I need to do is look at the plate I’m building and make sure I have those five things and I’m good to go. I think the best part for me is both knowing I’m eating healthy while also having a great guideline for practicing balance. Before, pizza night would look like a slice or two of pizza and that’s it. Now I understand that I can still have pizza night, but I’ll feel so much better if I also have a big salad with it. It’s more of a “this and also this” rather than “this instead of this” mindset and I’ve noticed a shift in how much easier it is for me to make healthy choices.”

— Jocelyn M. 

"I truly feel so much better when I eat that way and it doesn’t require much more effort than I was already putting into my meals."

“The Foundational Five has become non-negotiable for me. When I was first starting to incorporate it into my life, I was learning and there were some meals that weren’t Foundational Five. I could tell a difference in my stress levels, energy levels, mood, and what I ate/craved on the days I didn’t get the Foundational Five vs. the days I did. I truly feel so much better when I eat that way and it doesn’t require much more effort than I was already putting into my meals.” 

— Jane M. 

"I have food freedom now, I eat a ton of different foods and never feel restricted."

“I really love the approach of being educated, knowing what to put on my plate and what to look for when building a meal has had a really positive impact on me...I think it’s more freeing knowing that I have so many choices of what to eat now. Portions are a little different and I’m definitely eating more regularly so I think I have a lot more energy. This weekend I had pizza and like knew that it was ok and for the first time in a while I didn’t feel guilty, and I had a side salad with it, drank extra water and the next morning I went back to my normal routine. I have food freedom now, I eat a ton of different foods and never feel restricted.” 

— Abagail

 

You have a few choices for how to get started with balanced eating…

 

  1. You can pay for meal delivery services that will take care of it for you, but you’ll spend much more on food each month and you will never have the confidence of being able to build balanced meals in any situation
  2. You can continue to piece together advice from different sources on the internet and try to make it work on your own
  3. Or you can sign up for the mini course and have the knowledge and framework you need to feel confident in creating balanced meals and save time with meal prep 

 

Don’t miss out on this opportunity to get started with balanced eating!

 

GET STARTED NOW FOR JUST $129

Who the mini-course is for...and not for. 

 

NOTE: THIS IS NOT FOR YOU IF...

❌  You want a meal plan with a list of foods you can’t or can eat (that’s not our style)

❌  Unwilling to commit to watching an hour's worth of lessons

❌  You're looking for a quick-fix to lose weight fast

 

THIS IS FOR YOU IF YOU...

✅  want to take the first step towards becoming a balanced eater for life! 

✅  are done with the tracking, counting calories, counting macronutrients, and feeling so restricted around food. 

✅ want to gain confidence in how to nourish your body properly without overthinking it or stressing out about it. 

✅ want to simplify nutrition and meal prep so it balanced eating can become a daily habit

Have Questions?

What Are You Waiting For? 

Start eating balanced, today! 

BEST SELLER

 

$129 

GET STARTED →
SECURE CHECKOUT 
FLEXIBLE PAY METHODS