A plan that fits your life — and your body.
Choose a goal-based starter plan below — free to download, built on Healing Gourmet science. Or skip straight to a plan built specifically for your unique biology, your health conditions, and the foods you actually love.
Choose Your Goal
Each plan is free to download and built on more than 20 years of Healing Gourmet science. Pick the one that matches where you are right now.
7-Day Keto Jumpstart
For anyone going grain-free for the first time — or starting over. Simple, satisfying meals built around the breads and comfort foods you love, without the blood sugar spikes.
- 7 days of breakfast, lunch, and dinner
- Grain-free shopping list included
- Links to every recipe on Healing Gourmet
28-Day Anti-Inflammatory Reset
For joint pain, autoimmune conditions, and chronic inflammation. Every meal is built to calm the immune response and reduce inflammation — without sacrificing flavor.
- 28-day rotating meal framework
- Inflammation-trigger food guide included
- Built on The Food Cure® science
7-Day Blood Sugar Reset
For anyone managing blood sugar, insulin resistance, or energy crashes. Stabilize your glucose in seven days — with meals that actually taste like food you want to eat.
- 7-day glucose-stabilizing meal plan
- Food timing and pairing guide included
- Linked to Glycemic Reset® science
Instant Pot Keto Weekly Plan
Nutrient-dense healing meals in minutes — not hours. Put your keto diet on autopilot and spend 75% less time in the kitchen without compromising on flavor or health.
- Full week of Instant Pot keto dinners
- One-pot meals, minimal cleanup
- Shopping list and prep guide included
From Download to Dinner in Four Steps
01 · Choose Your Goal
Pick the plan that matches where you are — keto beginner, managing inflammation, blood sugar, or short on time.
02 · Download Free
Enter your name and email. Your plan arrives instantly — a PDF with your full meal schedule, shopping list, and recipe links.
03 · Cook and Heal
Follow the plan for a week or a month. Every meal is tied to Healing Gourmet recipes with complete nutrition data.
04 · Go Deeper When Ready
When you want a plan built around your specific body — your genetics, conditions, and preferences — Diet Decode is the next step.
Generic plans only get you so far.
The starter plans above are a great beginning. But the most effective meal plan is one built around your specific body — your genetics, your health conditions, your food preferences, and your real life. That’s what Diet Decode does. Answer a few questions and get a personalized nutrition blueprint built on 20 years of Healing Gourmet science.
Takes 2 minutes · free to start
Real People. Real Results.
“Since I eliminated grains from my diet I am now able to get up off a chair so much easier and my legs are so much stronger. What a joy to walk with strength.”
Mary R.
Mobility and joint health
“I don’t stray because all of my cravings are totally fulfilled. I feel amazing and for the first time in years I actually enjoy what I’m eating.”
Laura N.
Keto lifestyle
“My husband is a diabetic and I have digestive issues and a fatty liver. We are thankful for your hard work. You are a true gift to us.”
Melissa C.
Diabetes and digestive health
Want weekly functional recipes alongside your plan?
HG Insiders members receive Tailored Taste™ — a new functional recipe every week, each targeting a specific body system, with complete nutrition data and the science behind every dish. Included with membership at $129/yr.