You’ve had a recent health concern pop up and you've heard about the benefits of going plant-based but you have no clue where to start
You’ve been trying to eat plant-based but you’re not sure if you're doing it right
You struggle with consistency in meal planning or finding plant-based swaps at stores and restaurants
You’re worried about getting enough of the right nutrients while eating plant-based
When you tell people you’re going plant-based, you’re often bombarded with questions you can’t answer about why you want to
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Does any of this sound familiar?
Many people want to go plant-based to be healthier and feel more energized. Maybe you’ve heard about the benefits it can have on your digestion, cholesterol, blood sugar, and beyond. All of which are very possible for you!
Going plant-based comes with it’s challenges. But it can also be one of the most rewarding things you do for yourself. It should be flexible, fun, and free of stress or guilt.
When you’re empowered with the fundamentals of plant-based nutrition and attuned to listening to your body’s needs, you can take on the world, friend. You can increase your energy levels, lower your cholesterol, improve your digestion, create nourishing meals that satisfy you from the inside out...
So, we’re here to make the transition easier, joyful, and freeing.
Unfortunately, there’s a lot of overwhelming information out there that can make it difficult to build a sustainable plant-based lifestyle. You might also worry about not getting all the nutrients you need or feel overwhelmed with how to grocery shop.
You can feel excited about your food choices, without worrying about them.
Introducing
Plant-Based in 30 Days
A dietitian guided course to help you optimize your health and easily transition to a sustainable plant-based diet.
I'm in!
Understand how to meet your nutrient needs through plant-based food and supplements
Save time and money planning and cooking delicious, satisfying plant-based meals and snacks
Silence the conflicting information and nutrition noise that's out there
Feel empowered talking about your food choices with friends, strangers, or your doctor
Plan your plant-based meals for the week
Switch over your entire kitchen with plant-based ingredients that make you feel great
After taking Plant-Based in 30 Days, you’ll be able to…
With Plant-Based in 30 Days, you’ll have a go-to resource to help you live a plant-based lifestyle that nourishes you mentally and physically. You’ll walk away feeling more confident in your food choices, excited about meal planning, and at peace knowing you're giving your body what it needs.
Connect with others on a similar journey as you! Share wins, learn from others’ experiences, and post your personal questions, which we answer directly.
Access to our private Facebook group with our lovely supportive staff and your fellow course members.
students only Facebook group
Stop wasting time researching and trying to decipher truth from opinion! To expand your learning, you’ll have a bank of our pre-approved, research-backed podcasts, book suggestions, articles, videos and more.
A vault of reliable supplementary resources so you don’t have to wade through conflicting information online.
resource vault
Use these worksheets as a guide as you plan your meals, grocery shop, and cook. You'll also have the option to get feedback on these worksheets as an extra layer of accountability.
Each core group of modules contains a worksheet that you will complete to help you put into action what you're learning.
accountability worksheets
You’ll feel like registered dietitian Ashley is right in your living room! Even though the course is designed to be completed in 30 days, there’s no need to feel rushed finishing the course. Absorb the material, implement it at your own pace, and refer back whenever you need to.
Lifetime access to 8 core video modules that teach you everything you need to know about transitioning to a sustainable plant-based diet.
Self-paced video modules
What's included?
Explore a breakdown of each of the 8 modules below.
You’ll learn how to meet your nutritional needs with plant-based foods and supplements. You’ll learn how to make meal planning, grocery shopping, and cooking easier and so, so satisfying.
You’ll also explore your “why” for becoming plant-based, how to speak with your doctor about being plant-based, what labs you should look out for, and how to thrive on a plant-based diet in the real world!
Here’s the nitty gritty of what you'll learn
The modules
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You'll be introduced to what plant-based eating looks like, from key definitions to plant-based food groups, and to the health benefits you may experience. This will help supercharge and kick-off your exciting journey.
Introduction & Benefits of going Plant-based
Module One.
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Having a clear “why” for making changes to your food habits has a powerful impact on your journey. You’ll reflect on your reasons for wanting to be more plant-based, how to cultivate kindness as you go, and set yourself up for progress, not perfection.
identifying your plant-based "why"
Module Two.
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You’ll learn how to adopt a more intuitive approach to eating where you trust your body and listen to its cues, instead of counting calories. You’ll master how to “design” plant-based meals (a new way of thinking vs. the standard American diet). You’ll also learn the essentials of plant-based carbs, protein, and fat.
the importance of Macronutrients & Rethinking Your Plate
Module Three.
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Many people have been told it’s not possible to get all your essential vitamins and minerals from a plant-based diet. We’re here to prove that’s wrong! But it does take some thoughtfulness. From Vitamins B12 and D to iron and omega 3s, you’ll learn why each micronutrient is vital and discover how to confidently get enough of them.
Micronutrients matter
Module Four.
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You’ll learn how to save time, money, and overwhelm when it comes to actually going plant-based, grocery shopping, and meal planning. From recipe ideas to plant-based ingredient swaps, this module is essential for going plant-based and making it sustainable.
Kitchen & Meal Planning Strategy
Module Five.
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You’ll learn how to take your plant-based journey to the next level with meal prepping and cooking strategies. From my favorite equipment to further recipe guidance, this module is essential for making plant-based eating stress-free.
easy Meal Prepping tools
Module Six.
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As you transition to a more plant-based diet, you’re very likely to notice positive changes in the way your body feels. In this module, we’ll zero in on what these changes mean and how to keep feeling your very best using the power of food! We’ve included bonus modules that cover topics like bloating, gut health, and energy levels—all critical signs of your health.
Focus on How Your Body Feels
Module Seven.
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In this module, we celebrate you! Take your journey a step further by going through the bonus modules (which we highly recommend). You’ll learn how to navigate eating out, responding to people’s comments, talking to doctors, eating during holidays, and establishing a sense of community. So you can own your plant-based journey for YEARS to come.
congratulations!
Module Eight.
In case we haven’t met yet, I have a Masters of Public Health and Nutrition and have been a registered dietitian since 2012. But, it was after navigating my own journey with food-related gut issues and seeing the benefits of plant-based eating firsthand when I realized why I became a dietitian.
I wanted to help people thrive on a lifestyle filled with more plants and break down the walls surrounding what they eat. So I made it my mission to help others transition to a plant-based diet through a holistic approach.
My inspiration for creating this course was to provide you with an affordable way to learn how to eat more plants and feel your best. It’s all about making the connection that what you eat has an impact on how you feel and you have the power to make it happen!
Whether you want to be completely plant-based, partially plant-based, or you’re looking to revamp your plant-based journey... Everyone is welcome in Plant-Based in 30 Days!
Registered Dietitian Nutritionist & Founder of Plant Centered Nutrition
Hey! I’m Ashley Kitchens
Meet your teacher
Featured in
Rachel J.
“Ashley has helped me see myself and food in a whole different light. She’s helped me stop focussing on the numbers and empowered me to define my worth far beyond the scale.
Before working with her, there would be times where I wouldn’t eat consistently and I was always skipping meals, which would cause me to binge later on. Now I prioritize my meals everyday and I view eating as a nourishing, positive, joyful experience. I’m also so much more confident planning and cooking plant-based meals.
Plant Centered Nutrition’s approach is the real deal for making a more plant-based lifestyle attainable, sustainable, and enjoyable.”
“I wouldn't be where I am today without Ashley. She has changed my life for the better and no amount of words can express what she has done for me.”
Kim H.
“She looks at the whole picture behind a plant-centred lifestyle and helps you change your entire mindset around how you think about food.
She helps you do the emotional work that got you stuck in the first place, which makes all the nutrition and meal planning fall into place so much easier.
Now, I feel more like myself physically and mentally. I know how to listen to my body and create healthy food behaviors that make a huge difference every day."
“Ashley’s approach resonated with me immediately and it has taken my relationship with food on a complete 360.”
Katie S.
“I had a long history of weight issues and really struggled with keeping up a plant-based lifestyle that fit my busy schedule. I also had quite a negative relationship with food and unhealthy habits that were extremely difficult to move past. It felt impossible to climb out of that hole on my own.
Ashley’s approach has lifted me out of that hole. She’s helped me figure out my WHY for being plant-based and changing my relationship with food. I feel confident in my plant-centered lifestyle and the physical benefits I’ve gained are an added bonus. If you’re looking to transition to a more plant-based lifestyle, I couldn’t recommend Plant Centered Nutrition’s approach enough.”
“Ashley’s approach has empowered me to truly believe in progress over perfection which affects the way I build my plate, but it also affects so many other things in my life.”
This course is designed to be completed in 30 days. However, it can be completely self-paced so you can fit your lifestyle. That said, we recommend watching about one to two modules per week, completing the module worksheets, and gradually implementing everything you learn.
When you get the course, you’ll have immediate access to all of the modules, worksheets, and bonus modules. Focus your time and energy on each module as you go without feeling rushed. If you follow the “schedule” you’ll complete the entire course in 30 days.
How much time do I need to dedicate to the course?
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Yes! You’ll have access to a free, private Facebook group where you can post questions for our team to answer and connect with fellow members. It’s empowering to know you have the support of others in a similar boat!
You'll also have the opportunity to add on additional support. (1) Get personalized feedback on your worksheets from a member on our team. (2) Schedule a 1:1, 90-minute coaching call with Ashley to get further guidance on your journey. You can pick one or the other, or both, depending on the level of support you're looking for.
Is there any additional support?
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If we were to sum it up in 3 key takeaways, you’ll learn:
1.) The health benefits of going plant-based, including how to efficiently and effectively meet all your nutrient needs with a plant-based diet
2.) The ease in planning and creating satisfying meals that keep you excited about food and organized in the kitchen
3.) How to pick plant-based recipes, meal plan, grocery shop, meal prep, and set yourself up for success in the kitchen.
What will I learn with the course?
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Great question! You’ll re-learn the fundamentals of plant-based eating, do some mindset work, and learn how to meal plan and meal prep efficiently. So if those are struggles for you, then it could be really valuable.
The course also covers macros, micros, and supplements so it could be a great option if you want to expand your knowledge in that area.
Would this course be good for someone who has been plant-based for a while and is looking to revamp their approach?
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Not at all! This course is excellent for anyone who wants to increase the amount of plant-based meals they eat in general.
Whether you want to be completely plant-based, partially plant-based, or you’re plant-based curious... Everyone is welcome and there is plenty to learn!
Do I need to go 100% plant-based?
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Nope. This course uses a more intuitive approach to eating, which means we focus on how your body feels rather than counting calories.
You’ll receive guidance on creating a balanced plant-based plate and figuring out how much food your body needs day-to-day, but you won’t be crunching numbers. You’ll learn how to trust your body without judgement, leave behind ideas of “good” and “bad” foods, and eat with freedom, not restriction.
Will I have to count calories?
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You want guidance on how to get all your nutrients while eating plant-based
You want to make planning and cooking plant-based meals easier without spending a fortune
You want to understand the facts vs. myths around nutrition and plant-based eating
You want to improve your health using food as a form of medicine so you can take control of your health
You want a go-to resource on all of the above so you can stop navigating the noise online
You’re ready to make sustainable changes to the way you eat and start feeling better
Plant-Based in 30 Days is perfect for you if…
on the fence?
Christa
“I was struggling with getting started eating healthier foods and meal prepping for healthy living. I’m proud to have gotten energized for meal planning and healthy eating so that I feel better and can do more physical activities. Working with Ashley is a great place to start, a great way to get new ideas, motivation and accountability to reach your goals!”
Mary
“My cholesterol is down. I’m eating a way that aligns with my beliefs. I’m moving my body in ways that bring me joy and energy. Most importantly, I’ve learned to let go of the diet culture mentality, heal my relationship with food, and finally start to love and appreciate my body for all it has done for me.
Ashley helped me become excited for the future with her contagious positivity, love, and support. I’m so grateful I have her in my corner.”
Success Stories From Our Lovely Clients
