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Vegan Meal Prep for Wellness

This is how to get energy, prevent disease, and reach your optimal weight through quick+easy plant based meal prep and meal planning

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Watching my mother confined to the house for 8 years...

For eight unbearable years, my mother, my best friend, had a condition called Interstitial Cystitis, which caused her debilitating pain - very similar to a urinary tract infection, but constant!

Imagine having to urinate almost every 5 minutes, even during the night. Imagine not leaving the house due to the pain being so severe.

During these years, she tried everything the doctors advised, from pain pills to painful procedures.

Everything changed when her doctors suggested she should surgically remove her bladder. She refused to live without a bladder for the rest of her days, and immediately felt in her gut that there must be a better way.

After spending many hours researching, she decided to heal through food. More specifically, a plant based diet.

My favorite dinner growing up involved a bag of chips, and I was addicted to cheese!

When I watched my mom agonize in pain, I was incredibly scared that I'd experience the same fate. We used to be so close, but now, we could not even have a conversation! The pain took over every part of her life.

That is the cost of being sick - it takes over every part of your life, and stops you from engaging and even enjoying any of the things you once loved so much.

A junk food lover discovers optimal health and energy through plant based eating

When my mom decided to change her lifestyle, she experienced a 180 degree transformation in her health after a few short months!

I was so proud of my mom, and for the first time in my life, I realized that food has an almost unlimited capacity to transform lives.

I stopped being afraid that I’d genetically “catch” the same disease (or the heart disease, diabetes, cancer, and arthritis that all ran in my family), and began working on my eating habits instead!

This excitement faded when I realized HOW MUCH TIME IT TOOK ME TO PREPARE MY MEALS. I was also overwhelmed by all the contradicting nutrition information: Is oil healthy? Should I worry about my protein intake? And more, and more.

And on top of that, I had very persistent cravings for animal products. Especially cheese.

I studied nutrition for years, became certified as a health coach, and continued learning about food as medicine.

Over time, I learned 2 crucial lessons:

Lesson #1:

There is a lot of sound nutrition research, and all we have to do is eat according to the studies, not just some fad diet. Once I started to do this, I was able to completely eliminate my own debilitating pain: monthly period cramps that had me ingesting 10 painkillers a day!

Lesson #2:

Meal planning and preparation ensures that making plant based meals during the week is a breeze, and cravings are immensley decreased when there's healthy food, easily accessible.

Basing food choices on research, meal planning and meal prep are the three simple principles that guarantee your success on a plant-based diet, and that’s exactly why I decided to create this Academy for you.

By enrolling in Vegan Meal Prep for Wellness, you’ll be able to enjoy a delicious, nutrient-dense, and satisfying plant-based diet, prevent disease, gain energy, clarity of mind, and get to your optimal weight!

By the end of this Online Academy, you will:

  • Be inspired and have all the tools you need to fully implement a plant-based lifestyle
  • Feel confident in the kitchen and excited about nourishing yourself
  • Grocery shop with ease, and choose foods that contribute to your and your family’s overall wellness
  • Create extremely delicious and nutritious weekly meals
  • Meal prep to perfection, so that putting your healthy meals together during the week will take minutes
  • Bust your food cravings by always having healthy food options on hand
  • Establish mindset habits that will support you fully in maintaining a lifelong habit of healthy eating
  • Enjoy community support and motivation to eat plant-base

This Academy is for you if you’re looking to:

  • Elevate your energy levels. Wake up in the morning ready to achieve your dreams! No more sluggishness all day long!
  • Prevent chronic diseases like heart disease, diabetes, and more!
  • Have mental clarity all day to work on your dreams, spend time with your family, and concentrate on your tasks and goals
  • Reach your optimal weight easily and without restricting your calories

"Happy Thanksgiving! Never in a hundred years did I ever think I would have a vegan Thanksgiving. It was always a dream. Thank you, you have forever changed my life. (No processed food, I've been taught by the best). Collard greens, mushroom eggplant bake, mac and chashew cheese, date coconut sweet potato pudding."

- Debra B.

What you will learn and get in this 4-week Academy:

Week 1: Introduction to the Academy

  • Learn about why eating whole food plant-based is so healthy, and what a whole food, plant-based diet actually is, as well as how it differs from a vegan diet
  • Debunk some common nutrition myths and learn about what healthy eating, backed by science, actually entails
  • Think you can’t do this, even with all the support you’re getting? This week, you’ll get a powerful exercise to create a mindset of confidence and success

Week 2: Equipment, Grocery Shopping and Your Fridge & Pantry

  • Learn how to use every essential piece of equipment in your kitchen properly and efficiently for creating incredible plant based meals
  • Learn which foods to buy organic, and whether GMO’s are important to avoid
  • Check out a tour of my fridge and pantry, plus extra tips on what to buy and where to properly store food for maximum freshness
  • Learn strategies for getting variety in your vegan meals to avoid cravings, get proper nutrition, and keep things exciting
  • Go grocery shopping with me, and learn exactly how to know whether foods are healthy or not to easily navigate the grocery store
  • Do you have limiting beliefs, such as “vegan food doesn’t taste good”? These beliefs can prevent you from implementing this lifestyle successfully, but with this week’s mindset lesson, you’ll get the tools to reword them and see them in a new way!

Week 3: Meal Planning

  • Calculate how many calories you need in a day and track your daily nutrient intake
  • Learn what nutrients you must eat in a week for a well-balanced, healthy vegan diet, and what foods contain them
  • Put together an easy, delicious and healthy plant based meal for: breakfast, lunch, dinner, snacks, dessert, and party foods!
  • Create your own meal plan and grocery list based on the foods you love to eat, and the food groups you should be eating from weekly to fulfill all nutrient requirements
  • What if I fail? This is an example of a big fear many people have. You can have all the information you need, but having these fears can stop you from implementation… this week’s mindset lesson will help you work on your fears, so that these fears will not stand in the way of your success

Week 4: Meal Prep

  • Learn my unique, step by step meal prep method that will save you loads of time on cooking, doing dishes, and preparing meals
  • Meal prep with your health and taste buds in mind!
  • Meal prep based on foods that are great for batch cooking, and use natural preservatives to prolong the shelf life of your meal prep items
  • Use the same ingredients in various meals throughout the week
  • We all tell ourselves stories and excuses for why we shouldn’t do something that is outside of our comfort zone, like grocery shopping or cooking. This week’s mindset lesson will help you see your comfort zone in a whole new way, and develop strategies for stepping out safely and happily, so that this lifestyle becomes your new comfort zone.

Class Curriculum



"I am so thankful I found Marina at Soul in the Raw and the great work she is doing. I have learned and continue to learn so much from her. I have been a vegan for years and wasn’t comfortable in the kitchen at all. I took her first class “The Effortlessly Flavorful Vegan Kitchen” which gave me the confidence and tools I needed. That class was such a game changer for me I gifted it to friends and family. I feel the same way about her “Vegan Meal Prep for Wellness” class. The nutritional content is amazing and she explains everything clearly and concisely. I now know what I should be feeding my body daily for optimal health. Her tips on food storage and meal prep will not only save me time, but money as well. Her teaching style is kind, nonjudgmental and meets you where you are on your journey.

I can’t say enough about this course. It’s another game changer that will gifted to friends and family again."

- Charlie D.

BONUSES

Not only are you going to get the lessons above... you’re also going to get a ton of bonuses to help you implement this lifestyle even more effectively:

Bonus #1: Expert Interviews with Plant-Based Doctors and Experts (Worth $100, Yours Free)

You’ll be getting hours of bonus interview content with Dr. Neal Barnard, Dr. Angie Sadeghi, and plant-based experts like Brigitte Gemme, Emma Roche, and Tiasha Slana. They will discuss topics like disease prevention, emotional eating, plant based for picky eaters, eating vegan in non-vegan families, eating out healthily, and more!

Bonus #2: Deliciously Planty: 4 Plant Based Meal Plans, Grocery Lists, and Meal Prep Guides (Worth: $34.97, Yours Free)

This insanely delicious 1-month guide to plant based eating includes:

  • Meal Plans: 4 weekly PDF’s with 4 weeks’ worth of easy, delicious and incredibly healthy whole food plant-based meals that are high-raw and unprocessed. That’s over 80 vegan recipes! This meal plan is carefully crafted to fulfill your weekly nutritional needs.
  • Weekly Plant-Based Grocery Lists: 4 weekly grocery lists – one for each week. The ingredients are easy to access and find, and links are provided to where you can purchase pantry items online. There are no added oils or refined sugars, or preservatives/additives of any kind used.
  • Weekly Meal Prep Guides: a weekly batch cooking guide to help you get through your week – stress-free!

Bonus #3: Deliciously Planty Video (Worth: $49, Yours Free)

If you want to sustain a whole food, plant-based diet long term, you have to be knowledgeable about the nutrients your body needs, and the foods you can get them from. In this incredible, 4-part video course, you will learn about all the nutrients your body needs to thrive on a whole food, plant-based lifestyle and prevent deficiencies through foods and supplements. Learn how to meal prep effectively, and how to create delicious and easy meals out of these life-giving and life-saving plant foods. Seeing this content in video form is inspiring, motivating, and even more informative.

Bonus #4: 5 PDF Printable Guides (Worth: $150, Yours Free)

You’ll be getting the following five printable PDF guides:

  1. A massive list of edible plant foods: did you think that a plant-based diet is limiting, and that there are not enough options for what to eat? That is a total myth. You’ll get this list of over 250 different foods you can eat on a plant-based diet, with links to recipes using many of these foods.
  2. A list of the essential equipment in your kitchen, categories according to 1. must, 2. highly recommended, but not must, and 3. optional. There are also links to where to buy each item.
  3. Where to store foods for maximum freshness and flavor (fridge, freezer, and pantry) so that you’re absolutely clear about how to organize your fridge and pantry.
  4. 14 types of foods to eat weekly for optimal health: hang this awesome poster on your fridge in order to remember how easily fulfill all your nutrient requirements.
  5. Foods for meal prep: what foods to meal prep, what foods are not great for meal prep, how long foods last in the fridge, and how to naturally preserve your meal prep items - all organized in a handy chart you can print out and hang on your fridge.

Bonus #5: Meal Plan, Grocery List, and Meal Prep Workbook in Excel, PDF, and Word (Worth: $150, Yours Free)

These workbooks will guide you through easily putting together your weekly meal plan, and the grocery list and meal prep section will fill out automatically so that you always stay organized with your meals!

Bonus #6: Vegan Meal Prep for Wellness Community (Worth: $50, Yours Free)

This private community is your place to get support and inspiration, get your questions answered, and finally feel like you’re not the only vegan in the world!

If you are the type of person who:

  • Really cares about being healthy and feeling not just “eh” every day, but thriving!
  • Believes plant based eating is powerful in preventing disease and keeping you at your optimal weight
  • Loves delicious food, but has trouble coming up with delicious meals that will keep you eating plant based
  • Feels totally overwhelmed by all the conflicting information about food and nutrition out there
  • Keeps experiencing cravings for unhealthy foods
  • Lacks support for your lifestyle from the people you love
  • Badly wants to get organized in the kitchen and around your food choices
  • Loves the idea of a plant-based lifestyle, but has trouble implementing it

Then this is the perfect Academy for you!

"I am so in love with this course!! It breaks everything down for you so simply so people like me can understand it- it walks you through the basics and gets more advanced as you go on. It seems like a college course worth thousands of dollars but for a fraction of the price and you get to learn at your own pace. Marina has a unique way of putting together meal plans that I've never seen before that helps you not get overwhelmed and makes it super easy to use everything you buy! Not only do you learn HOW to follow a whole food plant based diet but you really understand WHY it's important and how it can help you, which helps you stick with it for longer. It's definitely an incredible investment- the bonus content alone is worth the price!"

- Terry H.

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Your Instructor


Marina Yanay-Triner
Marina Yanay-Triner

Hi there! My name is Marina Yanay-Triner, and I am a high-raw vegan blogger, recipe creator and health coach at Soul in the Raw. I went vegan over 7 years ago as a result of my mother’s healing story from a cruel and painful bladder disease, and was able to heal my own extreme PMS symptoms, broken digestion, and grow a new connection with my own body. I create quick, easy and extremely flavorful recipes and coach others to transition to a scientifically-supported whole food, plant-based high-raw vegan lifestyle for health, the planet, and the animals. Healing starts with your food choices!


Frequently Asked Questions


I’m busy right now, and not ready to watch all the content. Should I still enroll?
Absolutely! Even if you are too busy to watch right now, you’ll have access to the content for life. Plus, I don’t know when the Academy will open again for enrollment, so don’t miss you chance and join asap.
Can this Academy help me get healthier even if I’m not comfortable in the kitchen?
Absolutely! I was not comfortable in the kitchen when I started, either. This Academy is not about stressful, time-consuming meals. It will give you a practical system that makes meal planning and preparation a breeze.
Who is this Academy not suitable for?
This Academy is not for you if you: don’t believe in the healing power of a plant-based lifestyle; don’t want to put any time and effort into your health; aren’t interested in learning about healthy food and healthy eating; are looking for a short-term diet or a quick fix, not a lifestyle; aren’t invested in your health and preventing disease
I’m super busy! Will I have time to implement what I learn?
Listen, I totally understand you. I am incredibly busy, just like you, and that is exactly why I use the steps outlined in this Academy to significantly cut down my time in the kitchen! After taking this Academy, which lasts for 4 weeks, but will only take you a few hours to complete each week, you’ll be able to spend less than an hour per week planning your meals, and a few hours preparing food for the week. That’s it! In addition, enrolling in this Academy will also save you the massive time required to learn all of this information on your own. After all, it took me more than 6 years to learn all of this, and I am laying it out for you in a condensed system you can easily follow.
This all sounds great, and I’d love to do it, but I’m really scared I will fail.
Many of my clients have this fear… that they will fail. I totally understand, especially if you’ve tried to follow a plant-based lifestyle many times before and haven’t been successful in making it a lifetime habit. Have you ever heard this quote: “By failing to prepare, you are preparing to fail”, by Benjamin Franklin? This is what this Online Academy is all about. I’m going to teach you how to be prepared for delicious, nutritious meals, and I can promise you that if you follow all the simple steps I am outlining in the Academy, I am totally confident that you’ll be able to eat plant based for life!
Why should I trust you?
I’ve been plant-based for over 7 years, and have been educating about plant based nutrition and meal planning for over 4 years on Soul in the Raw. I’ve gotten incredible feedback from this community about my recipes, tips, and strategies, as these have helped many people transition to eating plant based. One of the biggest questions I constantly get is how to plan and prepare delicious, healthy, and satisfying plant based meals, so I created this Online Academy to share the exact strategies that I personally use, and have taught my coaching clients to use to maintain a plant based lifestyle with satisfaction and ease. I used to struggle with maintaining this lifestyle - cravings for unhealthy food, complicated meals, and bad tasting food - these were all my barriers, too. That is precisely why I developed this system. If it works for me, I know it will work for you, too!
Can’t I learn all this information by myself?
Sure. It took me about 6 years to do this - cook endless meals that flopped; make massive nutrition mistakes that caused me great damage to my health; review endless resources on health with contradicting information. And at the end of it all, I developed a method for meal planning and prep that actually works! It’s absolutely exhausting to go through all this information, and try all the different tidbits of advice out there. You could do the same... Or… you can take enroll in this Online Academy, saving you more than 6 years in learning time, trial and error. I lay it all out for you, plain and simple, and all you have to do is follow. This Academy is super simple, and my teaching method is very thorough and systematic. You will learn all the information in an organized, step by step manner. Each week, you’ll not only learn information - you will get simple, actionable steps to follow to make it practical and happen in your kitchen, not just on the computer screen!
Why is this Academy different from other plant-based platforms out there?
This Academy is unique for several reasons: 1. Unique meal prep method: you’ll learn a batch cooking method that will save you massive amounts of time by preparing small portions of meals, rather than entire meals for the week; 2. Scientifically-backed nutrition information: there are many ways to eat vegan. In this Online Academy, you’ll get evidence-based nutrition information as a basis for the actionable steps for eating plant-based; 3. Practical and systematic: simple, step by step, and super actionable. This Academy is not just theory; 4. Mindset: in addition to learning the steps required to change your kitchen, you’re also going to learn the most important piece of the puzzle: mindset. Changing your habits without changing your mental game is impossible, so every week you’ll get a whole lesson on mindset with homework to implement.
This Online Academy is an investment for me. How do I know it’s worth it?
This Online Academy will teach you to go plant-based with ease, step by step, and will incorporate the mindset lessons that will help your habits shift. It will get you the results you’ve always wanted: to have more energy, mental clarity, reach your optimal weight, and prevent disease. In short, it’ll support you in reaching optimal wellness, through plant-based eating. If you ask me - that is worth one heck of a grand investment! Imagine how exciting, powerful, fulfilling, and liberating it will feel to finally follow the lifestyle you’ve always believed was the optimal one for you, but were unable to implement on your own. On top of that, this Academy will save you money by shifting your eating habits - making home cooked meals, using up all your groceries without letting them wilt away, and eating out less. Those are big wins that will make this Academy pay for itself!
When will the Academy begin and end?
This is a 4-week Academy, and enrollment will be open for a limited period of time. Each week, a group of lessons on a given topic will be released. After 4 weeks, you will have access to all the lessons forever, and can watch them again whenever you want.
Can this Academy help me get healthier even if I’m not comfortable in the kitchen?
Absolutely! I was not comfortable in the kitchen when I started, either. This Academy is not about stressful, time-consuming meals. It will give you a practical system that makes meal planning and preparation a breeze.

PS.

I have experienced the power of plant-based nutrition. It gave me more energy, clarity of mind, allowed me to reach my optimal weight effortlessly, and stopped my massive anxiety about getting the terrible illnesses that run in my genes.

However, it took me years to be able to implement this lifestyle properly. I fell off the wagon so many times, and ate foods that did not match my body's needs for years!

When I finally was able to eat this way I gained freedom, and immense pride - that I am able to live the lifestyle I wholeheartedly believe in. That I am in charge of my own health. Waking up every day with energy and vigor allows me to work on my passions, and feel alive and present in the interactions with all those who I love. In short, it gives me pure joy.

The systems, recipes, and tips I teach in this Online Academy have already helped many of my clients transition to plant based eating and stick with it long term, seeing amazing results like weight loss, finally feeling energetic, mental clarity, and inner peace and calm.

I want you to experience the power of plant-based living, and I’d love to be your guide and support through this process.


Let’s get started with eating delicious, nourishing, simple meals! Are you ready?

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