Empowering Families to

Embrace Healthy Eating Habits

w/ Dr Karrie Heneman PhD.

 
 

Recipes that are

quick, practical, nutritious, and delicious.

 
 

Benefits

Feel what good food can do.

 
 

Prevent Disease

Consuming more unprocessed plants lowers the risk of chronic diseases like cancer and heart disease. Fruits and vegetables are rich in various nutrients that delay or prevent the onset of chronic disease.

Better Digestion

Plants are an excellent source of fiber, a nutrient that plays an essential role in digestion. Fiber acts as a natural scrub brush and passes through your digestive system carrying unwelcome things.

Cognitive Health

The foods you consume daily can also affect your brain health and protect you against cognitive decline as you age. Micronutrients found in plant foods are rich in iron, B vitamins, polyphenols, and probiotics that support our minds.

 

An empowering community that resources you.

Feed yourself and your family well. This community will provide you with expert nutrition advice, accountability, and support from like minded individuals.

 

01

Weekly Newsletter

This easy-to-understand newsletter will provide insightful tips, practical advice, and facts about current nutrition topics.

02

Monthly Call

This one-hour group discussion with nutrition expert, Dr. Karrie Heneman, will provide clarity on member submitted questions.

03

Recipe Drop

The recipes will feature a selection of easy seasonal dishes that will inspire you to elevate your meal routine while enjoying healthy food.

 

Meet the FoUNDER

Dr. Karrie Heneman, PhD

My mission is to inspire, educate, and engage, using this platform as a space to connect with like-minded individuals who share my love for nutrition. My hope is always that my lessons bring a touch of joy and healthy inspiration to your day.

Check out our Instagram!

@familymealsfirst

Lighten up your sandwiches without sacrificing flavor! One of the easiest, healthiest swaps you can make is trading mayonnaise for mashed avocado. Not only does it add a rich, creamy texture, but it also delivers a wealth of nutrients that your b
Looking for a simple, plant-based meal that your family can enjoy? This quinoa and roasted vegetable bowl is one of our favorites. It’s packed with nutrients, full of flavor, and super easy to prepare. Here’s how I make it: Cook
Keeping healthy snacks easily accessible is one of those small habits that can make a big difference in how we approach eating, especially on busy days. When hunger strikes and we’re in a hurry, it’s easy to grab whatever’s closest,
As a mom of four with a PhD in nutrition, I can't stress enough the benefits of eating with the seasons. Each season has vibrant flavors and nutrients—my fall highlights are butternut squash, sweet potatoes, pistachios, arugula, and pears. But
As a mom of four with a PhD in nutrition, I can’t emphasize enough the incredible benefits of adopting a plant-based diet! Research has consistently shown that incorporating more plant foods into our meals can lead to many health benefits. St
As a mom of four active kids, I know how important it is to start the day right, especially when juggling family and work. Here are five quick and easy plant-based breakfast ideas that pack nutrients and have at least 15g of protein and 5g of fiber.