The Well-Planned Plate with Coach Heather

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The Well-Planned Plate with Coach Heather

Certified Trim Healthy Mama Lifestyle Coach helping ladies on their wellness journeys through 1:1 coaching.

10/27/2025

If you encounter a woman in midlife:

-hug her neck
-check in with her
-stop and listen to her
- lift her up in prayer
-compliment her
-let her know she’s not alone
-pray for her again
-invite her to church
-love on her in any way you can

You and her…come join Journeying Life Together with Coach Heather (an unofficial THM group) and I’ll love on y’all both💗💗

10/23/2025

🌿 A Hormone-Friendly, Well-Planned Plate 🌿

When I build a Well-Planned Plate, which I’m passionate about; I’m not counting calories or tracking macros — I’m focusing on food freedom with purpose. Every choice supports balanced hormones, steady energy, and a happy metabolism. 💪

Here’s what’s on my plate today and why it works:

🥬 Collard Greens (with 1 tsp olive oil) – rich in fiber, calcium, and magnesium to support estrogen balance and healthy detoxification. That touch of olive oil helps your body absorb essential nutrients.

🍎 Apples with Ceylon Cinnamon + Gentle Sweet – a warm, naturally sweet fuel that satisfies cravings while keeping blood sugar steady and supporting insulin sensitivity.

🍳 Egg Whites with Nutritional Yeast – lean, hormone-loving protein paired with B vitamins to boost metabolism and support mood and energy production.

🍓 Berries (strawberries + blueberries) – full of antioxidants that fight inflammation, protect your cells, and support hormone balance from the inside out.

🍶 Low-Fat Cottage Cheese – a creamy, protein-rich choice that provides staying power between meals and keeps your blood sugar steady.

Each part of this plate has a purpose — nourishing your body, balancing your hormones, and helping you thrive in midlife and beyond. 💕

10/22/2025

Are you confused by all the “diet” noise out there? God provided abundant plant, grain, and animal sources to nourish our bodies.

10/21/2025

🌿 Hey Sweet Friends 🌿

Are you a woman in midlife who feels like your body has started writing a new chapter—and forgot to give you the memo?

Maybe you’re navigating:
• Hormone shifts that leave you feeling out of sorts
• Mood swings, anxiety, or that constant edge of overwhelm
• Energy crashes that hit mid-afternoon and don’t let up
• The endless question of what should I even eat anymore?

You’re not alone. And more importantly—you don’t have to figure this out alone.

I created a beautiful, grace-filled space called Journeying Life Together with Coach Heather (an unofficial THM group) made just for women like us. It’s a community of encouragement, support, and practical tools to help you walk through this season with confidence, nourishment, and truth.

💬 We talk faith, food, mindset, and midlife.
💖 We lift each other up and remind one another that healing is possible and joy is still ahead.

If you’re craving connection, wisdom, and a safe place to land—come join us. I’d love to welcome you personally.

You’re not meant to do this alone. Let’s journey life together.

— Coach Heather
The Well-Planned Plate

10/20/2025

🌿 Building a Well-Planned Plate Doesn’t Have to Be Complicated

Each component of your meal has a purpose — and when you start to see your plate as a collection of intentional building blocks, you begin to nourish your body in a whole new way. 💪✨

Here’s what’s on my plate today:
🥦 Okra – full of fiber and prebiotics for gut health
🥓 Lean Canadian bacon – a great source of protein without added fat
🍳 Egg whites with nutritional yeast – light, protein-packed, and full of B vitamins
💜 Beet kraut with raw pumpkin seeds – probiotic-rich with a sprinkle of healthy fat and crunch
🥔 Red potatoes – a satisfying, wholesome carb for steady energy

This is a perfect E-style Trim Healthy Mama meal — balanced, energizing, and easy to pull together. 🙌

Remember: your meals don’t need to be fancy to be intentional. Start with real food, balance your fuel source, and give your body the nourishment it deserves. 💕

10/18/2025

Teaching really is my calling.

Most mornings; you’ll find me in our schoolroom-coffee or tea in hand-teaching our boys, walking alongside them as they learn, grow, and discover who God created them to be. Then, in the afternoons; I shift gears and step into my office where I get to teach and coach women walking through their own seasons of learning and transformation.

Both roles—homeschooling mom and THM lifestyle coach—are woven together by the same heartbeat: helping others grow in wisdom, confidence, and grace. Whether it’s guiding my sons through their studies or helping women renew their health and mindset through the Trim Healthy Mama lifestyle; I’m reminded daily that teaching isn’t just something I do—it’s part of who I am.

God has a way of using our gifts in more than one setting, doesn’t He? What a joy to pour into the next generation in the morning and pour into women seeking wholeness and balance in the afternoon. Different ages, different lessons—but the same purpose: to nurture growth, hope, and faith in every heart I meet. 💛
🌿 Ready to find your rhythm again? Learn more about my 1:1 coaching options—Reset & Renew and Transform & Thrive—over at https://www.thewellplannedplate.com
If you’re feeling the nudge to care for your body, mind, and spirit with more intention; let’s connect and see which coaching path fits your season best.

10/17/2025

✨Fueling Friday Feels✨

Ending the week strong with a balanced Trim Healthy meal that hits all the right notes —

💪 Protein-packed grilled cheese from THE
🌶️ Gut-loving kimchi
🥒 Pickled okra + fresh veggies for crunch
🍓 Sweet berries + a sprinkle of raw pumpkin seeds for healthy fats
🥛 And a creamy vanilla protein milk to tie it all together!

Every meal is a fresh opportunity to nourish your body — not from guilt or perfection, but from love and intention. 💕

Let’s finish this week fueled, focused, and full of gratitude for how far we’ve come!
You don’t need fancy — just real food, real balance, and real life on your plate. 🌿

10/17/2025

Protein wisdom

10/16/2025

An Invitation to Reset, Renew, and Transform

Sister Friend,

If you’ve been feeling weary in your wellness journey—tired of starting over, overwhelmed by all the noise, or unsure where to even begin—YOU ARE NOT ALONE. I’ve been there, too. I know what it’s like to crave change, but also to feel stuck in a body and mindset that just doesn’t feel like “you” anymore.

That’s why I created my 1:1 coaching programs—Reset & Renew and Transform & Thrive—for women just like you. These aren’t quick fixes or one-size-fits-all plans. They’re intentional, grace-filled journeys built around faith, sustainable Trim Healthy Mama principles, and the deeper heart work that fuels lasting transformation.

In our time together, we’ll rebuild your foundation—physically, emotionally, and spiritually. You’ll learn how to fuel your body with confidence, restore balance to your hormones, and develop rhythms that fit your real life (the soccer practices, the late dinners, the busy mornings—all of it). You’ll discover how to see food as nourishment, not punishment; and how to speak life over your health instead of shame.

If you’ve been praying for direction, for accountability, or for someone to walk beside you who understands midlife from the inside out… this is your invitation.

✨ Come work with me inside The Well-Planned Plate.

✨ Let’s build your next chapter—one that feels aligned, empowered, and anchored in grace.

You can explore both coaching options on my website https://www.thewellplannedplate.com today. Let’s journey life together, friend.

10/14/2025

Let’s talk about extreme diets…

Keto. Low-carb. Paleo. Carnivore. Whole30. Intermittent fasting. Vegan. Juice cleanses. Detox teas.

The list of fad diets grows longer every year — each one promising quick fixes, tighter control, or faster results.

But here’s the truth: when we begin to leave out entire food groups, we step outside of how God designed us to be nourished. From the beginning, He gave us abundance — not extremes. He placed fruit in the garden, grain in the field, meat in the pasture, fish in the sea, honey in the comb, and oil from the olive. His creation was full of variety, balance, and nourishment.

We were never meant to live in cycles of restriction, fear, or obsession. We were meant to steward our health with wisdom and gratitude — to fuel our bodies with what they need, when they need it, and to walk in freedom, not bo***ge.

Friend, have you been listening to all the noise and chasing all the things? Maybe it’s time to let go of the noise of every new trend… and return to the simple provision that has always been enough. 💚

-Coach Heather

The Well-Planned Plate with Coach Heather

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Disputanta, VA
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https://www.thewellplannedplate.com/

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