Rawk the Year Meal Planner
Plant-Based Meal Plans Made Simple
Over 7,500 people have joined Rawk the Year for customizable plant-based meal plans to nourish their body, reduce cravings, boost energy levels and change their lives.
Featured In
Done-for-you Weekly Menu
Inspiration & guidance each week
Enjoy curated meal plans with adjustable servings and swappable recipes with one click. Access from your phone, computer or download the printer-friendly PDF and print.
Enjoy top-rated healthy Recipes
Access Jen’s signature recipes in one place
Filter the 625+ recipes based on ratings, cook time, seasons, ingredients, and more! Save your favorites to easily add to future meal plans and make the ones you’ve made to track progress.
Save time with grocery list generator
Know exactly what to buy in seconds
Enjoy automated grocery list for all menus that are mobile-ready and printer-friendly. Access from your phone or print it out and take to the store so you never miss an item.
Positive Support Group
Amazing accountability & guidance
Private members-only support group to help you eat better and gain confidence in the kitchen.
My energy levels have soared. I’ve found foods to fuel my passions. I’ve ran across the Grand Canyon and taken hiking trips I never imagined I could do. I’m more active now than I was a decade ago!
KAVLI KUKREJA
Menopause wreaked havoc on my weight. Having Rawk the Year as a guide helped me lose 37 pounds in 9 months. Green smoothies, meals and snacks… everything I needed to be successful in my quest to regain my optimum weight, be healthy and feel great.
BEVERLY DOUCETTE
I’m more fit, energetic and I’ve lost weight, too! There’s definitely a difference! I love cooking so trying all these new foods has created a whole new world for me. I’m really enjoying the new flavors.
WENDY ROGGE
When I lost my dad to cancer, I ate a lot of junk food, drank a lot of beer and didn’t move very much. Eventually, I was tired of not knowing the person in the mirror and I made myself commit to plant-based eating in 2023 with Rawk the Year and dropped 20 pounds. I put on a bikini for the first time in years and felt great.
Jen HansardTake a Tour of the Meal Planner!
Top-Rated Plant-Based Recipes
Weekly plans include top-rated smoothies, snacks and meals to support your health goals.
Limited-Time Bonuses
LIVE COOKING CLASSES
Cooking classes + support
Virtual classes with me, Jen Hansard, inside our private support group. You’ll learn how to eat to feel amazing, kitchen tips, build custom meal plans + best kitchen tools.
5-Day Fix Plan
Live Community Event to Reset Habits
Join now to be a part of our next live 5-Day Fix, where we commit to resetting our habits and giving our diet a mini makeover. Includes a 5-day meal plan plus daily activities to promote a healthier you.
At-Home Fitness Program
Strengthen your body
Get stronger and leaner with five weeks of workout plans and guided videos, including full-body strength, core and HIIT cardio.
More Plant-Based Success Stories
In 8 months, I’ve lost 45 lbs and continue to make healthy choices for myself! Rawk the Year gives me accountability and long-term support I need to be get results and maintain them.
SHANNON BRYCK
I truly enjoy the community, the recipes and the positive energy. Rawk the Year makes it so easy to eat clean and healthy.
LORI L.
I’m convinced that plant-based foods help my mind and body operated on a higher plane! I feel great and the recipes are so tasty. I like how the plans are prepared ahead, allowing me to customize and then give me a grocery list.
SANDRA MELANSON-AUSSEM
Rawk the Year provides the accountability and support I need to curb cravings and keep making healthy choices. The recipes are absolutely amazing. I have not been disappointed.
JENNIFER ALEXANDERWhy Jen Hansard creates…
Weekly Plant-Based Meal Plans
As we get older, our metabolism slows down, making it harder to stay strong, lean and energized. There was a period when my weight started creeping up. Something had to change, so I focused on my diet.
With the help of a friend, I started drinking green smoothies, snacking on carrots with hummus and followed a plant-based diet. I never counted calories, never felt hungry and never dreaded a meal. My body came back to me stronger and more energized than I ever imagined (and it was pretty quick too!).
The more plants I ate, the better I felt and the more things I was able to do.
I woke up feeling energized and excited to work out. I could run farther and faster. I was happier overall and looked forward to doing stuff with the kids, pursuing my own hobbies and planning our next family adventure. Yet that’s just the beginning. A plant-based diet can:
- Boost your immune system
- Reduce inflammation
- Achieve & maintain a healthy weight
- Increase your fiber intake
- Prevent or reverse disease
I got my life back through a plant-based diet
Since 2012, I’ve been on a mission to help others eat more plants. Now, that doesn’t mean you have to eat plants 100% of the time to reap the benefits (I don’t even do that— I occasionally eat chicken, cheese and always use half and half in my coffee). You see— just adding one smoothie and one plant-based snack or meal each day can create some serious momentum.
Eating plant-based can take a tremendous amount of time IF you don’t have a system in place. I’ve created a system to save you time, money and sanity.
The Rawk the Year plant-based meal plan system incorporates smoothies, snacks and meals. Enjoy weekly done-for-you plans using seasonal ingredients, wellness challenges and members-only community.
It’s time to get delicious and healthy food on your table without adding stress. Are you ready to be the healthiest version of yourself?
Let’s rawk the year!
– Jen Hansard
Plant-Based Meal Planner FAQ’s
We understand that many people in our community have varying allergies, eating habits and dietary restrictions. Under your profile, you can state any ingredient sensitivities and weekly meal plans will be adjusted based on that. We’re here to help with common swaps (swapping mangos for peaches, or sun butter for almond butter, etc.), yet we encourage anyone with dietary restrictions to take the meal plans and cleanses to their doctor/nutritionist for guidance in making this work.
Cooking whole foods does take longer than a freezer meal, so we are all about the prep ahead tips and tricks, as well as batch cooking when possible. We provide prep guides on how to cook a week’s worth of quinoa, and making grab and blend smoothie packs so that you can prep ahead like a boss, then ease into each meal ahead of the game.
This plan was made for you! There may be some who wish our plans had recipes mapped out for every meal of every day. If that’s what you’re looking for, then you can find those all over the world wide web. But you won’t find them here. Our meal plans are designed for people with an active lifestyle (shuttling kids, working long hours, chasing dreams). That’s why we use the 3-3-3 system (3 meals, 3 snacks, 3 smoothies a week). If you stick with that, you’ve succeeded!
Committing to making a meal in your kitchen three nights a week might sound like a lot, but you can do it. and your body and mind will thank you for it later! Prepping nutrient-dense snacks to take to work (or your kid’s events) can help you when you’re craving a frappuccino or a pastry—they can even work as a small lunch in a pinch! Blending three smoothies a week to drink for breakfast (or a mid-morning snack) will give your body a much-needed energy boost, along with delivering high levels of fiber, protein and vitamins.
We use the 3-3-3 system (3 meals, 3 snacks, 3 smoothies) as our foundation for you to build upon. You can add snacks, meals and desserts to every single day if you want! Yet the reality for most of us, committing to making a home-cooked meal three nights a week is a huge win. Rawk the Year takes out the planning and guesswork so you can focus on making food that nourishes your mind and body.
While our plant-based meal plan and programs are void of meat, dairy, and gluten-free, we encourage you to adjust as you want. You can easily add meat, cheese and eggs to most of the recipes and many rawkstars do that! You’ve got to make this work for you.
We offer a 7-day free trial so you can test out the recipes and meal plans. If you love it, you’ll be automatically charged on day 8. If you decide Rawk the Year isn’t for you, cancel during the 7-day trial period and you won’t pay a dime.