Transform

by Kelsey Heenan

Nourish. Train. Transform.

Transform by Kelsey Heenan

Fitness and Nutrition Coach Kelsey Heenan, co-founder of The Daily Kelsey and HIIT Burn, has trained thousands–including some of Hollywood’s biggest names like Shay Mitchell and Sarah Levy. Her formula: transform your relationship with food and exercise to transform your body.

“One of the biggest problems I see is people ‘Frankenstein’ their fitness and nutrition approach,” says Heenan, “They take bits and pieces from different diets that they’ve seen on Instagram or that their friends are doing, and they end up with an approach that isn’t realistic and often can be counterintuitive, when what they need is one simple, flexible approach.”

After meeting Daily Dose Founder and Celebrity Chef Tricia Williams, Heenan knew she could deliver just that. They consulted with Dr. Jaime Schehr-Robinson, RD, to create a nourishing meal plan designed not only to deliver transformative results, but also to help you become more attuned with your body through mindful eating practices.

Fitness and Nutrition Coach Kelsey Heenan, co-founder of The Daily Kelsey and HIIT Burn, has trained thousands–including some of Hollywood’s biggest names like Shay Mitchell and Sarah Levy. Her formula: transform your relationship with food and exercise to transform your body.

“One of the biggest problems I see is people ‘Frankenstein’ their fitness and nutrition approach,” says Heenan, “They take bits and pieces from different diets that they’ve seen on Instagram or that their friends are doing, and they end up with an approach that isn’t realistic and often can be counterintuitive, when what they need is one simple, flexible approach.”

After meeting Daily Dose Founder and Celebrity Chef Tricia Williams, Heenan knew she could deliver just that. They consulted with Dr. Jaime Schehr-Robinson, RD, to create a nourishing meal plan designed not only to deliver transformative results, but also to help you become more attuned with your body through mindful eating practices.

Transform by Kelsey Heenan

The Plan

“This plan isn’t about restriction but rather intentionally includes nutrients–both macro and micro–to support performance and health goals,” says Dr. Schehr-Robinson. The secret to itseffectiveness? Protein, Fiber, antioxidants, and seasonal ingredients:

PROTEIN: To build lean muscle (which improves metabolism) and feel full from your food.

FIBER: To improve digestion, control appetite, increase energy levels, lower blood pressure, reduce inflammation and nourish the gut.

ANTIOXIDANTS: To reduce and prevent damage to our cells, which supports everything from anti-aging to brain function, plus enhance skin appearance and texture.

SEASONAL INGREDIENTS: For more nutrient density, flavor, and higher concentration of vitamins and minerals. Plus a lighter carbon footprint!

Transform by Kelsey Heenan Meal Plan with Daily Dose

“I want to help people feel informed and improve their relationship with food,” says Heenan, “And I want them to understand it’s not an all or nothing approach–that type of mindset leads to yo-yo dieting, which is the opposite of the behavior we want to train.”

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New Menu

week of May 6th

day 1

Breakfast
Raw Cacao Almond Meal Pancakes, Raspberry Coconut Cream, Hard Boiled Eggs
Almond Meal, Flax, Chia, Farm Eggs, Raw Cacao, Monk Fruit, Baking Soda, Sea Salt, Raspberries, Young Thai Coconut Meat

Lunch
Spring Sous Vide Salmon Porchetta, Steamed Red Carrots, Asparagus, Fennel Salad, Pine Nut Parm Dressing, Rice
Salmon, Fennel, Garlic, Parsley, Basil, Rosemary, Oregano, Carrots, Asparagus, Fennel, EVOO, Lemon Juice, Pine Nuts, Nutritional Yeast, Sea Salt, Rice

Dinner
Salmon, Fennel, Garlic, Parsley, Basil, Rosemary, Oregano, Carrots, Asparagus, Fennel, EVOO, Lemon Juice, Pine Nuts, Nutritional Yeast, Sea Salt
Chicken, Flax, Sesame, Nigella Seeds, Eggs, Cassava Flour, Sweet Potatoes, Nutmeg, Almond Milk, Sea Salt, Spinach, EVOO

day 2

Breakfast
Everything Almond Meal Bagel, Farm Egg, Smoked Salmon, Turmeric Coconut Labne
Almond Meal, Flax, Egg, Sea Salt, Baking Soda, Chia, Sesame, Broccoli Seeds, Garlic, Sea Salt, Eggs, Salmon,  Turmeric, Coconut Meat, Watercress

Lunch
Mexican Turkey Slider Salad, Spring Pea Guacamole, Turmeric Fermented Jicama, Cashew Cilantro Lime Dressing, Sweet Potatoes
Turkey, Onion, Cumin, Coriander, Chile, Peas, Avocado, Cilantro, Cilantro, Turmeric, Apple Cider Vinegar, Gem Lettuce, Cashew, Lime Juice, EVOO, Cilantro, Sea Salt, Sweet Potatoes

Dinner
Turkey, Onion, Cumin, Coriander, Chile, Peas, Avocado, Cilantro, Cilantro, Turmeric, Apple Cider Vinegar, Gem Lettuce, Cashew, Lime Juice, EVOO, Cilantro, Sea Salt, Sweet Potatoes
Shrimp, Lemon, Bay Leaf, Garlic, Risotto,  Leek, Spinach, Asparagus, EVOO, Sea Salt

day 3

Breakfast
Denver Farm Egg Squares, Potato Hash
Eggs, Ham, Peppers, Onions, Sweet Potatoes, Nutmeg, EVOO, Sea Salt

Lunch
Joyce Chicken Ramen Bowl, Spring Vegetables, Miso Tahini Dressing
Chicken, Shirataki Noodles, Purple Potatoes, Carrots, Spring Onions, Shredded Red Cabbage, Miso, Orange, Tahini, EVOO, Tamari, Sea Salt

Dinner
Spaghetti and Grass Fed Meatballs, Marinara
Grass Fed Beef, Onion, Thyme, Garlic, Parsley, Tomato, Basil, Brown Rice Noodles, EVOO, Sea Salt

day 4

Breakfast
Lemon Chia Muffins, Blueberry Compote, Hard Boiled Eggs
Almond Meal, Flax, Chia, Cassava, Farm Eggs, EVOO, Baking Soda, Almond Milk, Sea Salt, Blueberries, Monk Fruit

Lunch
Halibut Cakes, Zucchini Noodles, Avocado Pesto, Scallion Rice
Halibut, Carrot, Celery, Onion, Egg, Lemon, Mustard, EVOO, Zucchini, Avocado, Nutritional Yeast, Hemp Seeds, Pepper, Scallion Rice

Dinner
Spring Heritage Turkey Meatloaf, Spring Pea Crust, Zucchini Spinach Fritters, Dilly Potatoes
Turkey, Carrot, Celery Onion, Peas, Garlic, Thyme, Tarragon, Zucchini, Spinach, Basil, Egg, Cassava Flour, EVOO, Sea Salt, Black Pepper, Dill, Potatoes

day 5

Breakfast
Farm Egg Frittata, Asparagus, Spring Onion, Peas, Nutty Bread
Eggs, Asparagus, Onions, Peas, Nutmeg, EVOO, Sea Salt, Almond, Pistachio, Pumpkin Seeds, Sunflower Seeds, Flax

Lunch
BBQ Heritage Pulled Pork, Cassava Chia Bun, Kale-Cabbage Slaw, Turmeric Tahini Dressing, Rice
Pork, Onions, Tomatoes, Monk Fruit, Worcestershire Sauce, Mustard, Paprika, Garlic, Thyme, Water, Sea Salt, EVOO, Kale, Cabbage, Carrots, Turmeric, Tahini, Apple Cider Vinegar, Water, Almond, Egg, Flax, Baking Soda, Rice

Dinner
Lemon Chicken, Cauli Orzo, Spinach, Rice
Chicken, Egg, Cassava Flour, Nutritional Yeast, Lemon, EVOO, Sea Salt, Capers, Garlic, Chicken Broth, Black Pepper, Cauliflower, Onions, Spinach, Rice

Need help?

Get in touch with us at info@dailydoselife.com and we’ll be happy to help guide you.

Frequently Asked Questions

What is the macronutrient breakdown of the Plan?
The plan is 1500 calories a day made up of 133 grams protein, 110 grams of carbs, and 59 grams fat daily.

I need more calories in my plan. What should I do?
You can choose from any of our snacks and desserts in the market section of our site. You can also supplement at home with nuts, nut butters, and fruits.

Is this a weight loss or maintenance plan?
The short answer is both. If you are looking to lose weight, this is a great plan that allows for a lot of flexibility. If you are at your optimal weight and body composition, this is a great maintenance solution.

I prefer eating fish versus grass-fed meats and poultry.
The Ketotarian plan we developed with Dr. Will Cole is perfect for you, check that out here.

Is Transform just for athletes and bodybuilders?
While the Transform diet was made popular by many athletes and gyms, it is a helpful lifestyle for anyone – from those wanting to feel their best, to those with autoimmune conditions.

Why do you avoid whole grains?
Contrary to popular belief, whole grains are not that healthy. Grains contain toxic anti-nutrients, lectins, gluten, and phytates. Human beings are not wired to properly digest these anti-nutrients.

While we do our best, we do not provide a product for people with medically-necessitated diets or severe allergies. We are a facility that processes tree nuts.

At Daily Dose we are dedicated to reducing our environmental footprint.

All our containers and delivery material is fully recyclable or compostable. Learn more about our sustainability efforts here.

This program is not intended to diagnose, treat, cure or prevent any disease. We recommend that you consult with your doctor prior to starting this program if you have a medical condition or are taking any prescription medications or nutritional supplements.

Kelsey Heenan and Daily Dose Life

Kelsey Heenan, is certified trainer, nutrition coach, and the Co-Founder of the brands HIIT BURN and The Daily Kelsey. She is also a trainer on Openfit, where you can find her programs Four Weeks of Focus and Get Strong with Kelsey. She has worked with tens of thousands of people across the world to become healthier, happier, and more fit through her workout, nutrition, and mindset programs. Kelsey works with celebrities, athletes, and people from all types of backgrounds and fitness levels. She was recently featured on the cover of Strong Fitness Magazine and her work has been featured in publications like Shape, Women’s Health, Men’s Health, Forbes, Nike Training, and Muscle & Fitness. Kelsey helps you get fit by improving your relationship with food, exercise and your body, to help you become Stronger Than Ever in every sense!