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Nourish. Train. Transform.

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!

A Taste of Home

All Daily Dose meals are formulated with

Regenerative farm to table ingredients | Nutritionally formulated | Chef-prepared | Ready-to-eat


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Ne Fall Menu

week of October 2nd

Day 1

Pumpkin Cinnamon Rolls
Cranberry Seed Vanilla Cream, Raspberry Tahini Smoothie

Citrus Roasted Wild Salmon, Pomegranate Salsa
Shaved Fennel, Red Onion, Tuscan Kale, Fall Squash, Turmeric Tahini Dressing, Lemon Chive Quinoa

Braised Grass Fed Beef
Cauliflower Polenta, Sautéed Greens

Day 2

Apple Spiced Almond Pancakes
Ginger Cardamon Apple Walnut Salsa, Sausage

Turkey Meatloaf
Roasted Fall Squash,Haricot Vert, Cranberry Dressing, Purple Potatoes

Wild Shrimp Lo Mein
Butternut and Zucchini Noodles, Carrots, Celery, Napa Cabbage, Scallions

Day 3

Nigella Sesame Bagels
Farm Egg, Chive Cashew Cream, Slow Roasted Tomatoes

Mahi Mahi Fish Taco Salad
Butter Lettuce Cups, Shaved Cabbage, Pickled Onions, Pepitas, Seeded Avocado, Jalapeño Ranch

Chicken Parm
Basil Cashew Cream, Marinara, Garlic Sautéed Broccoli, Brown Rice Noodles

Day 4

Fall Harvest Farm Egg Frittata, Broccoli, Carrots, Butternut Squash
Turkey-Sage-Sweet Potato Hash

Green Goddess Chicken Salad
Shaved Brussels, Roasted Okinawa Potatoes, Spiced Almond Croutons, Green Goddess Dressing

Spaghetti & Meatballs
Spaghetti Squash, Marinara, Pork & Grass Fed Beef Balls

Day 5

Cherry Fig Vanilla Almond Muffins
Apple Compote, Beet Fermented Hard Boiled Eggs

Pulled Chicken Sesame Noodle Salad
Shirataki Noodles, Shaved Brussels, Purple Cabbage, Red Onion, Julienne Butternut, Miso Tahini Dressing

Shepard’s Pie
Grass Feed Lamb. Carrots, Peas, Onions, Potato Crust

“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.”

Need help?

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

Kelsey Heenan

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!

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.

Daily Meal Plans

Paleo by Tricia Williams

Power Plants by Daily Dose

Keto by Daily Dose

Performance Meal Plans

SuperCharged by Don Saladino

Transform by Kelsey Heenan

Compare Plans

Prescriptive Meal Plans

The Ketotarian by Dr. Will Cole

Forever Strong by Dr. Gabrielle Lyon

Meals by Dr. James DiNicolantonio

The LUV Diet by Dr. David Perlmutter

Compare Plans

Cleanse Programs


The Program

The Daily Blog






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