2-Week Autoimmune Meal Plan

Autoimmune-Friendly Meal Plan: Follow The 90-30-50 Method for Weight Loss & Reduced Inflammation!

Digital file•1 file•By Courtney Kassis

4-Week Spring Reset Program 2024

Real food & whole-body reset to improve your energy & metabolism.

Course•By Courtney Kassis

4-Week Summer Reset Program 2024

This program includes dietitian-created meal plans following The 90-30-50 Method: 90g protein minimum daily, 30g fiber minimum daily, 50g healthy fats minimum daily. These plans are created to promote blood sugar balance, hormone balance & weight loss while energizing, satiating & nourishing the body. There are five 4-week meal plans included: low-glycemic, gluten-free, gluten- & dairy-free, Pescatarian & vegan plan options. The program is self-paced and can be started at any time. Daily macronutrient breakdown & weekly grocery lists included.

Course•By Courtney Kassis

6-Week Spring Transformation Challenge

The Spring Transformation Challenge is a 6-week real food program built around the 90-30-50 method designed to help women lose fat, balance hormones, and reduce inflammation through nutrition. Each week you'll receive a done-for-you meal plan and grocery list set to 1,400 to 1,500 calories, built around the 90-30-50 minimums of 90g of protein, 30g of fiber, and 50g of healthy fat. Every plan is gluten-free and anti-inflammatory with dairy-free swaps included throughout. You'll also get access to a private community group and 1 free month of the app at launch. The challenge runs April 7 through May 18, which is 6 weeks to feel lean, energized, and like yourself again before Memorial Day weekend. This is the last challenge before everything moves into the app! Whether you're starting fresh or starting over, this challenge gives you the structure, accountability, and community to finally make it stick.

Course•By Courtney Kassis

Fall Fit in 4 Program (2024)

Four 4-week meal plans that follow The 90-30-50 Method daily, helping you effortlessly reach your health goals. All plans created by Registered Dietitian and creator of The 90-30-50 Method, Courtney Kassis. When enrolled, members will have immediate access to all meal plans: *4-Week Low-Glycemic Plan *4-Week Gluten-Free Plan *4-Week Gluten- & Dairy-Free Plan *4-Week Pescatarian Plan Plans are set to a 1400-1600 calorie range and geared towards weight loss, blood sugar balance & hormone balance.

Course•By Courtney Kassis

Fall Fit in 4 Program (2025)

The Fall Fit in 4 Program is your go-to seasonal meal plan that brings structure back to your day without restriction. Whether you’re coming off a chaotic summer or just ready to feel more energized, confident, and in control, this program is your step-by-step plan for doing it all through real food and realistic routines.

Course•By Courtney Kassis

Fit in 4: Off Season Collection

Includes Fall 2024, Winter 2024–25 & Spring 2025 plans to boost fat loss, balance hormones & energy.

Bundle

Full-Year Bundle

All four seasons, one powerful method. A year of fueling your body - simplified.

Bundle

Spring Fit in 4 Program (2025)

I’m thrilled to announce the Spring Fit In 4 program: a transformative four-week, *self-paced* fat loss program designed to help you achieve your health goals in 2025. Courtney will guide you every step of the way with access to a private *Spring Fit in 4* online community plus four 4-week meal plan options to choose from: 4-week low-glycemic plan 4-week gluten-free plan 4-week gluten- and dairy-free plan 4-week pescatarian plan Each meal plan is packed with nourishing, real-food recipes that are both satisfying and effective for weight loss. The program is designed to help you: ✅ Achieve fat loss ✅ Balance blood sugar ✅ Optimize hormone balance ✅ Reduce inflammation ✅ Improve your relationship with food The Spring Fit In 4 program isn't about quick fixes; it's about building sustainable healthy habits that can last a lifetime - YES, it is possible! Join the Spring Fit in 4 program to embark on a journey towards a healthier, happier you!

Course•By Courtney Kassis

Summer Fit in 4 Program (2025)

Course•By Courtney Kassis

Winter Fit in 4 Program (2024/2025)

4-Week Winter Reset Program 2024-2025

Course•By Courtney Kassis

Winter Fit in 4 Program (2025)

Winter Fit in 4 is your roadmap for fat loss and hormone balance through the season when most people fall off. This plan keeps you consistent through the holidays with simple meals, structured habits, and realistic routines that support your metabolism. No chaos. No restriction. Just a clear path so you can feel lighter, clearer, and in control all winter long.

Course•By Courtney Kassis