Got Balanced Meals?


Have you ever heard someone say "I tried to go vegan but I was always so tired" or "The vegan diet made me sick" or "I didn't get enough protein on the vegan diet so I had to start eating meat again."

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As a long-term Vegan and Nutritional Consultant, it's concerning to see statistics like this: "Researchers at the Humane Research Council found that as many as 84 percent of vegetarians and vegans go back to consuming animal products at some point."

84%?! Whoa. That's a major majority, folks. What's the point of going vegan (for your health, for the animals, for the environment— insert your reason here) if you're not going to learn how to do it right?

To stay on track with your vegan lifestyle for years to come you need to learn what a balanced vegan diet looks like. You need to know without a doubt which foods to eat (or supplements you need) each day to ensure you're getting the nutrients to support your good health for the long term.


But They Didn't Teach You This Stuff In Grade School

What you learned about The 4 Food Groups doesn't exactly help when you go Vegan, does it?

Cartoon teacher in front of a chalkboard with the words The 4 Food Groups

Remember those posters making an appearance in every classroom when you were a kid? You know the ones, with pictures of cows and milk and eggs?

It was ingrained into your brain! Drink your milk and cheese and eat your (yes, they actually encouraged this) ice cream. Eat your meat, fish, and poultry. Every day eat your eggs. But...

Somewhere along the way you decided to check out the vegan diet.

And then?

All hell broke loose, didn't it?


Suddenly it feels as if you're in a new world where you don't speak the language. You understand the vegan diet means no dairy, meats, or eggs, but you have no idea what else there is or how to pull it together into meals you can feel good about eating.

I mean, you might not really love vegetables. You don't have a lot of experience cooking with whole grains (and everyone seems to think grains are evil—are you even supposed to eat them?). And the only beans you've had are in chili or refried next to some Mexican food. And what are you supposed to make of soy? You've heard conflicting advice—should you even eat it? And what about nuts? And seeds? Aren't they fattening?

And even if you had a solid idea of the foods that can replace what you're used to, you don't have any idea how much of each of them you're supposed to eat every day.

It's all just so overwhelming.

Calgon, take me away!

You just want to find a way to move to a diet filled with these new vegan foods in a way that doesn't interfere too awfully much with your life. Is that even possible?!

My friend, it's time to put an end to that deer-in-the-headlights feeling that's brought you this confusing place where you're not moving forward—you're feeling stuck and paralyzed with fear of making a mistake.



Simple clean tomato

I'll teach you how to rethink the food on your plate so you can:

  • Wake up every day knowing exactly which foods make up a well-balanced and healthy vegan diet;
  • Confidently walk into a grocery store knowing the best health-supportive ingredients to buy—that won't cost you a "whole paycheck";
  • Boldly enter your kitchen, see what's on hand, and then create a meal on-the-fly filled with healthy foods that you love;
  • Gain a thorough understanding of WHY to choose certain foods over others.



Sassy Here, Chief Cook and Bottle Washer Around These Parts

Sassy

I'm a long-time vegan chef, Nutritional Consultant, and publisher of VeganCoach.com.

In my professional opinion, these are the 3 things holding people back from long-term success with the vegan diet:

  • Lack of clear direction of what a healthy diet looks like. Without a destination in mind, how could you possibly hope to find your way? Again, it's not like they taught you this stuff in school;

  • Complete confusion if you conduct any amount of research whatsoever. The conflicting advice out there is mind boggling. How can you possibly discern what is correct and who to believe and trust?

  • Busy lives mean you don't have the time to devote to learning the vegan ropes. After working all day, trying to find some time for exercise, cleaning your house, cooking, spending time with family and/or friends, and trying to get it all done before it's time to go to bed and start all over again? Oy vey! It's exhausting, isn't it? Who has time for any extras?

Your everyday actions should bring you closer to your goal, not drive you away because things are too difficult and overwhelming.

So I created a course to help people just like you who are ready to start making sense of their vegan diet with less effort, less confusion, and perhaps best of all less time spent trying to figure it all out.

Cartoon of Sassy holding a menu that says Vegan Creation Made Easy - Good For You, Good For the Planet

Welcome to Plan It With Sass, one of our on-demand and online vegan meal planning courses.

Plan It! teaches you exactly WHAT to eat every day—and WHY!

You'll wake up each and every day with a clear idea of the vegan ingredients that are part of a well-balanced vegan diet.

It's easy, fun, and it completely eliminates confusion.

Plus, the meals you'll learn to create are not only good for you, they're good for the planet.    :)


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What follows is a description of what you'll find contained in the course, along with testimonials from some of my students. If you have any questions, please let me know via my Contact form or through the Facebook comments below.

Ringing Telephone

Or you can click here to Chat w/Sass. Sign up for an available 20-minute time slot, and I'll give you a call to answer any questions you have about the course. Absolutely no pressure or obligation. Just friendly me and (hopefully) friendly you. Click the link for more details. Thanks!    :)



Lara Orlando and Daniel Kaars"We truly think this is a life-changing course.

"When we first starting reading up on vegan issues we were overwhelmed by all the information - all the things we "needed to know" seemed so daunting. The info in this book and on your website convinced us that it's not only possible but actually not so difficult at all to change our eating habits altogether.

"This course has really become a bible for us and has changed our lives! We wish everyone knew that adopting a healthier, more humane way of eating is way easier than most people think!"

Lara ORLANDO and Daniel KAARS
Perth, Western Australia



Erica Horowitz

"Sassy does not just assume that the student already knows all the basics; she explains everything from the ground up, which is essential for newbies, and a great refresher for long-time vegans.

"Sassy's writing voice is friendly, bubbly, understanding, and nonjudgmental. I felt like I was getting great advice from a caring, well-informed friend."

Erica Horowitz
Park Ridge, New Jersey




I'll give you a tried-and-tested road map to follow that pinpoint the many advantages of the vegan diet—as well as those places you need to pay special attention to—so you can feel good and comfy with your decisions.

As you go along on your journey, you'll learn to discern fact from rhetoric, discover what it means to eat a healthy and well-balanced plant-based diet, pull together a grocery list in minutes, cut down on your time grocery shopping, and learn how to easily make a tasty meal based on the foods you love.


As a long-time Vegan (and Nutritional Consultant) I'll teach you what you need to know to lead a healthy and well-balanced plant-based lifestyle.

That's because I not only live it every day but I've coached hundreds of clients and students over the years.

My step-by-step easy to understand and follow on-demand online course will teach you how simple it is to become confident in your new food choices.

I'll take you by the hand and show you the sights, explaining the hows and the whys of various food choices as well as how to incorporate them into your life, including cooking and shopping tips you won't find anywhere else.


When you join me on your Plan It With Sass!  adventure...

You'll learn everything you need to know so you can make knowledgeable, informed decisions when it comes to your vegan diet. You'll change how you view your meal planning so you can have fun and eat what you love!

Image of classroom

As you make your way through Plan It!, we’ll cover the food groups you should include in your healthy vegan diet, including the amounts of each food group to shoot for each day.

We'll also have in-depth discussions about protein, carbohydrates, calcium, fats, and so much more.

You'll work your way along in easy-to-digest Lessons, learning exactly what it takes to create your very own vegan menus from scratch (with 100% flexibility) built on the most current recommendations from top doctors and Dietitians.

Plan It! helps you feel empowered and confident on your vegan journey, with meal planning tips and techniques that you'll use for years to come.


How This Course Works

Plan It With Sass! is an on-demand online course. That means that you don't have to wait for a time in the future for your class to begin, you can get started whenever you're ready.

The course is held in our user-friendly online classroom where you'll be joined by other students on the same path as you.

Each week a new Lesson is unlocked and made available to you in our online classroom. So you can take the course as it comes, or take your time going through the material. Our students tell us time and time again how much they love our classroom! It's fun to use and encourages you to stay involved and motivated.

Plus, learning in this manner ensures that you're never overwhelmed with too much information to absorb. As you make your way through the course, you'll continue eating the way you normally do, until you come across a goal of adding (or removing) other foods.

Students say this weekly "drip" of information was THE KEY to them learning and implementing each week's lesson.

And that's how you'll learn. Step by step; goal by goal.

Week after week, lesson after lesson, you'll discover information you can apply every time you step into your kitchen, grocery store, even your favorite restaurant.

And since you're learning one little bite at a time, you'll retain what you learn.

Plan It With Sass Workbook

By the time you make your way to the end of this course, you'll have a firm grasp on which foods should appear on your own personally customized healthy vegan menus.

The course concludes with our 56-page downloadable Plan It With Sass! Meal Planning Workbook  where you'll put everything you learned into practice as you create meals and menus from scratch based on the foods and flavors that YOU love.




Daryl Grant Lindsay

"This course has been absolutely spectacularly conceived, created and executed, jam-packed full of life-giving and life-affirming healthful information, techniques, tips, recipes and even some good ol' FUN, FUN, FUN from its creator to boot!

"Plan It With Sass!" is the first course I've taken here, but it will certainly NOT be the last! It is so clearly and logically laid out, terrifically well-written, using down-to-earth, SUPREMELY easy to understand language. And even though there is a LOT of information to absorb, I NEVER, EVER felt overwhelmed. (And that is coming from a guy who is ALWAYS easily overwhelmed . . . by pretty much EVERYTHING!)

"I highly recommend to anyone and everyone seriously interested in the plant-based/vegan lifestyle that they don't hesitate to take this course and become a part of the "Vegan Coach community". Whether you're a long-time vegan or just a "fledgling plant-based wannabe", there is MUCH to learn, from this course! I promise you that you will feel like you're "home", and you will be VERY glad you're taking the plunge toward a much better and healthier life, not only for yourselves, but for this planet as well!"

Daryl Grant Lindsay
Seaford, Delaware




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Here is a small sneak peek into just some of the important topics you'll discover in Plan It With Sass! ...

Cartoon of Sassy holding a menu that says Vegan Creation Made Easy - Good For You, Good For the Planet

Plan It!  is divided into 10 exciting and information-packed lessons delivered over the course of 7 weeks that will teach you how to build a vegan diet the smart way, along with a Menu Planning Workbook to help you put it all together.

  • Lessons 1 and 2: We examine how and why Plan It With Sass! works, you'll view a Sample Menu, so you can begin with the end in mind. Then we'll move on to breakfast options that will get your day off to the best start possible and set you up for a health-promoting day ahead. You'll also learn about an important nutrient every vegan must include in their daily diet.

  • Lesson 3: The focus on this lesson is adding raw leafy greens to your daily diet along with ideas for salads that you'll love and will actually want to eat each and every day.

  • Lessons 4 and 5: Next, we'll take a deep dive into the darlings of the plant-based world fruits and veggies. Plus, you'll learn how to easily add an important whole food into your diet that improves your metabolism and energy (many vegans are missing this essential ingredient from their diet!). And we'll keep things moving along at a steady pace as we continue to build a well-balanced diet together.

  • Lesson 6: This week we're talking protein. We leave no stone unturned as you learn how to figure out our very own protein requirements, the foods which contain the protein you need, working with beans and legumes and the proper way to prepare them to derive the most nutritional benefit, tempeh, tofu, and more! By the end of this lesson, you'll have a very good handle on protein in the vegan diet.

  • Lesson 7: This week we take a deep dive into plant-based calcium. If it's your goal to go vegan, then how can you ensure you're getting enough calcium? That's what we'll focus on. You'll learn how to figure out your calcium requirements, those vegan foods that contain calcium, and which nutrient helps calcium do its job. Oh, and we'll also talk about CHEESE!    ;)

  • Lesson 8: Our focus this week examines the carbohydrate myth of so many diets that only end up starving your body of essential fuel and nutrition. You will learn how to choose only those whole grains and pseudocereals that support your good health. We chat about gluten and whole grains and how to know which to add to your diet to ensure your good health (you might be surprised!).

  • Lesson 9: Our focus this week is fats; the good, the bad, and the ugly. We go in-depth into fats including showing you how to figure out the amount of fat intake that is perfect for your unique self and your weight goals. Plus, a primer on various oils, how to go oil-free if you'd like, all about nuts and seeds and saturated, monosaturated, and polyunsaturated fats. Plus, discover a KEY nutrient that most vegans are not only missing but might not even know about!

  • Lesson 10: This week we head straight into your downloadable Plan It With Sass! Vegan Menu Planning Workbook that focuses on teaching you how to create a week's worth of menus that ties together everything that you've learned throughout the course. You'll also learn the ins and outs of running a vegan kitchen, sample grocery shopping lists, and so much more!

    In addition, you'll receive Plan It! Recipes, a 46-page downloadable eBook that includes all the recipes from the course!


Wendy"At first I thought the slower, weekly release of the lessons would make me lose interest but I'm thinking it is now the opposite. It means I have to actually keep looking at the material provided and not try to fast track any steps."
-- Wendy B., Vancouver, BC, Canada


Need a refresher? You can retake the course at any time.

You'll always have access to your course. Come on back any time and go through the course again, ask for clarification about something, or share your successes with your new friends.

That's important.

Because the world of nutrition isn't static—it's ever-changing. As with all of our courses, Plan It! is updated regularly to reflect the latest and greatest so your experience will likely be a little different every time.



Plus, with your Plan It With Sass! purchase you'll join our fun online community of peeps.

Plan It With Sass Community

You'll never be alone!

That's because Plan It!  is interactive!

Join your fellow students to ask questions about what you're learning, share your comments and ideas, and even help other students out with your own unique experience and knowledge.

Libby"I just want to say that I love the online course, and that I can post questions for you and also talk to the other students!"
-- Libby W., Newport News, Virginia



Also with your purchase of Plan It!  you'll receive two bonus products. These complementary eBooks will help you along your journey during the course—and after too:

Bonus #1: Scratch It!

Scratch It! eBook Cover

When you have an itch to play with your food, Scratch It!

Learn how to create vegan made-from-scratch meals without a recipe. Save time! Save money! Find a use for all those odds and ends sitting around in your fridge and cupboards.

You are going to LOVE this unique and fun vegan cooking class.
26 pages


Bonus #2: Smooth Move

Smooth Move eBook Cover

Wondering how to make a smoothie that is good for you AND tastes yummy? Look no further!

Smooth Move is the ultimate guide to creating delicious and nutritious Superfood Smoothies that make your taste buds happy. Bottoms Up!
23 Pages


So in review, Plan It With Sass! includes:

  • Plan It With Sass!  Vegan Menu Planning 7-Week Online Interactive Course;

  • 56-Page downloadable Plan It! Menu Planning Workbook  to help put what you learn into practice;

  • 46-Page downloadable Plan It! Recipes  with all the recipes found throughout the course in one spot;

  • Access to our fun online community filled with students just like you who are focused and driven to find success with the vegan diet;

  • Personal coaching right in the course—your questions will always be answered in a timely and friendly manner;

  • 26-page downloadable eBook "Scratch It!", when you've got an itch to get creative with vegan made-from-scratch meals;

  • 23-page downloadable eBook "Smooth Move", the ultimate guide to creating superfood smoothies your taste buds will love.

Plan It With Sass!
$197

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To begin your interactive, step-by-step plan that's easy to understand and easy to implement while you empower yourself to lead a foodie life that's uncomplicated, relaxed, and inspired, click the button above to Plan It!  today.



"Thank you, thank you, thank you (Yes, 3 times!) for all the wonderful information that you share. You are such a blessing to vegans! Although I have been vegan for years, I ordered your Plan it with Sass! course and totally love it! I was in a cooking rut and you have helped me expand my normal boring steam/bake/repeat menu into more flavorful, healthy, and "can't wait to eat - yummy" meals! So thanks x 3 and have a wonderful day!"

Jean Hendricks
Denville, New Jersey

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Questions about Loafing Around With Jeff

Q: I have some questions about the course. Is there anyone I can talk to?
A: Yes! You can click here to Chat w/Sass. Sign up for an available 20-minute time slot, and I'll give you a call to answer any questions you have about the course. Thanks!    :)

Q: Is this course adaptable to vegetarian (with eggs/dairy)?
A: All of our courses are perfect for any level of vegan, vegetarian, or non-vegan. We simply teach you the vegan end of things and you can take it as far as you want to.

Q: I've been vegan for a while. Is this course for me?
A: Maybe. Whether you've been vegan for a day, a year, or a decade, there are likely some things you already know and some things you don't about the vegan diet. Everybody is coming at this from different backgrounds, knowledge bases, and experience. So for the purposes of this course, I assume you don't know ANYTHING about what a healthy vegan diet looks like. And in this way none of the information will fall through the knowledge cracks. That said, if you already feel crystal clear on what a well-balanced and well-rounded healthy vegan diet is and how to create whole-food based meals, then this course might not be for you.

Q: I would like to try your diet plan but I have food allergies that often get in the way of standard type diets. Is your program flexible to accommodate my allergies?
A: Yes. The course is designed to put YOU in the driver's seat. As you go along, you will learn how to add (and remove) foods and food groups from your diet. And rather than me handing you recipes that you must make to stay on the program, instead you choose what to eat and cook based on my recommendations. There is never any reason to eat any foods you are allergic to. xo

Q: Can we eat meat occasionally? How strict is this program?
A: This course was designed to allow YOU complete control over the food you eat. You are given the information to use as you see fit. So CAN you still eat meat? Yes, if you desire. But will you NEED to eat meat? No, because you will learn the basics of building a healthy vegan diet so you can feel comfy letting go of the meat (and other animal products) when you are ready.

Q: How do I know if this online course will fit into my schedule?
A: Each week you will receive an email to notify you that a new Lesson is ready to be viewed. You can simply visit our virtual classroom whenever you have the time (and the head space!) to concentrate and get the most out of each Lesson.

Q: How long will I have access to the course?
A: You will own the course and can access it at any time. There is no expiration date.

Q: How much do you promote the use of tofu or "fake" meat? Will I be required to use wacky, hard to find ingredients that are not found in my local Albertson's?
A: The recommended ingredients throughout the course are mostly basic whole foods, including veggies and fruit and beans and whole grains, etc. All foods which I believe you should have no challenges finding in your local grocery store.

I don't recommend a diet focused on faux meats and cheeses and such, and it is not what I teach in the course either. The use of organic soy products (such as tofu and tempeh) are completely up to you, and are not necessary to create your very own menus (which are based on your personal likes and dislikes).

Beyond that, if there are any "specialty" ingredients discussed, they are explained so you know if you would like to use them, and where to find them.

Please note, most grocery stores will special-order ingredients for you. In fact, the more people ask for ingredients they don't normally carry, the more likely they are to consider carrying it in the future.   ;)

Q: Is this available outside of the U.S.?
A: Yes. Because this is an online course it is available worldwide.

Q: Is this course adaptable to vegetarian (with eggs/dairy)?
A: All of our courses are perfect for any level of vegan, vegetarian, or non-vegan. We simply teach you the vegan end of things and you can take it as far as you want to.

For instance, when you have completed this course (Plan It With Sass!) you have learned how to eat a well-balanced vegan diet so you're covered if you want to release the animal products, but you certainly don't have to. It's not a requirement.

As a point of fact, you don't have to be vegan to hang with us at all. No judgments or guilt trips here. We'll offer support to you wherever you're at on the vegan to non-vegan scale. We're cool like that.    :)

Please let me know if you have any further questions about this course in the Facebook comments area below or via our Contact form. Thank you!





Brooke Bell

"Even though I have been Vegan for a while now, I've found that the information that Sass has presented in this course has opened my eyes to some things I wasn't aware of. I read every book and magazine out there for Vegetarians & Vegans, but this comprehensive course has really shown me that even as a "veteran" Vegan, there is so much out there to still learn and absorb about my diet to keep me healthy and active for years to come."

Brooke Bell, Boise, Idaho




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Are You Ready?

You can start today to get a fresh, new idea of the food on your plate—while you say goodbye to stress and confusion!

Learn exactly WHAT to eat and WHY, how to stock your kitchen with the foods you love that will support you nutritionally, and make connections with a community of like-minds who offer support, inspiration, and understanding.

You are going to love this easy, fun, vegan-friendly meal planning course.

Are you ready?

It's time to Plan It!
xoxo

Sassy's Signature

Patty "Sassy" Knutson
Vegan Coach
Nutritional Consultant
Chief Cook and Bottle Washer


Heart with quotes

"I just bought your Plan It with Sass! course. I wanted to tell you I love your work, it makes more sense than any other vegan writer I follow (and I follow a lot!). I especially like that you don't use the fake meats, only whole foods. Thank you for that."
-- Carrie Britten, Clayton, California


"I loved this course. I have been vegan for a couple of years but I still learned a lot from this course. It has helped me, in a short time, make some changes that I can already feel are affecting me in a positive way. I am ready to stock my cupboards and start planning meals!!"
-- Michelle Moore, Enfield, Connecticut


"I think your course was SO well organized, simple and non-threatening to a "new" vegan or someone exploring what it means to be vegan. The information, tips, recipes, etc. were so down to earth. The course definitely surpassed my expectations!"
-- Stacy Kotecki, Williamston, Michigan


"The way you write makes it fun to read and try new things. I eat a very healthy diet and I like to cook but I tend to eat the same things over and over again. You have many easy, quick, good-for-me ideas."
-- Carol W., Dallas, Texas


"Thank you so much for your website and sharing your expertise! I've been taking your menu planning course as well as your weight loss course. They are so helpful, and love the humor, too!"
-- Nikki B., Tempe, Arizona


"I was doing reasonably well before the course and have a keen interest on nutrition. I can spend hours researching the topic. I did learn some new things along the way which will make my future menus much more balanced - most of the time. The course gives a basic grounding in vegan nutrition and can be a springboard to further study, if desired."
-- Jo Davies, Cuckfield, Mid Sussex, United Kingdom


"If you want to go vegan, this is the most comprehensive, useful guide I've come across. It will get you there if you have the slightest inclination."
-- Mary Ann Tan, Philadelphia, Pennsylvania


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