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."
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?
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 probably 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.
I'll teach you how to rethink the food on your plate so you can:
Sassy Here, Chief Cook and Bottle Washer Around These Parts
I'm a long-time vegan chef, Nutritional Consultant, and publisher of VeganCoach.com.
I created Plan It With Sass! to help people just like you who are ready to start making sense of their vegan diet with less effort, confusion, and most of all less time.
And I have helped hundreds of people learn how easy it can be to plan vegan meals.
In my professional opinion, these are the 3 things holding people back from long-term success with the vegan diet:
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.
Welcome to Plan It With Sass, one of our on-demand and online vegan meal planning courses.
In Plan It!, I'll teach 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. :)
I'll give you a tried-and-tested road map to follow that pinpoints 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 vegan diet, pull together a grocery list in minutes, and learn how to easily make a tasty meal based on the foods you love. It will be easy for you to stick to your guns and remember the reason you chose vegan in the first place.
What follows is a description of what you'll find contained in the course, along with testimonials from some of my students. Thanks for checking it out and I hope to see you in class. :)
"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 course 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 KAARSPerth, Western Australia
"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
As a Vegan since 1994...
...I've been through this phase myself! And I've coached hundreds of clients and students over the years with my step-by-step easy to understand and follow program. You'll begin to learn how simple it is to get from where you're at now to where you want to be—confident in your new food choices.
As your Coach, 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 shopping and cooking 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 decisions when it comes to your vegan diet. You'll change how you view your meal planning (don't worry, it's easy to learn) so you can have fun and eat what you love!
As you make your way through our online course, 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.
Then we'll work our way along in easy-to-digest Lessons as you learn exactly what it takes to create healthy vegan meals from beginning to end.
In fact, I'll teach you how to create your very own vegan menus from scratch with 100% flexibility based on the most current recommendations from top doctors and Dietitians -- I have done all the research so you can feel empowered and confident as you make your way on your vegan journey well into the future.
With Plan It! new foods are introduced one at a time.
Step by step.
So you're never overwhelmed.
As you move through the course each week, you will be encouraged to add (or remove) certain foods from your everyday routine. This might require learning new cooking skills or purchasing ingredients you might not have just yet.
Simply sit back and relax as each week a new Lesson is available to you in our online classroom. Everything fits together like a nice neat puzzle. And all you have to do is follow along and do your homework.
But don't worry, because all of the homework is edible! :)
By the time you make your way to the end of this course, you will 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 menus from scratch based on the foods and flavors that YOU love.
The Plan It Workbook is a jam-packed useful tool that includes the following:
This Workbook took hours to pull together for you. It's important to me that you walk away with a thorough understanding of what can usually be dry material.
Instead, you'll find the Workbook to be filled with interesting tips and advice delivered in a FUN way that will assist you in reaching your nutritional goals.
"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
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 will 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 and those foods which contain it 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. 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 56-page 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!
"At first I thought the 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.
You'll find a Discussion at the end of every Lesson created to bring out any questions you have about the topic we've covered for the week.
These optional course-wide Discussions are a place for us to connect, which helps keep you on track. This means I'll be there every step of the way to answer questions and offer suggestions and encouragement as needed. Think of it as private coaching without the cost.
Plus, you can read the questions and comments students before you have made which helps to propel your learning experience even further. It's not unusual for friendships to form as students respond to questions or comments someone else has made. You'll feel supported in our friendly forums.
And because you'll always have access to your course and our Discussions so you can come on back any time to retake the course and ask for clarification about something. Because you WILL be learning a lot, and you will likely have questions (just as you would with any class you have taken).
It took us years to find a classroom that can deliver the experience we know you want and need with only as much time commitment as you want to give. It's never overwhelming!
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.
Our students love our Discussions and find them to be incredibly important to their learning experience.
So in review, your Plan It With Sass! menu-planning package includes:
Own It For
$197
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(Have no fear as all orders are 100% secure placed through Stripe or PayPal)
"I write 4 articles a week for an online newsletter. The content isn't vegan-specific, but there are lots of subscribers that do have that interest or follow that lifestyle, so I include vegan-oriented articles often. Lately I've been quoting you and sending folks to your website. I'll be continuing to do that. This has been a superb course. Your organization of your content has been outstanding, and I'm now ORGANIZED and have a consistent, sensible routine to follow--thanks to YOU! I'm so grateful I found you, and will continue to study your website. Thanks over and over again. It's been awesome."
Alice Osborn
Portland, Oregon
"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
"Thank you so much for providing the big picture. There are so many recipes out there, but the important thing is to have balance and know the essence of a dish, then add healthy flavorings. You have been a tremendous inspiration."
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IF YOU DON'T WALK AWAY FROM ANY CLASS WE OFFER FEELING SATISFIED AND EXCITED ABOUT YOUR NEW SKILLS, THE COURSE IS FREE.
Join us in class: If you complete the coursework and aren't happy for any reason, you get a 100% refund.
If you'd like, I'll even hop on the phone with you for a free 1-on-1 private coaching session just to be sure you're getting the results. Why would I do this? Because here at Vegan Coach we truly care about your success!
If you do the class homework (usually edible!) and go through the process, you WILL without a doubt feel further along in your whole food plant-based journey.
How can I make this claim? Why do we stand so strongly behind what we teach you? Because we've been helping our students along since 2007! And one thing we hear over and over again is how much more they got for their money than they expected. Our classes are quite comprehensive!
We want you to feel super comfortable with your decision to join us in class. You can feel secure in your purchase. We gotcha covered!
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Questions about Plan It With Sass!
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 course will fit into my schedule?
A: If you choose the Self-Study option, you'll have access to the entire course at once. So you can pick and choose the topics you'd like to learn as time allows. If you choose the Self-Study or Private Coaching options, you'll receive an email each week 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: What is your refund policy?
A: With your purchase of Plan It With Sass! you receive my personal money-back guarantee so you can feel as confident as I am that you'll love this eCourse. If at any time you feel you did not get your money's worth, then you can request a full refund. I want you to be happy! :)
Q: I have some questions about the course. Is there anyone I can talk to?
A: Yes! Ask below in our Facebook commenting section or shoot me an email through our Contact form. Thanks!
"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
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
Patty "Sassy" Knutson
Vegan Coach
Nutritional Consultant
Chief Cook and Bottle Washer
p.s. Remember, you can retake the course at any time at no charge. And as with all of our courses you have my personal 100% money-back guarantee so you have nothing to lose. Thanks and I hope to see you in class!
"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
Authored by Patty and Jeff Knutson.
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