About SHK

Our Philosophy

Making Fruits and Vegetables Simple, Fun, and Delicious!

For kids to develop healthy habits, it’s important for them to learn to love a variety of fruits and vegetables, in a variety of ways. Serving fruits or vegetables in different forms, textures, and temperatures will actually help children develop a mature palate, which is more accepting to a wider variety of new foods. Don’t hesitate to offer fruits and veggies fresh, frozen, dried, canned, juiced, pureed, blended, etc! Parents should be in the business of training their kids tastes and appetites for real food, rather than a love for a specific vegetable.

Who We Are

Amy

Natalie

We love the focus on fruits and veggies for our kids as a way to teach them healthy habits. Not only does it encourage a positive relationship with food by focusing on what they should be eating, without sending negative food messages that often is accompanied by guilt and shame.

Frequently Asked Questions

Q
I’ve been busy and missed some weeks. Now they are gone! Where can I find old plans I missed?
A

Simply click on the Meal Plan Archives page. You will have options to click on the member version of all the plans you missed. Check out our video for more.

Click here to watch a tutorial!
Q
Where is my grocery list and how do I use it?
A

There is a grocery tab at the bottom of each meal plan, related to the meal plan you have open on your desktop or phone. As you modify your meal plan, the grocery list is updated to reflect the new meals.

click here to check out our video on using the grocery list
Q
Help, I’m New!! How Do I Navigate the site?
A

Using your dashboard, you can access all the benefits of your membership.  Check out this video to see where your meal plans and other features are.

Click here to watch a tutorial!
Q
How do I customize my meal plan
A

To customize your plan, open the newest meal plan we offer. Click the meals using the X in the top right corner to delete a meal your family won’t eat. Click the + to add a different meal from your recipe box.

Click here to watch a tutorial
Q
Do your meal plans work for kids with allergies, gluten intolerance, or special dietary needs?
A

Our dietitians write each weekly meal plan focused on getting your kids all the fruits and veggies they need for optimum health. We have a huge library of delicious allergy free & gluten free recipes that you can easily swap out in place of the recipes that don’t meet your allergy or dietary restrictions. Just search through the recipe database and add your favorite allergy free recipes to your recipe box, they when you’re looking at your weekly meal plan if there are any recipes that won’t work for your family’s dietary restrictions it takes no time at all to customize the meal plan to work for you!

Q
What ages are the meal plans intended for?
A

Our meal plans are specifically designed with the whole family in mind.  We believe that the entire family can eat all the same meals.  This approach helps develop a taste for healthy food in even the youngest children and creates healthy habits that will make your Super Healthy Kids into Super Healthy Adults! Teenagers and toddlers can eat the same foods as mom and dad, so we create our plans with that in mind.

Q
If I like my Basic Membership can I upgrade to the Premium Membership?
A

You can upgrade at any time, simply click the “My Account” button in your membership area, select your current subscription, and then click “Switch Subscription.” Choose the Annual Premium Membership and complete the checkout process. Our Premium Memberships actually cost less per month than the basic memberships, and provide you with a ton of helpful videos and printables to make sure you get healthy food on the table for your family in the least amount of time possible.

Q
Will using your meal plans help save me money on groceries?
A

We’ve found that when we do our meal planning in advance and shop based on the grocery list from our plan we save a lot of money! Our meal plan provides you with breakfast, lunch, snack, and dinner options for each day. You can easily customize your plan to remove the meals you don’t want to prepare that week, and can cook extra on some days for a leftover night. Taking the time to customize your meal plan for the week will save you a ton of money at the grocery store, all while getting all the fruits and veggies your kids need for optimum health.

Q
Does the meal plan include all new meals every week?
A

We take into account our members feedback and re-use some of the best recipes, especially for snacks and breakfast. Most of the recipes are new each week, so there is plenty of variety and fresh ideas. We actually cook and eat every single recipe before it goes into the meal plan so we know they’re going to be delicious!

Q
If I cancel within 30 Days, How do I get a refund
A

To receive a refund, you must submit an official request within 30 days.  See policy page here.

Official cancel and refund policies here.

Q
Why are there some recipes I cannot add to my recipe box?
A

Some recipes were added to our website/blog before we built our recipe database.  For us to add the ingredients so you can add them to a meal plan,  please send us the recipe title so that we may add this for you.  We’re doing our best to get to all these recipes as soon as we can.

Q
Are your meal plans considered “clean eating” or easily adaptable to a clean eating diet?
A

As a registered dietitian and personal trainer, I see clean eating as minimal processed foods, a lot of fruits and veggies, minimal added sugars and keeping proteins lean or plant based…and that, is really what our meal plan is really like.

Q
I live in Toronto, Canada and was wondering if that will make a difference on the fruits/veggies that are in season?
A

Typically we try to keep it as close to majority of the USA. But, as a member, you are able to access meal plans from the last few years where you may match up a meal plan to the season you are currently in.

Q
Just wondering what day you post the following weeks meal plans?
A

We publish the following weeks meals on Wednesday. The email goes out on Friday morning and the dashboard updates Friday morning as well. Through the email and dashboard you’ll find the tips to the current week as well as the week that is coming to a close.

Q
Can I change the serving size for the recipes and grocery lists? I only have one toddler but the serving size is for four. The dinners I would want to keep at the set serving size but the breakfast, lunches an snacks would be better if I could change them to a serving size of one or two.
A

Currently we do not have that feature in place but it is something that is being looked at.

Q
Is there a way to modify the grocery list to not show items that I already have in stock? Or is there a way that certain items would be removed from the grocery list if I remove the meal associated with it?
A

Currently, the way you see it, (the graying out of ingredients) is the only way it will modify but be assuerd that we are always changing and updating. Stay tuned!

Q
May I suggest rearranging the grocery list to be set up more like a grocery store’s set-up? It would be much easier for me.
A

We are currently adding and improving to the meal plan. This is something we are taking into consideration so stay tuned!

Q
Is your grocery list compatible with any shopping list apps?
A

No, we are not currently compatible with a shopping list app.

Q
What is your refund policy?
A

We love our members, and want you to be totally satisfied with your membership. If you aren’t completely satisfied let us know within 30 days and we’ll refund your entire purchase, no questions asked!

Q
I was looking at your website & found many delicious recipes, however do you have any gluten free recipes or can you tell me how to adapt the recipes?
A

We do have several gluten free recipes on our blog that, once added into the members only database, may be added to your recipe box. In our meal plan memberships we currently do not have one specifically geared towards gluten intolerance. We do however, have a one time purchase, gluten-free e-meal plan, found here. It does not change as the meals do within our meal plan, but it could be a start for you and your family.

Q
Do you have any suggestions on how to make this eating style more affordable…I’m used to eating healthy, but eating the same things over and over again.
A

It is much less costly when we are purchasing for and preparing the same, or similar meals for our families. With that, we would suggest picking 1-2 breakfasts, 1-2 lunches and maybe even 1 snack idea. Then, cook 4-5 dinners and have leftovers the other nights. Or, cook a bit extra of the protein source and serve that on leftover nights with frozen veggies and rice.

Q
I’m aware that we can change recipes in the ‘recipe’ section. Are we able to add our own recipes anywhere on the site? If not now is this something that will be available in the near future?
A

No, that is not a feature that is offered, nor is it something we plan to offer in the future.

Q
What if the meals aren’t enough calories for my growing kids?
A

First, it sounds as though you do know the importance of calories, as energy.  Yes, calories are truly the energy needed for our bodies to sustain life and more are needed, depending on age, activity levels, building and repairing during times of growth, illness and injury.  A child of 10 years, namely a boy who is active, needs on average 2300-2500 calories per day. What are the best ways to add more calories to your child’s intake? Offer healthy, nutrient dense snacks and serve up more veggies during regular meals.
When we design our meal plans, we base it on a healthy, active individual; no particular age or sex of the individual.  We typically try to make all meals around 400-500 calories, and snacks around 100-200. Do our meals fluctuate? Absolutely! Our main focus with Super Healthy Kids has always been about getting more fruits and veggies onto your family’s plates during all meals and snacks so oftentimes, for instance, we will simply have a veggie for a snack that is prepared differently than you normally would have presented it to your family. In essence, that snack will run low on the calories, yet very high in nutrition.
When there is a meal or snack that you personally feel is offering less than calories than what will sustain the appetite of a growing child or even a highly active adult, yes, it is a good idea to add to that meal or snack.  To answer your question regarding whether or not to add something to the smoothie recipe included in your meal plan, I would have to say, yes! Your son is at a critical age of bodily growth as well as puberty.  Some great ideas for additions to your smoothies would be adding a few slices of avocados, more oats, flax meal, nut butter, or plain Greek yogurt. All of these are great ways to add good fats, more protein and loads of extra nutrients and not “just calories.” 
Now, to answer your other question about leaving out foods for your kiddos to grab.  I, as well as the team here at Super Healthy Kids, feel that meals and snacks should be served and then we should be done (I know I always love shutting down my kitchen because I am not about cleaning up all day!)  It is not a good idea to leave food out for the taking, even if it seems like a healthy choice, such as fruit.  On the short term it could lead to tooth decay if we are constantly eating food of any kind. In the long run, it could lead to eating disorders and yes, unwanted, unhealthy, weight gain. Again, realize that our intent at Super Healthy Kids, is to get more fruits and veggies into your meal plans at home, and not be so specific on calories.  If you are looking for a specified, personal meal plan, please reach out to your local Registered Dietitian who will take all your concerns into consideration.  

Q
Do you have a vegetarian meal plan (or dairy-free, nut-free, etc)
A

At this time, we do not. The meal plans are written for a typical family with no dietary restrictions.  Although you can make changes to the plan, We hope in the very near future to hire more dietitians that can write a variety of programs for our members.

Q
Can I use the meal plans after my membership expires?
A

The only way to continue using the meal plans after your membership expires is by saving them to your hard drive or printing them.  You can click the print button, and use a “print to pdf” feature to save the PDF to your computer.  If you add recipes to your recipe box, your membership expires, and you rejoin at a future date, your recipe box will still have your recipes saved.

Q
How do I cancel?
A

To Cancel:

  • Scroll over members and click “My Account” from drop down menu
  • Scroll down to “My orders” and click “View”
  • Scroll down to “related subscriptions” and click “view”
  • Click “cancel” show in red
  • You will continue have access to the website until the duration of time you paid for has come to an end.  Once your subscription ends, you will not be re-billed.
Q
How do I add a recipe to my recipe box?
A

If you found the recipe browsing the member recipes, there will be an “add to recipe box” at the bottom, or in the right hand side bar.  If you found a recipe via blog post, and there is no “add to recipe button”, this simply means we haven’t added it to our database yet.  The ingredients need to be individually added in order to make the shopping list.  This is most common with our blog posts that are older than our membership site.  If you see a blog post you’d really like added to the database, please email me and we’ll get it entered right away (members@superhealthykids.com)

Click here to watch a demonstration!

Q
I crossed off a meal, and now I want it back. How do I reverse what I’ve done?
A

At the very bottom of your meal plan, there is a red button that says: “Clear meal plan customizations”.  This will return your meal plan to the way we wrote it.

Q
Official Policies of Membership
A

Stay up to date on our latest disclaimers and policies here.

Q
Will we be able to access previous meal plans and recipes? Also, how often will recipes repeat?
A

There will always be 30 days worth of recipes and meals posted, no matter when you begin.  At the end of each week, one will drop off and another posted so you can plan ahead!  You can save the URL for the meal plans or recipes you want to keep, and you can always return to it while you are a member.

We do plan to re-use some of the best recipes, especially when it comes to snacks, and breakfast.

Q
I’m wondering about the total calorie count each day. Does it vary or are the calories the same everyday?
A

Because our meal plan is used by such a wide variety of ages, at this time we do not have a set calorie amount. Caloric need varies so much with age and activity level that we provided nutrition information so that you can adjust according to personal need. The best way to adjust is by increasing number of servings. This allows more flexibility within the meal plan because you can increase servings from you favorite meals.

Q
How much will I spend on groceries
A

We tried to include everything possible for preparing all the meals, which means- 4 meals per day, 7 days per week. So up front, as is, this is a LOT of food! I spend just over $200 when I buy it all.  However, we imagine most of you will eliminate some of the meals before you go shopping.  If you eat cereal every morning, and just want to follow the plans for lunch and dinner, your shopping list, and costs,  will be reduced drastically.  . We are assuming you already have some staples like condiments, herbs, spices, baking supplies, etc. So you may not have to purchase as many of the items as are on the list. As you stick with us, the meal plans will use foods you may have already purchased in prior weeks!