The Oldways Heritage Meal Plan is a paid subscription service. At the beginning of each month, subscribers are emailed a dietitian-prepared plan ﬁlled with recipes, grocery shopping lists, and tips that remove the guesswork in shopping for and preparing ﬂavorful, nutritious, budget-friendly meals every week.
Each month’s plan includes recipes based on heritage diets, which are delicious roadmaps to healthy eating. Rather than relying on highly processed foods that are stripped of their nutrients and ﬂavor, traditional diets celebrate cultural diversity, hearty recipes, and the joys of eating wonderful, healthy meals.
The Oldways Heritage Meal Plan is also full of suggestions, recommendations, and creative prompts to provide you with a foundation of information for making healthy choices, meals you love, and updates to your routine so that you plan well, eat well, and live well.
How does it work?
The Oldways Heritage Diet Meal Plan is a monthly subscription service. On the ﬁrst day of each month, you’ll receive a PDF with your meal plan for the month. Each monthly plan is centered around a theme (e.g. Pantry Staples, Stocking Your Spice Pantry, Whole Grains Sampler, etc.), and includes recipes, weekly shopping lists, and additional resources that have been carefully created and curated for you.
If you are a new subscriber, you’ll receive the current month’s plan on the day you subscribe. All other plans will be sent to you on the ﬁrst day of each month.
When will I get the plan?
If you are a new subscriber, you’ll receive the current month’s plan on the day you subscribe no matter what day of the month it is. All other plans will be sent to you on the ﬁrst day of each month.
What is included in the subscription?
On the ﬁrst day of each month (e.g., August 1st), you’ll receive a PDF that contains:
- 4 weekly plans prepared by a Registered Dietitian. Each weekly plan includes three main dish recipes + one bonus dish, all based on a monthly theme (e.g., Pantry Foods).
- 4 detailed grocery lists. Weekly lists are designed to help you organize shopping trips where you spend your time and money eﬃciently.
- Nutritional analysis for every recipe.
- Notes about the recipes for each week including helpful hints, ideas for food substitutions, and more.
- A writing prompt and a photography prompt so you can ﬂex your creative muscles, recognize your preferences, and share your experiences with the community.
- A bonus resource: A helpful handout or video with valuable information like nutrition, cooking, or shopping tips.
- A calendar to help you plan and manage your own personalized menu schedule.
- You will also have access to a private, moderated Facebook group to share and learn from the community.
How much does it cost?
The Heritage Meal Plan is a subscription service with two payment options.
How do I sign up?
To sign up, subscribe to a monthly or annual plan.
What type of food does the plan include?
The meal plan menus are based on traditional heritage diets, which are delicious roadmaps to healthy eating. Rather than relying on highly processed foods that are stripped of their nutrients and ﬂavor, traditional diets celebrate the abundance of earth’s oﬀerings, highlighting seasonal and regional produce, hearty recipes, and the joys of eating wonderful, healthy meals.
Is this for single people, couples, or families?
Most of the recipes are scaled to make four servings. All recipes can be scaled up to increase the number of servings, and some recipes can be easily scaled down to yield fewer servings. If you are a single person or small family, you may ﬁnd you have delicious leftovers that can be used for other meals during the week. If you have a larger family, you can increase the number of servings to accommodate your family’s needs.
When and how will I get my Meal Plan?
Immediately after you subscribe, you’ll receive a “New Subscription” email, be sure to read it and download the current month’s meal plan! All subsequent meal plans will be emailed to you on the ﬁrst day of each month. Meal plans are sent by email. Make sure to whitelist emails from Oldways, and to check your “junk” or “other” folders if you don’t see the email in your inbox on the ﬁrst day of the month.
I don’t eat <insert food here>, will I still be able to do the meal plan?
It depends. If you can’t eat a particular grain, fruit, or vegetable you should be ﬁne making substitutions here and there. If you have very speciﬁc dietary needs or preferences, this may not be the plan for you.
Is this a diet plan to lose weight?
The Oldways Heritage Meal Plan is not a weight loss program. It is a dietitian-designed meal plan to help make it easy for you to:
- Plan, shop, and cook delicious meals in an eﬃcient way
- Eat a wide variety of nutritious foods
- Serve ﬂavorful meals for yourself, friends, and family
- Learn about cultural food traditions and nutrition
- Discover tips, tricks, and cooking methods
- Develop healthy habits
Is the plan vegetarian?
The meal plan is an excellent option for people looking to increase the amount and types of vegetables you eat. While the meal plan oﬀers opportunities to try vegetarian and 100% plant-based meals—the plan does have meals that use animal-based ingredients such as ﬁsh, seafood, meat, eggs, and cheese. The plan also includes suggestions for adding animal-based ingredients to the vegetarian dishes, giving you an easy way to prepare one delicious meal that appeals to vegetarians, ﬂexitarians, pescatarians, and omnivores.
All meals draw inspiration from the vegetables at the base of the Oldways traditional heritage diet pyramids. Studies repeatedly demonstrate the health beneﬁts of traditional diets. The gold-standard Mediterranean Diet is perhaps the most well known traditional eating pattern, but emerging research aﬃrms that many of the most well-cherished traditional diets have something to teach us about health and nutrition.
How many of the meal plan recipes include ﬁsh or meat?
Each week includes three main dish recipes and one bonus recipe. Of the three main dish recipes, there is typically one meat dish (e.g., chicken, lamb, etc.), one ﬁsh or seafood dish, and one vegetarian dish. The bonus dish will be diﬀerent every week (e.g., a dessert, an appetizer, etc.).
I have a monthly subscription, can I change to an annual subscription?
Yes! Login to your account to make changes to your subscription.