The Well-Planned Plate with Coach Heather

04/01/2026

Today I turn 50.

It’s a milestone that makes you pause for a moment and look back over the years with gratitude.

Fifty years of lessons.
Fifty years of growth.
Fifty years of seeing God’s faithfulness in ways I could have never imagined when I was younger.

Some seasons were joyful and full.
Some seasons were hard and stretching.
Some seasons taught me patience, resilience, and grace in ways I didn’t fully understand at the time.

But every season shaped the woman I am today.

And one of the greatest gifts of this season of life has been realizing that the experiences we walk through are often the very things that allow us to help others.

The struggles.
The growth.
The lessons learned along the way.

They become the foundation for the work we are called to do.

As I step into this new decade, my heart is incredibly grateful for the opportunity to walk alongside women in midlife who are navigating their own journeys of health, hormones, mindset, and rediscovering who they are in this season.

Midlife isn’t the end of something.

It’s the beginning of a deeper kind of wisdom.
A deeper kind of strength.
And often, a deeper understanding of the life God is still writing.

Thank you to every woman who has trusted me, encouraged me, and been part of this community.

I’m grateful for each of you, and I’m excited to see what this next chapter holds.

With a grateful heart stepping into 50,

Heather
The Well-Planned Plate

03/30/2026

This looks absolutely delightful!

Lemon Boost Sun Cake (FP with S option)

In honor of our #1 best selling product, we give you...
Lemon Boost Sun Cake!
This cake sings of citrus flavor! Our secret ingredient is BAOBAB BOOST POWDER, of course... the perfect sunshiny taste of spring!

Serves: multiple

Ingredients:
For the Cake
*1.5 cup egg whites
*1/2 tsp xanthan gum (or TH Gluccomannan)
*3/4 cup TH Pristine Protein Powder
*3/4 cup TH Baking Blend
*1/4 cup TH Baobab Boost Powder
*1 cup 0% Greek yogurt (plain)
*2.5 tsp aluminum-free baking powder
*3 Tbsp TH Super Sweet Blend (or a rounded 1/2 cup of TH Gentle Sweet)
*1/4 tsp TH Mineral Salt
*1 lemon (use the juice of one lemon)
*1/2 tsp TH Naturals Vanilla Extract
*1/2 tsp lemon extract (optional; for a total lemon burst!)
*coconut oil pan spray

Lemon Glaze Ingredients (FP)
*2 Tbsp unsweetened nut milk
*1 tsp lemon juice
*1/4 cup TH Gentle Sweet
*1/8 tsp lemon extract

Cream Cheese Coconut Frosting Ingredients (S)
*4 oz 1/3 less fat cream cheese (softened)
*2 Tbsp butter (softened)
*1 Tbsp TH Gentle Sweet (1-2 Tbsp; depending on your sweet tooth)
*1/4 tsp TH Naturals Vanilla Extract
*unsweetened coconut flakes (see the Trim Tip in the Recipe Notes)

Optional Topping for the Cake
*fresh berries (your choice)

Instructions:
For the Cake
*Preheat oven to 350 and spray a 9 x 5 -inch (standard) glass loaf pan with coconut oil spray.

*Put the egg whites and xanthan gum in the blender and run on high for about 60 seconds.

*Add all the other ingredients to the blender and blend for another minute or so.

*Pour the cake batter into the prepared pan and bake for 35-40 minutes.

*Allow the cake to cool completely and glaze (FP) or frost (S). (See the glazing and frosting instructions below.)

For the Lemon Glaze
*Whisk together the ingredients until the glaze is smooth and pourable.

*Pour the glaze over the cake. (It may sink in a bit)

*Top with 0% Greek yogurt or Reddi-wip and fresh berries, if desired.

NOTE: Run the Gentle Sweet through a coffee grinder first for an absolutely smooth glaze.

For the Cream Cheese Coconut Frosting
*Whip together the softened cream cheese and softened butter.

*Add the Gentle Sweet and the vanilla and mix until smooth.

*Slice the cake in half lengthwise to make two cake layers.

*Frost the bottom layer of the cake with the cream cheese mixture.

*Carefully place the top layer of cake, and frost with the remaining cream cheese mixture.

*Top with "sweetened coconut flakes", if desired. (See the Trim Tips below.)
*Top with fresh berries, if desired.

Notes:
Trim Tip......
*To sweeten unsweetened coconut flakes, just toss 1 tsp of MCT oil into 1/2 cup of coconut flakes and add a tsp or so of TH Gentle Sweet. Toss to coat evenly.

This recipe and many others can be found at trimhealthymembership.com

03/29/2026

These look great for Easter!

Need a quick and easy dinner roll recipe? Try these 30 minute dinner rolls for soft and delicious homemade

03/27/2026

There was something so simple… and yet so meaningful today.

I went out for a walk, and our chicken (the only one left) just started following me.

I didn’t call her.
I didn’t try to lead her.
She just stayed right behind me… step by step.

And it made me pause.

She wasn’t following noise.
She wasn’t following pressure.
She was following what felt safe.

And I think so many women in this season are craving that exact thing.

Not more rules.
Not more pressure.
Not another plan to try to figure out on their own.

But a place that feels steady.
A rhythm that feels doable.
A voice that feels safe to follow.

That’s how real change happens.

Not by forcing it…
but by gently walking it out, one step at a time.

And sometimes, if we’re honest…
we’re the ones being invited to follow like that too.

Trusting God in the small steps.
Even when we don’t see the whole path ahead.

Just staying close.
Just keeping pace.
Just continuing forward.

There is so much peace in that kind of following.

And so much freedom too. 💛

03/25/2026

Sometimes the hardest part of saying yes to yourself is…
learning to quiet all the voices that told you to put yourself last.

It’s the voice that says everyone else needs you more.
The one that whispers it’s selfish to take time, to rest, to invest, to change.
The one that reminds you of everything you haven’t done perfectly.

For so many women, especially in midlife, saying yes to yourself doesn’t feel natural… it feels uncomfortable. Even a little scary.

Because you’ve spent years being the steady one.
The one who shows up.
The one who carries the weight.
The one who makes sure everyone else is okay.

And somewhere along the way…
you quietly slipped to the bottom of your own list.

But here’s the truth…

Saying yes to yourself isn’t selfish.
It’s stewardship.

It’s honoring the body God gave you.
It’s caring for the mind that carries so much.
It’s tending to the heart that pours out daily.

It might look like:
• Choosing a nourishing meal instead of skipping or settling
• Taking a walk when you’d normally push through exhaustion
• Setting a boundary without over-explaining
• Asking for support instead of doing it all alone
• Finally starting again… without waiting for the “perfect time”

And no, it won’t always feel easy.

There may be guilt.
There may be resistance.
There may be moments where you question if you’re doing the right thing.

But growth often begins in that exact space.

Saying yes to yourself is not about becoming someone new.
It’s about returning to who you were always created to be…
whole, cared for, and supported.

And you don’t have to do it all at once.

One small yes today…
can become a completely different rhythm tomorrow.

If this season has been one where you’ve felt stretched thin, overlooked, or just a little lost in the middle of everything…

Let this be your gentle reminder:

You are allowed to take up space in your own life.
You are allowed to be cared for too.
And it’s not too late to begin again.

What is one small way you can say yes to yourself today?

Share this with others that need to hear this💗

03/24/2026

If you have limited mobility, chair exercises can be a great option for movement.

03/24/2026

There is no deprivation in this lifestyle...only food freedom!

03/21/2026

A new blog post is up!

You can read it here and feel free to share it to encourage others🌸

https://www.thewellplannedplate.com/blog/25dc7055-a857-43e5-836e-784e8886393f

03/20/2026

Today is the first day of spring… and something about that just feels like a breath of fresh air.

After a season of stillness, things begin to come alive again.
The light lingers a little longer.
The earth begins to bloom.
And what once looked quiet and dormant starts to show signs of life.

I think there’s something so powerful in that.

Because maybe this past season hasn’t been easy.
Maybe you’ve felt stuck, tired, or unsure.
Maybe you’ve been doing the work quietly, wondering if anything is really changing.

But just like spring…
growth is happening, even when you can’t fully see it yet.

This season isn’t about rushing or doing everything perfectly.
It’s about gentle growth.
Nourishing what matters.
Taking small, faithful steps forward.

You don’t have to bloom all at once.
You just have to be willing to begin.

Spring is here…
and so is your chance to bloom.

If you’re longing for support as you care for your body, mind, and spirit in this season, I’d be honored to walk alongside you.

What is one small step you’re ready to take today?

03/20/2026

Tomorrow is the first day of spring…
and I’ve been thinking about what this season represents.

There is something about this time of year that feels like a gentle invitation.
A fresh start.
A quiet nudge to begin again.

Not in a rushed or pressured way…
but in a steady, grace-filled way.

Maybe you’ve been in a slower season.
Maybe things haven’t looked the way you hoped.
Maybe you’ve been doing more behind the scenes than anyone else can see.

But spring reminds us…
new growth doesn’t happen overnight.
It happens in layers, in time, in quiet faithfulness.

As we step into this new season tomorrow, I’d love to know…

What are you ready to step into?

03/19/2026

I wrote this the other day, but maybe it will be an encouragement to you

https://www.facebook.com/share/p/1LFBy2UrMo/

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