Women Page - Keith A. Herman

Free 7-Day Guide

Finally Stick With Plant-Based Eating Using a Simple Daily System That Does the Thinking for You

This free 7-day guide gives you seven simple eating approaches to choose from, daily schedule and recap pages, weekly meal prep scheduling, a built-in craving management system, and self-care prompts for sleep, exercise, and stress. Designed for women who are serious about their health and ready for a clear starting point.

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The Real Challenge

You Know Plant-Based Eating Is Better for You. Sticking With It Is the Hard Part.

You have done the reading. You know that eating more fruits, vegetables, legumes, and whole grains supports weight loss, better energy, improved digestion, and long-term health. The evidence is clear, and you take it seriously.

But knowing what to eat and actually doing it consistently are two different things.

You start strong. You eat well for a few days. Then a busy afternoon hits, nothing is prepared, and the old familiar foods are right there. You reach for processed snacks, convenience meals, and the foods you were trying to move away from. One slip turns into two, and before the week is over, you are back where you started.

This is not a willpower problem. It is a structure problem. Without a daily system that keeps you organized and accountable, good intentions fade. You need a clear starting point that tells you what to focus on each day, helps you plan ahead, and gives you a way to stay on track when old habits pull you back.

This 7-day guide gives you that structure. You pick one eating approach, plan your meals in advance, decide ahead of time what to do when cravings hit, and spend 10 minutes a day staying on track.

What Is Inside the Guide

Everything You Need to Build Real Plant-Based Momentum

Each component removes a specific barrier that stops you from eating plant-based consistently.

Written Commitment Page

Research shows writing down a commitment increases follow-through. This page makes your intention concrete before Day 1 begins.

Seven Eating Approaches to Choose From

Pick one approach and follow it all week. Options range from eating more fruits and vegetables to adding legumes to cutting added sugar. One clear focus. No overwhelm.

Daily Schedule and Recap Pages

Each day includes a schedule page to plan your meals, set priorities, and organize your time. The recap page helps you reflect on how the day went, what you struggled with, and what you will adjust tomorrow. About 10 minutes a day.

Weekly Meal Prep Scheduling

Plan every meal for the week in advance and schedule exactly when you will shop and prepare. When the planning is done before the week starts, healthy choices become the default.

Built-In Craving Management

Before the week begins, you decide exactly what you will do when a craving hits. When the moment comes, you follow the decision you already made instead of reacting in the moment.

Self-Care and Wellness Prompts

The daily pages include optional prompts for sleep, physical activity, and stress reduction. These help you see the connection between how you eat and how you sleep, move, and manage stress. Many women find these especially valuable. A guided weekly review ties it all together at the end of seven days.

How It Works

Three Steps to Your Best Week of Plant-Based Eating

Download and Print

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Choose Your Eating Approach

A short self-assessment helps you understand your food patterns. Then pick 1 of 7 eating approaches and follow it all week. One clear focus.

Plan, Track, and Review

Plan your meals for the week, spend 10 minutes a day on the daily pages, and complete the weekly review. Ten daily emails to keep you on track.

What Women Are Saying

Real Results From the Journal This Guide Comes From

This free guide contains the exact pages from the Healthy Eating Habits Edition of the Health & Well-Being Journal. Here is what women who use the full journal are saying.

"What I love most is that this journal doesn't ask me to be perfect. It just asks me to show up for myself every day."

Julie Clark

"I've never been much of a journal person, but I really like the layout of this journal. Easy for me to stay focused on my diet and exercise. I love the prompts!"

Amy Eovaldi

"This journal helps me stay connected to what really matters: my health, my goals, and my peace of mind."

Nicole Asher

Is This Right for You?

Who This Guide Was Designed For

This Guide Is for You If...

You want to eat more plant-based foods but keep falling back to old habits
You want to lose weight or support long-term health through better eating
You want more structure and daily accountability around food choices
You want to feel better physically, with more energy and better digestion
You want an evidence-based approach, not the latest diet trend
You have 10 minutes a day to invest in building a healthier habit

This Is Probably Not for You If...

About the Author

Nina Herman, OTR/L

Licensed Occupational Therapist and Certified Health Coach

Nina is the co-creator of the Health & Well-Being Journal series along with her husband, Keith A. Herman, JD. Keith spent decades as a lawyer analyzing evidence before turning that skill to health and nutrition research. Nina brings the clinical expertise. Together they cut through nutrition noise and focus on what the science actually supports.

As a licensed occupational therapist, Nina has spent decades helping people overcome challenges with eating. She understands that changing how you eat is not just about nutrition knowledge. It is about building the right structure into your daily routine so healthy choices become manageable and sustainable.

As a certified health coach, Nina brings a practical, encouraging approach to this guide. Every recommendation is grounded in widely accepted research from major health organizations, and every page is designed to meet you where you are and help you move forward one day at a time.

“For many of my clients, taking care of themselves feels like another overwhelming task. I wanted to create something that meets people where they are, something that helps them take small, meaningful steps toward health without adding more pressure or guilt. This journal is that tool.”

Your First Week of Consistent Plant-Based Eating Starts Here

Download the free 7-day guide, print it, and spend 10 minutes a day following a system that keeps plant-based eating organized and on track. Pick one eating approach. Plan your week. Follow through one day at a time.