• The only meal planning program that helps you lose weight and balance your hormones!


  • Get ready to simplify your healthy eating habits and lose weight!

    • Take the work out of what to shop, prep, and cook each week with our one of kind Hormone and Metabolic Reboot weekly meal plan.
    • No more scouring the internet for recipes.
    • No more making three + different meals at dinner to appease family members.
    • No more complicated recipes that cost a fortune to make.
    • No more calorie counting or carb counting.
    • No crazy diets anymore.
    • At the Karen Martel Nutrition kitchen, we take all the guesswork out of “What’s for dinner tonight!” These recipes the whole family will love!
    • Each of our recipes have been thoughtfully created by certified nutritionists and hormone experts to help you lose weight and eat right on a primal based diet.
    • Our eating guide for mom’s will help you to learn how to adjust our meal plans to appease kids and make family friendly. 
  • With our weekly Hormone & Metabolic meal plans you get:

    • A Hormone and Metabolic Reboot (HMR) meal plan sent to your inbox every Friday morning so you can get prepared over the weekend.
    • Macros done for you and included in each meal plan!
    • Meal plans consist of one serving for breakfast, lunch and snacks and four servings for dinner to accommodate family members.
    • Delicious, healthy, keto and paleo based recipes!
    • New recipes added weekly.
    • Printable plans and weekly shopping lists are done for you.
    • Your cheat sheet to navigating the meal plans and making substitutions.
    • Proper calorie and macro cycling to help you optimize your weight loss results!
    • Once a week you get a primal based dessert recipe!
  • Easy Family Dinner Ideas you and the kids will love.


    Memberships ON SALE NOW starting at only $10 a month!

  • Who is this for

    • If you have been trying to follow a keto or low carb diet and find it too restrictive.
    • Your weight loss on a paleo or ketogenic diet has stalled.
    • You are interested in losing weight or recovering from a health problem.
    • You are experiencing hormone imbalances
    • You love having new recipes!
    • You are new to the primal way of eating and want to do it RIGHT!
    • You want someone else to take care of the macros!
    • You have family members that you need to feed at dinner time and you do NOT want to make multiple different meals.
  • "Karen I just have to tell you how much I enjoy your HMR meal plans. These are some of the best recipes I've tried and the meals are very well thought out (ease of preparation, ingredients, leftovers, etc). So thank YOU!" Shellie Dupuis

  • The Hormone and Metabolic Reboot Plan

    The Hormone and Metabolic Reboot (HMR) meal plan is everything a woman needs in a meal plan to successfully lose weight, help balance hormone’s and avoid the dreaded weight loss plateaus!

    What is the HMR plan?

    Fasting, calorie counting, low carb, high carb, vegan, paleo, keto? There is so much information out there on how to lose weight it can be very overwhelming! Unfortunately most women are doing it WRONG and are often harming themselves rather then helping themselves.

    Did you know that too much fasting and calorie restriction will slow down your metabolism and make you GAIN weight? That’s right but if you don’t have some sort of caloric restriction your body won’t lose weight. Confusing I know!

    That is why I developed the HMR meal plan to help you avoid those pitfalls while still reaping the benefits of calorie restriction for weight loss. The HMR plan takes all of the guess work out of what to eat, how much to eat and when to eat it!

    Here is how we get you the best results possible for weight loss and hormone balancing through FOOD!

    Carb Cycling
    *Each week we vary the amount of carbs you will be eating. It will range from 5 grams up to 125 grams.
    1-2 Moderate to High Carb Days a Week

    The science
    Eating enough carbohydrates at the right time resets metabolism and signals the body to produce enough hormones, such as thyroid and leptin, which help keep you at a healthy weight. It also helps protect you against unnecessary stressors that can be caused by too much fasting and eating too low carb.

    5-6 Low Carb Days a Week

    The science
    Eating a low carb diet may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. It is one of the best ways to lose weight, reduce your appetite and lower inflammation.

    Minimal Snacks

    The science
    When you eat every few hours you never give your body’s insulin a chance to drop. When insulin drops you can burn your fat stores! YOUR BODY CAN NOT BURN YOUR FAT STORES WHEN INSULIN IS PRESENT! In the HMR plans you will get one optional snack a day in order to help drop insulin levels and activate lypolisis (the breakdown of fats and other lipids by hydrolysis to release fatty acids.)

    Calorie Cycling
    Each week the amount of calories you eat day to day will vary widely. We will utilize the weight loss benefits of very low calorie and balance those days with a regular caloric intake in order to prevent your metabolism from slowing down.

    The science
    Chronically reducing your calories is scientifically proven to slow your metabolism. However the body will lose weight initially on a calorie restricted diet. Caloric restriction diets only work in the short-term, before basal metabolism falls in response. Daily calorie restriction fails because it puts you into metabolic slowdown. You must utilize it in short bursts the best and safest way to do that is via fasting.

    Each week will have different lengths and days of intermittent fasting.

    The science
    Changing the length of the fasting window each week will help avoid the dreaded weight loss plateaus. Our bodies are very adaptive which means what works at first for weight loss will stop working over time because your body will adjust and adapt to what you are doing. Keeping the body guessing is one of the best tools to use to avoid weight loss plateaus.

    Fasting has the following benefits:

    • Promotes Blood Sugar Control by Reducing Insulin Resistance.
    • Promotes Better Health by Fighting Inflammation.
    • May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels.
    • May Boost Brain Function and Prevent Neurodegenerative Disorders.
    • Detoxes the body. When no food is consumed by the body, the body turns to the fat deposits for energy, which releases chemicals from the fatty reserves and results in the eradication of these chemicals through the organs.
    • Can help with weight loss.
    • Can help you avoid overeating as it regulates the hunger hormone levels – ghrelin.
    • Can be anti-aging!

    Primal Diet
    The foods in the HMR plan are all primal based foods. It will rotate between keto and paleo based recipes. There will be an emphasis on hormone balancing foods like good fats, fiber and plenty of vegetables!

    The science
    Research shows that diets that emphasize whole foods are better for weight loss and overall health. They are more filling, have fewer calories and reduce the intake of processed foods, which are linked to many diseases.


    • The Hormone and Metabolic Reboot Weight Loss eBook (value $50)Everything you need to get started on the HMR diet!
    • The Food Mood Connection eBookLearn how to recognize emotional eating patterns and expert tools to help you recover from it.
    • How to Guide for Mom’s

      How to adjust dinner time meals to appease family members. 
    • Sweet Spot Recipe eBook (value $10)Gluten free, dairy free recipes that should hit the spot when you need something sweet!
    • Dips, Dressing and Paleo Mayo Recipe eBook (value $20)
    • SNACKS Recipe eBook (value $20) 20 delicious gluten free healthy snack ideas and recipes!

    *Bonuses come with a 3 month membership

  • Download your FREE meal plan!

  • HMR Sample Meal Plan

    the HMR plan is a paleo and ketogenic based, carb cycling lifestyle. It promotes metabolic flexibility, weight loss and hormone health.


    Meal plan: Breakfast, lunch and snack is for one serving and dinner is for four.

    Each week you will get a new meal plan with a new protocol for the week that implements different fasting times and carb cycling. See below for details.

    Download Now


    Memberships on sale now starting at only $10 a month!

  • What our members are saying!

    "I never knew eating healthy could be so good but I am hooked. This is just the beginning of a new lifestyle for me and I have you to thank you for it! This is an amazing experience and I'm glad I tried it.
    Sherri Bratten
    - Kamloops
    "I look forward to the weekly meal plans and the delicious recipes."
    Audra Funk
    - Kamloops
    "Taking the guess work out of what I should have for dinner and knowing that my daily intake has been calculated for me is a huge plus."
    Lois S.
    - Kamloops
    "I feel like I'm in control again. I can see how much better I feel eating real food. My brain is more clear, I have energy that lasts throughout the day and no longer have highs and lows. "
    Teresa Grant
    " I am down 10lbs since starting. Your food list and menu is so attainable, no crazy stuff you have to go hunting for. "
  • What Makes This Plan Different

    • Family-friendly

    As a mother myself I know how hard it is to accommodate children and partners that may not eat the way we do. Our recipes are family-friendly and can easily be added to for non-primal eaters. As well dinners are always set to four servings.


    • Macro cycling

    Did you know that eating the same calories and macro amounts will make your weight stall? It is important to constantly be changing the amounts you are eating. In the HMR plan we rotate the amounts to help optimize your weight loss results.


    • Carb ups

    Women are built differently than men and we are prone to hormonal imbalances. Many women following a ketogenic diet eventually stall or have adrenal and or thyroid issues become worse. Doing carb ups throughout the week can help prevent these issues from happening.


    • Intermittent Bullet Proof fasting days

    Each week we incorporate three days of Bullet Proof intermittent fasting. Intermittent fasting is an integral part of the HMR diet that can help optimize weight loss results. Following the Bullet Proof Fasting protocol, you can safely fast without hurting your hormones.
  • Karen Martel Certified Transformational Nutrition Coach

    Hi, I am Karen Martel, certified nutrition coach, host of the top rated women’s health podcast The Other Side of Weight Loss and expert in primal based diets! After years struggling with my own health issues, I discovered the ketogenic and paleo diets and never looked back!
    After working with 1000’s of women I realized that knowing what to eat and having delicious meals made all the difference in their ability to succeed.
    I know that eating healthy primal meals is sustainable and has a huge impact on lasting weight loss and health. I hope you enjoy these recipes as much as my family and I have.


    Read more about me here. 
  • Looking for something more in a weight loss program?

    Check out my best selling women's weight loss program OnTrack! This program is built to help women optimize their weight loss results through hormone balancing.

  • FAQ

    • YES, we show macros however please note they are not always exact as the database does not account for certain foods.

    • No. We offer you a free sample meal plan so that you know what our meal plans are like prior to purchasing.

    • No problem you can login to your account and click on subscriptions. You can choose to upgrade your subscription and it will be prorated depending on where you are in your current membership.

    • We offer you substitution guideline’s that will tell you how to make substitutions in the meal plan.

    • Once registered you will receive an email from me within a few minutes with your first week’s meal plan! You will receive links to all of your bonuses. From there you will receive weekly meal plans every Friday morning so you can get prepared over the weekend.

    • Yes. All of the meal plans are recurring memberships. You must cancel your membership to stop the automatic payments. You can cancel anytime by logging into your account and clicking cancel it’s that easy!

    • The meal plans are geared towards weight loss and eating a balanced diet. Weight loss will depend on each individual and where they are at. The good news is I am an expert on weight loss and you can access that information on my podcast, store and website.

    • Karen Martel does not offer customized plans with this membership. However if you are looking for something specifically for you I suggest booking a private one on one coaching session which includes a personalized meal plan.

    • I highly recommend using the meal plans loosely. Meaning, take which recipes you want and either use your own in conjunction, go out to eat on certain nites and/or repeat recipes to keep it simple. The meal plans DO NOT have to be followed exactly nor do you need to eat everything that is on there. We all have different appetites and specific needs for our bodies.

    • If you have questions in regards to the meal plan please email me anytime at karen@karenmartel.com. If you have questions related to your health you will need to book an appointment or join the group coaching program OnTrack.

  • Find out which hormones are stopping you from losing weight