What if you didn’t have to spend hours planning healthy and tasty meals?

Busy But Thriving

An eCookbook with 100+ Clean Eating Recipes with Meal Plans

With the Busy But Thriving eCookbook, there’s no need to spend hours looking for recipes, planning meals, and making shopping lists.

You’ll have over 100 recipes with 2 weeks of sample meal plans and shopping lists to help you get started!


PDF Digital Download

So many people want to eat healthier, want to learn how to put healthy meals together, but are too busy to spend a ton of time researching and cooking.


Others eat healthy foods now but are bored with their food and need inspiration. 


Wish someone would do a little planning for you – including the shopping list – so you can just get started?

What if…

…instead of being bored with the same meals day after day, you had 100+ recipes at your fingertips using many of the same ingredients?

…you had a ready-made meal plan to follow if you’re just getting started or are too busy to be creative in the kitchen?

…it was easy to create your own meal plan using your favorite foods and recipes?

…you could simply scan a barcode on a recipe to log that meal?

…you were able to stick with your healthy eating plan because you had some variety and the meals weren’t boring?

That’s exactly why I created the Busy But Thriving eCookbook with these features!

I wanted to help you put your hands on a large collection of healthy recipes without a huge investment in $$ or time.

Start eating better today!

(Ok, maybe tomorrow.  You might need to make a trip to the grocery store first.)

What’s in the Busy But Thriving eCookbook?

110 healthy recipes with full page photos for each.

Color coded headers make it easy to find the 58 plant-based recipes.

The Table of Contents is “clickable” so you don’t have to scroll to get to a recipe.

Each recipe will have icons to easily identify them as gluten free, low carb, high protein, dairy free, vegetarian, or contains nuts.

Includes 46 recipes labeled as meal prep/freezer friendly.

Each recipe also has macros listed for a serving and a MyFitnessPal barcode to make logging fast and easy!

Right now, you might be struggling with sticking with a healthy eating plan.


Or maybe you’re consistent but bored with your food and need inspiration.


Imagine if you could just pick a meal plan, screen shot a shopping list, and head to the store?


When it’s time, click to your recipe, cook, and then scan a barcode to log it?


You can even customize your own meal plan and log your food ahead of time before your week gets crazy!



Get the Busy But Thriving eCookbook!

Hi!  I’m Tammy White from Lifting My Spirits Online Fitness. 

Ten years ago, I was a busy, stressed, and unhealthy high school teacher.   Doctors warned me that I needed to change, so I took control of my health.

I didn’t have to be a bodybuilder to do that, but that was a dream of mine since I was in my 20’s,  so I went for it! 

Along the way, I’ve earned certifications in personal training and fitness nutrition.  I then retired from teaching to dedicate my work life to fitness education for other busy women over 40.

My results are obviously not typical because most people don’t train to compete as a bodybuilder and push things to that extreme.  (And when I’m not competing, I live at a healthier bodyfat level, too.  But it makes for a cool picture, right?  Shows that it is possible to change even if that’s a bit too far for normal people.)

But I sincerely believe everyone can make positive changes with healthy habits.

Most will tell you that they want to be fitter, stronger, or maybe a little leaner.  But at some point, we start thinking about time and the quality of our days – we want to stay active with plenty of energy.  We want to feel good.   A healthy diet is the basis for everything else.

For years, busy women have told me that they want to eat better, but struggle with staying consistent.

They want to learn more, but to get started, it would be a LOT easier if they could just have something to follow.

I pulled together this collection of recipes to help you create healthy, but not boring, meals to help you stay consistent to your fitness goals.

I wanted this eCookbook to be easy to use, but also include a meal planning template so you can customize your meal plans using all your favorite healthy foods.

It was important to include macros and a barcode to scan on each recipe so you can track easily.

It was also important to include a variety of recipe options (plant-based, high-protein, gluten-free, etc.) because you may be cooking for other or your needs can change over time.

And there are desserts included!  Healthy eating is a lifestyle – not deprivation.

Every recipe has a beautiful full page photo to feed your imagination, too!  (Personally, I need to see what it’s supposed to look like!)

Busy But Thriving is designed to inspire and organize your healthy meal plans!

The nitty-gritty…

110 recipes with full page, full color photos

Clickable Table of Contents

Organized by categories: breakfasts, lunches & dinners, snacks & desserts, and smoothies

4 weeks of meal plans with shopping lists

Customizable meal plan and shopping list templates

Macros for a serving on each recipe

MyFitnessPal barcode on each recipe

24 breakfast recipes

63 lunch & dinner recipes

63 lunch & dinner recipes

16 snack & dessert recipes

63 lunch & dinner recipes

7 smoothie recipes

Each recipe has identifying icons

2 high protein meal plans

2 plant-based meal plans

Full color photos with each recipe

Plant-based recipes have green header

Macros & barcode on each recipe

FAQs About Busy But Thriving eCookbook

What is an eCookbook?

Busy But Thriving is an interactive PDF you download and save or choose to read online.  The Table of Contents page numbers are linked to the recipes.  There are meal plans provided, but one blank one set up that you can type into as well.  Please make sure you know how to download, save, and access a PDF file on your device before you purchase any PDF digital download product.

How can I customize my meal plans?

There is a blank meal plan template you can type directly into it if your computer has that capability.  Otherwise you can print that page and write on it.   Watch the video and I’ll show you what that looks like.  If you prefer paper/pencil, simply print the blank template.

What is a “clickable” Table of Contents?

The Table of Contents has links to each recipe.  There is a blank meal plan template you can type into to customize.  Same for the blank shopping list.  If you prefer paper/pencil, simply print the blank templates.

How will this help me lose weight?

You need to be in a calorie deficit to lose fat and that means you need eat a little less than you burn.  This eCookbook is set up to make the tracking a little easier. Calorie and macro information is provided on each recipe.  And if you use MyFitnessPal – it’s even easier!   That MyFitnessPal barcode on each recipe makes tracking super easy!

How can I tell if a recipe is gluten free, dairy free, has nuts, etc.?

 All recipes are coded using several of these categories.

What if I don’t have a lot of time to food prep?

Search for the  “Q” code, for “Quick”.  That’s the total time for prep and cooking.  However, 96 of the 110 recipes have a prep time listed that is 15 minutes or less!   There are also 46 recipes that are coded as “meal prep/freezer friendly”, so look for those, too!

Is there a refund?

Due to the digital nature of this product, there will be no refunds after purchase.  Please make sure you know how to download, save, and access a PDF file on your device before you purchase.  If something goes wrong when you try to save it on your device, you will be allowed to download again.

Who is Busy But Thriving for?

"I'm busy! Can't someone make meal planning and cooking simple and fast?"

Someone who wants to eat healthier, but like most adults, is really busy and doesn’t have time to gather up recipes or write meal plans.

Almost all the recipes can be prepped in 15 minutes or less.  And those shopping lists will save time at the store too!

"I'm bored with my food!"

It happens to all of us eventually.  We can fall into a food rut, get bored, and need a little inspiration.

If you’re already tracking food, you’ll appreciate that the macros are listed for each recipe.  Or, if you use the MyFitnessPal app, scan the barcode on each recipe instead!

"I'm just getting started with healthy eating. It's overwhelming!"

Experts tell us to “eat healthier”, but how do you organize that?  How do you know what to buy?  (Have you ever bought ALL the veggies but ended up tossing them?)

The sample meal plans provide a starting point for your new healthy food lifestyle!   Once you pick your favorite recipes, you’ll have your own ideas, so there is a meal-planning template included.  Plus, each recipe lists the calories and macros so you can use that data to plan your meals when you’re ready to take tracking to the next level.

Get Instant Access Right Now!

Click the red button below to go to the checkout page.

Complete the checkout form with all required information.

(It’s optional, but if you check the box for emails, you’ll receive the weekly newsletter with news about new products, updates, fitness motivation, lifting tips, recipes, etc.)

Check your inbox for an email with a link to download Busy But Thriving ecookbook right away!

Imagine where you could be a few minutes from now…


meal plans for next week done


shopping list for next week done


food prep plan for this weekend ready to go

And imagine how the next crazy week will roll out if your freezer is stocked with cooked meals ready to go?


Use sample meal plans to organize your week.


Save time with provided shopping lists and quick recipes.


Healthy meals that aren’t boring.


What progress will you be able to make if you can stick with your healthy eating plan longer?

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