Annual Access to the W&F Crew

Annual Access to the W&F Crew


NOTE: You must provide an up-to-date email address to receive the meal plans each week! 


Healthy & Balanced Living Made Simple: By joining the W&F Crew you will obtain exclusive ANNUAL access to the following...



  • Emailed Every Thursday
  • Nutrient-dense meals (yet me, my husband eats these meals too!) 

  • Simple meals that will help you learn to cook!

  • Breakfast, lunch, dinner, & snack plans for Monday-Saturday/Sunday

  • Weekly grocery list

  • All the recipes you need

  • Pantry Staples grocery list


  • New Workout Every Thursday

  • Video demonstrations of each exercise + downloadable file to take to the gym (or living room ;)) with you!

  • Workouts will vary from HIIT (high-intensity interval training), low impact, lifting, to cardio!

  • Some workouts require equipment, while others will involve no equipment. 

  • *I recommend you invest in resistant loops + core sliders.  


So what are you waiting for? Let's make healthy living simple!



meal plan subscription

"I love cooking and reading new recipe books, Bon Appetite and Cooks Illustrated magazines but day to day meal planning is not my favorite thing to do. Emily’s Waves and Free meal plan brings delicious variety to our table and takes away the weekly grind of planning. Having everything from recipes to grocery list in one place is great. Knowing the meals are healthy for our family is a wonderful bonus!"

2020 by WAVES & FREE, LLC.