About Stephanie McKercher, MS, RDN

Plant-forward eating and food freedom without the rules

Hi! I'm Stephanie McKercher, MS, RDN, a registered dietitian, certified intuitive eating counselor, and the person behind Grateful Grazer.

I started this space because I genuinely believe that eating more plants and making peace with food aren't in conflict with each other, even though our food culture does its best to make them feel that way.

I know what it's like to care deeply about nourishing yourself and still feel exhausted by food. To try to eat well and end up more anxious and obsessed, not less. To follow all of the guidance and still feel out of control. That experience (and my own recovery from it) is what brought me to this work, and it what makes me genuinely invested in the people I work with. Not just as a clinician, but as someone who's been in the thick of it.

Today I help people break free from chronic dieting and disordered eating patterns, and build a way of eating that feels steady, satisfying, and actually sustainable. My approach is rooted in intuitive eating, HAES®-aligned care, and the specific intersection of plant-forward eating and food freedom that I haven't found anywhere else.

My work has been featured in NBC News, Forbes, Women's Health, Food Network, and Well + Good. I'm also the author of The College Vegetarian Cookbook (2020).

My Approach

Most nutrition advice treats food as a problem to be optimized. Eat this, not that. Track this, avoid that. Even well-intentioned "healthy eating" guidance often ends up creating more rules, more guilt, and more mental noise, not less.

I work differently.

My approach is grounded in intuitive eating, a framework that helps people reconnect with their body's own signals rather than outsourcing every food decision to an external rulebook. It's weight-inclusive, HAES®-aligned, and rooted in evidence. And it's specifically designed for people who are done with the cycle of trying hard, falling short, and starting over.

What makes my work distinct is the intersection I live and practice at: plant-forward eating and food freedom. I eat a flexible, mostly plant-based diet myself, not because I'm following a rule, but because I genuinely enjoy it. And I've worked with enough people to know that plant-based eating, when it comes from a place of care rather than control, can coexist beautifully with intuitive eating. When it comes from a place of restriction dressed up as wellness, it can't. And recognizing that difference is often the first step toward real change.

Whether you're here for recipes, for nutrition content, or for one-on-one support, my goal is the same: to help you enjoy more food and stress about it less.

Recipes & Resources

Explore practical tools and inspiration to make your vegetarian or plant-forward meals nourishing, satisfying, and enjoyable. These guides and roundups are designed to support your journey toward food freedom, intuitive eating, and stress-free meal planning.

Through Grateful Grazer, I share accessible, nourishing vegetarian and plant-forward recipes, plus tools to help you eat intuitively:

100+ Nourishing Meal and Snack Ideas: vegetarian or plant-forward recipes to keep you fueled and satisfied.
Beginner's Guide to Intuitive Eating: learn the principles of intuitive eating and start building a gentler relationship with food.
High-Protein Vegetarian Recipes and Quick and Easy Vegetarian Meals: curated recipe roundups for easy weeknight dinners and beyond.
5 Days to Food Peace: a reflective email series for your first steps toward intuitive eating.

Get instant access to these free resources and start enjoying food without guilt.

Who I Work With

I provide one-on-one nutrition counseling for people who are:

Trying to balance plant-based or vegetarian choices with a history of dieting or disordered eating
Wondering if intuitive eating can work for them, no matter their eating style
Feeling overwhelmed by food rules, health pressure, or guilt around meals
Recovering from disordered eating and ready for compassionate guidance
Navigating life transitions like postpartum, caregiving, or gut health changes

Learn more about nutrition counseling →

Media & Collaborations

My work has been featured in NBC News, Forbes, Food Network, Women's Health, and Well + Good. I also published The College Vegetarian Cookbook in 2020, making nourishing meals approachable for young adults.

Each month, over 200,000 people visit Grateful Grazer for approachable vegetarian recipes and guidance on building a flexible, nourishing relationship with food.

Are you a brand or media outlet interested in collaborating?

Where to Go From Here

Depending on what brought you here, here are the best next steps:

If you're looking for plant-forward recipe inspiration: browse the recipe collection →

If food feels more complicated than you'd like: start with the free 5 Days to Food Peace email series → - five short emails exploring what making peace with food actually looks like.

If you're ready to do this work with support: learn about 1:1 nutrition counseling →

I'd love to hear from you regardless of where you are in the process. Feel free to reach out or find me on Instagram @gratefulgrazer.

My Reader Favorites

Explore my most-loved recipes, from cozy soups and hearty bowls to easy weeknight dinners. Great for anyone looking for inspiration in the kitchen.

Browse recipes

Build a More Peaceful relationship with Food

Check out my intuitive eating guides and nutrition resources, including blog posts and downloadable guides, to help you navigate food with confidence and joy.