I like me and I want to take care of me.  I don’t mind preparing healthy meals for my family and myself. This 30 Day Healthy Meal Planner lists go-to recipes sure to please the pickiest eater among you.  By the way, when did cooking become civil disobedience.  More and more people recoil at the sheer implication they might actually cook.  So, you rather pay through the roof for food, prepared by who knows who, that’s potentially past its prime, saturated with sodium and sauce.  Think today’s special?

Cooking helps me unwind.  A little music, a glass of wine, catch up on the day with loved ones, and viola you have a home cooked, hopefully healthy, meal.  You know the ingredients are fresh, seasoned to your preference, you can have seconds, take as long as you like, relax afterwards, AND you save money.  It’s expensive to eat out.  Yes, you can get a burger for a buck, but do you really want beef that cause less than breath mints?  I don’t’ even want to think about the long-term effects of the dollar menu on our bodies.

You have convinced yourself it’s easier, faster, even more cost effective to pick up takeout or pop in a frozen packaged meal.  I say at what costs.  You get out of life what you put in.  The potential effects to your physical health negates any time or presumed cost savings.

 

  • Glazed Shiitake Mushroom and Bok Choy
    Glazed Shiitake Mushroom and Bok Choy
  • Miso Chicken and Vegetable Ramen
    Miso Chicken and Vegetable Ramen
  • Chickpea and Chorizo Fideos 15 Minutes Prep to Plate
    Chickpea and Chorizo Fideos 15 Minutes Prep to Plate
  • baked curry talipia 30 minutes prep to plate
    Baked Curry Tilapia 30 Minutes Prep to Plate
  • potato-horseradish-crusted-mahi-mahi
    Potato Horseradish-Crusted Mahi Mahi
  • Roasted Shrimp with White Beans and Feta
  • Honey Sesame Beef 20 Minutes Prep to Plate
  • Smoky Maple-Mustard Salmon
  • black-beans-avocado-wrap
    Black Beans Avocado Wrap
  • vegan lentil mushroom burger
    Vegan Lentil Mushroom Burger
  • sweet-potato-burger-with-creamy-avocado
    Sweet Potato Burger With Creamy Avocado
  • One Pan Crispy Parmesan Garlic Chicken with Vegetables
    One Pan Crispy Parmesan Garlic Chicken with Vegetables
  • Orange and Tomato Chicken with Couscous
    Orange and Tomato Chicken with Couscous
  • Grilled Steak Gyros 30 Minutes Prep to Plate
    Grilled Steak Gyros 30 Minutes Prep to Plate
  • charred-lemon-chicken-piccata
    Charred Lemon Chicken Piccata
  • Frittata with Creamed Corn, Chard, Potato, Jalapeño
    Frittata with Creamed Corn, Chard, Potato, Jalapeño
  • Noodles with Golden Tofu and Coconut
    Noodles with Golden Tofu and Coconut
  • Roasted Tomatoes and Zucchini Pesto Linguine
    Roasted Tomatoes and Zucchini Pesto Linguine
  • Vegetable Kebabs with Corn Relish
    Vegetable Kebabs with Corn Relish
  • Brussel Sprout Stew 30 Minutes Prep to Plate
    Brussel Sprout Stew 30 Minutes Prep to Plate
  • Italian Turkey and Orzo Soup
    Italian Turkey and Orzo Soup
  • Chickpea Cauliflower Masala 15 Minutes Prep 2 Plate
    Chickpea Cauliflower Masala 15 Minutes Prep 2 Plate
  • Crustless Spinach Quiche
  • Lentil Bolognese with Fettuccine
  • Hunan Beef With Cumin 30 Minutes Prep 2 Plate
    Hunan Beef With Cumin 30 Minutes Prep 2 Plate
  • zucchini-mushroom-risotto
    Zucchini Mushroom Risotto
  • Mac and Cheese with Tomato, Spinach, Goat Cheese
    Mac and Cheese with Tomato, Spinach, Goat Cheese
  • Vegan Philly Portobello Steak
    Vegan Philly Portobello Steak
  • Asian Chicken Soup
    Asian Chicken Soup
  • Crispy Balsamic Chicken

 

 

A World Health Organization Report, Diet, Nutrition and the Prevention of Chronic Diseases, states

“Healthy diets and physical activity are key to good nutrition and necessary for a long and healthy life. Eating nutrient dense foods and balancing energy intake with the necessary physical activity to maintain a healthy weight is essential at all stages of life. Unbalanced consumption of foods high in energy (sugar, starch and/or fat) and low in essential nutrients contributes to energy excess, overweight and obesity. The amount of the energy consumed in relation to physical activity and the quality of food are key determinants of nutrition related chronic disease.”

The Center for Disease Control writes:

“Chronic diseases and conditions—such as heart disease, stroke, cancer, type 2 diabetes, obesity, and arthritis—are among the most common, costly, and preventable health problems. Health risk behaviors are unhealthy behaviors you can change. Four of these health risk behaviors— poor nutrition, lack of exercise or physical activity, tobacco use, and drinking too much alcohol—cause much of the illness, suffering, and early death related to chronic diseases and conditions.”

My 30 Day Healthy Meal Planner is designed to effortlessly incorporate optimal diet to your everyday meals.  You say: I have to buy a bunch of specialty items that I’ll never use again.  Oh contraire – these recipes use ingredients that are pantry staples and stocked in local grocery stores.  Each recipe is 30 minutes are less cook time.  Most are under 30 Minutes Prep to Plate.

We need to stop thinking about meal planning in terms of yore.  You don’t need to have a protein in the form of meat, starch (carbs) and a vegetable.  You can have protein in many forms:  fish, beans, legumes or all veggies to make a perfectly nutritious, appetizing meals.

Here we go.  Happy Healthy Eating.  Holler with your progress at crystal@crystalacampbell.com.

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