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Meal plans

Mediterranean Meal Plan

In a 2018 study of Estruch and others that was published in the new England Journal of Medicine more than 7,000 individuals with high risk of heart disease followed either a Mediterranean diet with added olive oil, a Mediterranean diet with added nuts, or a low fat control group. The study lasted four years and eight months and the main focus was on diet's potential effects on heart attack stroke and death from cardiovascular causes. The results showed that the risk of combined heart attacks stroke and death from heart disease was lowered by 31% in those that followed the Mediterranean diet with additional olive oil and 28% in those that followed the Mediterranean diet with additional nuts.

Nourished Nestlings - Practical Guide to Weaning

This meal plan was created for children between the ages of 1 to 5 years - so you can make tasty meals that children will love. Each recipe is Baby-led Weaning friendly, which means it can be served to your baby and they can feed it to themselves! It will be particularly useful for early years parents who want advice on how to provide a nutritious, cost-effective and practical meals for children of this age. The meals shown in this resource all provide the amount of energy (calories) needed by children of this age. The meals provide the important nutrients that young children need to develop and grow. The recipes within this guide that cater for vegan, vegetarian, gluten-free, egg-free and dairy-free diets. It contains practical advice, recipes and photos of portion sizes appropriate for different age groups.

High Protein Recovery Meal Plan

Athletes know the importance of recovery nutrition. To replenish energy stores, repair and rebuild muscle, and rehydrate the body, it’s crucial to get the appropriate balance of macronutrients and liquids. But elite athletes aren’t the only ones who need to re-fuel properly after a hard workout. All athletes benefit from recovery nutrition. Unfortunately for some, it’s an opportunity often missed. Maybe it’s lack of time or confusion about when or what to eat that prompts the detrimental decision to forgo post-workout nourishment. Whether you are an amateur or elite athlete this meal plan gives you the nutrients you need to rejuvenate your body. We recommend drinking 2-3 litres of water a day while following the meal plan.

Soup & Stew Meal Plan

There are several potential benefits of a soup diet, including:Weight loss: Soups are typically low in calories and high in water, which can help you feel full and satisfied. This can lead to reduced calorie intake and weight loss over time.Improved hydration: Soups are a good source of water, which is essential for overall health and well-being. Staying hydrated can help boost your energy levels, improve your mood, and help your body function properly.Increased nutrient intake: Soups can be a good source of vitamins, minerals, and other nutrients. This is especially true if you choose soups that are made with a variety of vegetables, lean protein, and whole grains.Improved gut health: Soups are a good source of fiber, which is important for gut health. Fiber helps to keep your digestive system healthy and regular.Reduced risk of chronic diseases: Soups that are made with healthy ingredients, such as vegetables, lean protein, and whole grains, can help reduce your risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.This meal plan offers a variety of nutritious stews and soups as well as healthy snack to ensure you and your family get the nutrients you need.

1 Week Plant Based Meal Plan

Plant-based diets have been linked to a number of health benefits, including weight loss and maintenance, reduced risk of heart disease, stroke, type 2 diabetes, and certain cancers. They are also high in fiber, which is essential for maintaining a healthy gut microbiome. A healthy gut microbiome is important for a number of health benefits, including improved digestion, immune function, and mental health. Additionally, plant-based diets are often high in complex carbohydrates, which provide sustained energy throughout the day. They are also rich in vitamins and minerals that are essential for energy production.While there are some potential drawbacks to following a plant-based diet, such as the need to be more mindful of getting enough certain nutrients, the overall evidence suggests that plant-based diets can offer a number of health benefits.

7 DAY FERTILITY MEAL PLAN

This fertility meal plan is designed to improve fertility in men and women. It typically focuses on eating plenty of nutrient-rich foods, such as fruits, vegetables, whole grains, and lean protein. It may also limit or avoid certain foods, such as processed foods, sugary drinks, and unhealthy fats.This meal plan includes:Plenty of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for overall health and fertility. Aim to eat at least five servings of fruits and vegetables per day.Whole grains over processed grains. Whole grains are a good source of fiber, which can help regulate blood sugar levels and promote weight loss. They are also a good source of B vitamins, which are important for energy production and cell growth.Protein. Protein is essential for building and repairing tissues throughout the body, including the reproductive system. Aim to get 10-15% of your calories from protein.Limited saturated and unhealthy fats. Saturated and unhealthy fats can raise cholesterol levels and increase the risk of heart disease. Aim to get most of your fat intake from healthy sources, such as avocados, nuts, and seeds.Avoid processed foods. Processed foods are often high in unhealthy fats, sugar, and sodium. They can also be low in nutrients. Aim to eat whole, unprocessed foods as much as possible.Stay hydrated. Water is essential for overall health and fertility. Aim to drink eight glasses of water per day.If you are trying to conceive, it is a good idea to talk to your doctor about your diet and any other lifestyle changes you can make to improve your fertility.