Creating Healthy Meals: Ideas and Resources for
Planning and Preparing Everyday Healthy Food

TABLE OF CONTENTS

Chapter One: We Need Ideas First, Then Recipes: Thousands of Recipes and Nothing to Eat

Choose Your Food Goals

Too Many Options

Plan to Save Time

 

Chapter Two: Making Healthy Choices

The Importance of Choice

Special Diets

What is Healthy?

 

Chapter Three: You Are What You Choose to Eat

Proactive Diet Planning

Questions to Consider

Create Your Personal Master Foods List

Healthy Foods List Suggestions

Healthy Foods List Worksheet

Translating Your List into Meal Plans

5/10/20 Basic Meal Plan Worksheet

Sample 5/10/20 Meal Plan

 

Chapter Four: Meal Planning Techniques and Ideas

Planning Individual Meals

Day-to-Day Cooking

 

Chapter Five: Organizing Your Ideas

Meal Idea Organizing

Recipe Organizing

Pantry Organizing

Sample Healthy Foods Pantry List

Shopping

 

Chapter Six: Healthy Cooking Quick Idea Lists

Quick Ideas for Appetizers or Party Foods

Quick Ideas for Bean Dishes

Quick Ideas for Breakfast Dishes

Quick Ideas for Budget Meals

Quick Ideas for Casseroles

Quick Ideas for Chicken Dishes

Quick Ideas for Fish and Seafood Dishes

Quick Ideas for Fruit Dishes

Quick Ideas for International Dishes

Quick Ideas for Pasta Dishes

Quick Ideas for Homemade Pizza

Quick Ideas for Rice Dishes

Quick Ideas for Salads

Quick Ideas for Sandwiches

Quick Ideas for Side Dishes

Quick Ideas for Soups

Quick Ideas for Vegetable Dishes

Quick Ideas for Plant-based/Vegan Dishes

 

Appendix

More Resources

Recipe Websites

Recommended Books