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In addition, I invite you to watch my FREE Mastering Meal Planning Presentation and check out my free weekly meal plans and meal planning resources to help you easily create your own weekly meal plans.
All content (recipes, photos, text, etc.) on this site is the creative property of Kelly Smith of The Nourishing Home.
The design of this healthy diet plan has not been 'sponsored' or been influenced by organisations or food groups. This format for healthy diet plans is used by health and fitness professionals around the world in order to help them achieve amazing results for themselves and their clients. It is vastly different to standard academic nutritional recommendations, which are generally based on the USDA Food Pyramid or The Australian Guide to Healthy Eating.
Here are some examples of the low-density carbohydrates: cauliflower, broccoli, cucumber, squash, green beans, carrot, spinach, etc. Here are some examples of good protein sources: lean red meat, chicken, fish, legumes, eggs, nuts, seeds, protein powder, etc. Since some of these foods are natural food it's important not to neglect them in your diet because they contain an array of beneficial nutrients. Here's some examples of the medium-density carbs: oranges, corn, bananas, peas, grapes, potatoes, yoghurt, milk, pumpkin, apples, etc. These are the carbohydrates that most dieticians and conventional nutritionists recommend people to emphasise the most in their diet. I believe this has been one of the major contributing factors to the ever-increasing obesity epidemic that we are facing today. If you really want to lose weight then you must make an effort to limit these foods in your diet.

In saying this, it doesn't mean you should have them at all, it simply means that you should limit your intake to only 1 or perhaps 2 servings a day. The high-density carbohydrates include: cereal, bread, pasta, rice, sugar, fruit juice, jam, honey, etc. Here's some examples of sources of fats and oils (or foods that contain them): nuts and seeds, oils, butter, avocadoes, etc.
Here are a few examples of 'Extras': chocolate, take away foods, alcohol, cakes, lollies, biscuits, etc. If you're serious about losing weight, then make a commitment to follow this format for healthy diet plans for one month. Subscribers to theQuick Weight Loss E-Zineget a FREE copy of my 'Secrets of Weight Loss' Special Report (Valued at $27). I’ve created 5 free “real food” meal plans to help make things a little easier for those busy families who would like to cut out processed food. Complete meals listed each day for breakfast, lunch, snack and dinner with leftovers incorporated. Corresponding complete grocery list showing what to buy in order of the store and actual cost for each item (as opposed to the price per serving) with seasonal ingredients highlighted on Meal Plans 3 – 5 so purchases can be made from your local farmers’ market if desired.
Almost every item listed follows our strict 10-day pledge rules, with just a few minor exceptions to keep the plan realistic for those busy working parents. Become an email subscriber by entering your email address in the box below and following the instructions. Once you’ve confirmed your subscription, you’ll receive a welcome email with links to download the meal plans.

If you are an existing subscriber and have lost your email with links to the meal plans, first try searching on 100 Days of Real Food in your email client and looking for the first few emails from us (search under ALL MAIL if using Gmail). There is no obligation to purchase, but if you do, you are helping to support the free resources, meal plans and recipes here at The Nourishing Home. My heart in creating this blog is to help you by sharing helpful meal planning strategies and nourishing GF recipes that are healthy, easy and delicious with thanksgiving to God!
You are welcome to share a photo via social media, as long as it contains a link back to the corresponding recipe from this site.
Since lean body tissue burns up energy, a loss of it has a negative impact on your metabolism. Therefore, the Healthy Diet Plans Format recommends only having 2 or 3 servings of these foods each day.
However, they do serve the purpose of allowing us the opportunity to eat great-tasting foods. It also covers how you should plan your meals so you can lose the maximum amount of weight.
Gmail users also check your “Promotions” tab and search for “100 Days” under “All Mail” if you can’t find it. Additionally, please refrain from adapting recipes without properly linking back to the original recipe, and keep in mind that simple substitutions do not constitute an adapted or original recipe.

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