The Complete Plate

Food wellness is a term used to describe the ideal state for adopting healthy eating habits into a busy day-to-day life. When food wellness is achieved, the hope is that the body and mind will be able to perform at peak performance. When one of these areas is missing, it is almost impossible to establish sustainable healthy eating habits.

Featuring meal plans for a caloric diet of 1,500, 2,000, and 2,500 calories, The Complete Plate shows that weight maintenance, and weight loss, can be achieved through the science behind a balanced diet that meets both nutritional and caloric demands. It features 30 daily meal plans with each day perfectly balanced to provide 100 percent of your macro and micro nutrient needs, based on current daily recommended intake (DRI) values. The 90 recipes range from an indulgent 'Coconut and Flax Seed French Toast' to a savory 'Portobello and Prosciutto Pizza' to a nourishing 'Creamy Corn, Ham, and Roast Pepper Chowder,' and include additional snacks so that readers are satiated and energized throughout the day.

Autorentext

Lauren Klukas was a competitive swimmer and coach for Cascade Swim Club before she became a certified personal trainer. In 2013, Lauren was diagnosed with arrythmyogenic right ventricle cardiomyopathy (ARVC), which inspired The Complete Plate philosophy, website, and the eponymous nutrition and cooking show. With a conviction for scientifically rooted content, she is currently attending Athabasca University for her bachelor of science (B. Sc.) degree. She lives in Calgary, Alberta, with her husband and daughter.

Inhalt

Contents







xxx	Foreword







xxx	Introduction







xxx	The Complete Plate







xxx	The Basics







xxx	Nutrition 101







xxx	How to Use This Book







xxx	Pantry and Freezer Staples







xxx	Essential Equipment















xxx	The Meal Plans







xxx	Meal Plan 1







xxx	Meal Plan 2







xxx	Meal Plan 3







xxx	Meal Plan 4







xxx	Meal Plan 5







xxx	Meal Plan 6







xxx	Meal Plan 7







xxx	Meal Plan 8







xxx	Meal Plan 9







xxx	Meal Plan 10







xxx	Meal Plan 11







xxx	Meal Plan 12







xxx	Meal Plan 13







xxx	Meal Plan 14







xxx	Meal Plan 15







xxx	Meal Plan 16







xxx	Meal Plan 17







xxx	Meal Plan 18







xxx	Meal Plan 19







xxx	Meal Plan 20







xxx	Meal Plan 21







xxx	Meal Plan 22







xxx	Meal Plan 23







xxx	Meal Plan 24







xxx	Meal Plan 25







xxx	Meal Plan 26







xxx	Meal Plan 27







xxx	Meal Plan 28







xxx	Meal Plan 29







xxx	Meal Plan 30















xxx	Basic Recipes







xxx 	Nutrient Analyses







xxx 	Metric Conversion Chart







xxx 	Reference







xxx	Acknowledgments







xxx	Index