15 Ingredient Meal Program

January can be a month for budgeting, clean eating and getting back to basics after delicious festive foods, large meals and possibly overspending…but having fun and eating what you want is key to having a balanced life!  Exactly how I work with my nutrition clients and wanted to share this with you too.

Both programs one includes meat, and the other is plant-based are affordable and easy plans featuring just 15 simple ingredients.

These programs demonstrate how easy it is to eat healthy with just 15 nutritious ingredients. It reduces the amount of time your clients must spend at the grocery store, keeps their grocery costs to a minimum, reduces food waste, and teaches them how to get creative with just a few items.

The programmes are generic i.e. not for your unique calorie/energy intake requirements so please take time with me to work out your own Basal Metabolic Rate is the calculation of your energy requirements versus your energy expenditure, it will take no longer than 5 minutes to work this out…give me a shout!

The all-foods program was created with the following key considerations:

High-Quality Protein

Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing over 20% of your calories from complete protein sources which are highly digestible and provide an adequate amount of amino acids.

Monounsaturated Fats

Good quality fats are associated with a lower risk of heart disease and diabetes. This plan is rich in monounsaturated fat from olive oil and sunflower seed butter, which are beneficial for the immune system and inflammatory responses.

Iron

Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Nutritional iron deficiency is common worldwide and can be prevented by including daily iron-rich foods. This meal plan provides iron sources like poultry, ground beef, and spinach.

Vitamin C

Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. This meal plan pairs iron-rich foods with foods that have vitamin C such as broccoli with beef and sweet potato with chicken.

Download Recipes

The Plant Based program was created with the following key considerations:

Fiber

Adequate fiber intake has several health benefits including better digestive health and lower blood pressure. This meal plan provides up to 50 grams of daily fiber from fruits, vegetables, legumes, and whole grains.

Monounsaturated Fats

Good quality fats are associated with a lower risk of heart disease and diabetes. This plan is rich in monounsaturated fat from olive oil and peanut butter, which are beneficial for the immune system and inflammatory responses.

Iron

Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Nutritional iron deficiency is common worldwide and can be prevented by including daily iron-rich foods. This meal plan provides iron sources like chickpeas, tofu, and spinach.

Vitamin C

Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. This meal plan pairs iron-rich foods with foods that have vitamin C such as bell peppers with chickpeas and sweet potato with tofu.

Download Recipes

I hope you enjoy this program and I look forward to your feedback!

Happy 2024, may all your health, fitness and wellbeing goal become reality.

Why not book a 30-minute complimentary conversation with me, all about you and what hints and tips I may be able to offer to help you achieve your goals.

“evolution34 was founded to solve the problems my clients struggle with, but don’t have to; making small changes can lead to the massive improvements they desire”.