b me Plan

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mindfuL eating (me):mindfuL breathing (mb): mindfuL moving (mm):

scan, 3 minutes breathing space, pranyana breathing, mantra, singing, visualization, noticing

yoga, anti-gravity yoga, chi gong, tai chi, dance, fun, noticing

clean food, mindful chewing, recipes, shopping list, times to shop, order online, noticing

batch cooking ideas recipes/resource ingredients

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week beginning:b me Plan mindfuL eating

Pantry: ¨ Apple cider vinegar

¨ Anchovies

¨ Arrowroot flour

¨ Capers

¨ Coconut aminos

¨ Coconut cream

¨ Coconut flour

¨ Coconut milk

¨ Coconut vinegar

¨ Coconut water

¨ Gluten free baking powder

¨ Fish sauce

¨ Maple syrup

¨ Olives

¨ Raw honey

¨ Tahini

¨ Tapioca flour

¨ Raw cacao

¨ Raw honey

¨ Vanilla extract

FrUit & VegetabLeS ¨ Apples

¨ Apricots

¨ Asparagus

¨ Artichoke

b me Plan ¨ Avocados

¨ Bananas

¨ Beetroot

¨ Berries

¨ Bok choy

¨ Broccoli

¨ Brussels sprouts

¨ Cabbage

¨ Carrots

¨ Cauliflower

¨ Celery

¨ Courgette

¨ Cucumber

¨ Dates

¨ Garlic

¨ Ginger

¨ Kale

¨ Leeks

¨ Lemons

¨ Limes

¨ Lettuce

¨ Mixed herbs

¨ Mushrooms

¨ Okra

¨ Onions

¨ Pumpkins

¨ Radishes

¨ Spinach

¨ Sweet potato

SeaFOOD: wild caught sustainably fished

¨ Barramundi

¨ Fish

¨ Gravlax

¨ Halibut

¨ Prawns

¨ Salmon

¨ Sardines

¨ Scallops

¨ Shellfish

¨ Snapper

rUMinantS: grass fed and organic

¨ Beef

¨ Lamb

POULtry: pastured and organic

¨ Chicken

¨ Duck

¨ Pheasant

¨ Turkey

¨ Quail

PrOCeSSeD Meat: grass-fed and organic

¨ Nitrate-free Bacon

¨ Organic deli meat

¨ Organic sausage

eggS: organic

UnreFineD COLD PreSSeD OrganiC OiLS:

¨ Avocado oil

¨ Coconut oil

¨ Extra virgin olive oil

¨ Palm Oil

¨ Macadamia Oil

FatS: ¨ Duck Fat

¨ Ghee

¨ Lard

¨ Tallow

OFFaL: ¨ Bone broth

¨ Heart

¨ Kidney

¨ Liver

nUtS & SeeDS: ¨ Almonds

¨ Brazil nuts

¨ Cashew nuts

¨ Chia seeds

¨ Flax seeds

¨ Hazel nuts

¨ Macadamia nuts

¨ Pistachio nuts

¨ Pumpkin seeds

¨ Sunflower seeds

SPiCeS ¨ Cardamom

¨ Cinnamon

¨ Cumin

¨ Himalayan sea salt

¨ Nutmeg

¨ Paprika

HerbS ¨ Basil

¨ Chives

¨ Coriander

¨ Dill

¨ Parsley

¨ Thyme

www.nourishthesoLution.com

reSOUrCeS: pinterest, blogs, fb, cooking books, internet, paleo thermomix

shopping ideas

mindfuL eating