2 servings vegetables
2 servings whole grains
1 serving of fruit
1 serving of protein (plant-based is best, i.e. brown rice and beans, or quinoa)
1 serving of milk (or a substitute such as leafy green vegetables)
You also need at least 33 mg of health fats, i.e. olive or avocado oil, nuts or seeds (remember, nuts and seeds, while healthy, are high in calories) or fish, i.e. salmon
If you want to save more money, gardening tips and information can be found here. Look under: Family Farm and Home Gardening for Food, Beauty, and Profit
Breakfast - Not Smoothies
3 Healthy Oatmeal Recipes For Weight Loss
Brown Rice with Maple Syrup and Raisins Delicious, Nutritious, and Filling, Breakfast
Full Meal Super Energy Bar
Healthy Banana Oatmeal Pancakes
Old Fashioned Rolled Oats and Yogurt
Steel Cut Oatmeal Recipe with Fruit and Nuts
Breakfast Smoothies
If you want/need to lose weight. You can make and drink one of these smoothies each morning (or the evening before). Drink all of it in the morning or spread it out through the day. For the rest of the day you can eat all you want of celery, cucumbers, lettuce, spinach, and drink herbal tea. Sugar free jello can also be an option but should be limited due to the added chemicals.
Rotate the smoothies. Do not drink the same smoothie over and over again. The smoothies are designed to provide all the nutrients your body needs; however, most by themselves, are not sufficient calories for a long time. You will eventually need to add additional calories from whole grains, vegetables, fruit, and protein (plant based is best.) When you add additional calories, the earlier consumed, the better.
If you have a health condition, consult with your doctor before trying.
You can put an ingredient in one of the specialized search engines to the right to learn more about potential benefits.
At least a 1000 watt blender is recommended.
You can substitute rolled brown rice or rolled barley for the rolled oats on all of the smoothies.
Anti Alzheimer’s - Diabetes: Smoothie
Apple Cider Reds/Greens Super Health Better than I thought it would be, smoothie
Apple Rhubarb smoothie, simple but another full meal balanced smoothie, energy and regularity
Apple Spinach smoothie with pumpkin spice - very good!
Arugula apple nut smoothie with chia and hemp seed - great for energy, the brain, and repair
Blueberry Maple Syrup Smoothie (Another anti-Alzheimer's smoothie)
Cherry Chocolate Zucchini, healthy smoothie with vegan option
Cherry Rhubarb Smoothie
Cognitive Boost Full Meal Smoothie
Dark Chocolate and Banana: my most insanely healthy smoothie. Great for soooo many things
Energy boost sweet potato apple pie smoothie (full meal deal)
Eggnog no-sugar full-balanced smoothie 4 Jenni
Licorice smoothie, healthy, delicious, and nutritious, no sugar
Nutrition and Brain Development
Orange Julius full meal energy smoothy
Peach, Blueberry, Spinach, Smoothie. Delicious and Nutritious. Another Full Meal Deal by Stealth Health
Peach Celery full meal balanced smoothie with extra energy
Peach spinach smoothie
Peanut-butter Chocolate Shake
Pear smoothie for extra energy, cognitive health, and food security. Vegan option
Pineapple coconut jicama, another insanely healthy food security smoothie
Pineapple orange delicious full meal smoothie with hemp seed, spinach, and chia seed
Pineapple Smoothie, one of my healthiest and craziest. Good and nutritious. Provides Food Security.
Pineapple spinach vegan energy smoothie
Pomegranate spinach smoothie, balanced and full meal
Pumpkin Pie Smoothie. Incredibly nutritious. Vegan if you wish. Very good.
Pumpkin pie smoothie with energy boost
Pumpkin Pie Spice Energy Full Meal Smoothie with Chef Dahnaya
Rhubarb strawberry smoothie (another) great for helping energy, regulation, and mental clarity. Another full meal well ballanced smoothie
Spinach Avocado Apple Smoothie a healthy smoothie by Stealth Health with Chef J and Chef Dahnaya
Spinach Mint Smoothie
Spinach mint smoothie with energy boost. Another full meal smoothie.
Susan's sweet energy peach smoothie
Sweet Potato Apple (Pumpkin Pie) smoothie
Sweet potato maple peach smoothie
Strawberry Rhubarb Chocolate Smoothie another balanced full meal deal
Strawberry rhubarb smoothie with celery and barley, delicious and a bit crunchy
Strawberry Rhubarb smoothie with chocolate and chia
Super Strawberry plus Rhubarb Full Meal Smoothie (helps regularity)
Wassail smoothie - very healthy, good energy, no alcohol... of course
Weight Loss Miracle Shake
Weight-loss miracle shake with protein and energy boost
Zesty Lemon Ginger Smoothie with balanced full meal deal
Deserts
Amy's no-sugar, no-cinnamon, pumpkin pie
Banana Peanut-butter Chocolate Ice Dream
Chocolate-cherry no-sugar and no-dairy ice-dream... and yet absolutely delicious
Dark Chocolate Brazil Nut no-sugar, Bonita's Bark
Double chocolate/peanut butter no-sugar ice cream (can be no dairy) absolutely delicious, everyone who has tasted this has loved it
Lemon ice cream with Chef Dahnaya. This one gets noisy
Lemon no-sugar ice-cream with vegan option - very good but also tart
Licorice ice dream - no sugar, vegan
No added Sugar, No Butter, No Bake Cookies, Gluten Free
Pineapple Cobbler, Gluten Free, Sugar Free
Dinner
Asparagus recipes on youtube
Baked Asparagus by Chief Dahnaya (with or without onions)
Bean and Brown Rice Soup with Cumin Seed with Chef Dahnaya
Brown Rice, Bean, and Vegetable soup (super health)
Brown Rice with Chef Dahnaya
Cabbage Pie (delicious)
Delicious, super healthy summer soup with bok choy, brown rice and pinto beans
Jasmine's delicious stuffed summer squash
Meatloaf: Very good with lots of sneaky nutrition
Pete's Killer Quiche - absolutely delicious - and mostly healthy :-)
Potatoes: Pomme de Terre with Rosemary and Thyme
Sauteed Broccoli + by Chef J: Delicious, Nutritious, Easy Peasy
Spinach Salad with Mandarin Oranges (wilted)
Tomato Zucchini Zucchinatouille
Food Hacks
26 FANTASTIC FOOD HACKS || DIY SQUARE FRUITS
Recipes from other sites
NATURALLY SWEETENED CRANBERRY SAUCE
Desert
Pie
Apple
Homemade Sugar-Free Apple Pie Filling - Akram's Ideas Ep. 2-26
No Sugar Apple Pie - Guilt Free Dessert!
SUGAR-FREE QUICK AND EASY APPLE PIE
Rhubarb
Healthy Strawberry Rhubarb Pie Squares (not perfectly healthy, but better than a lot of options)
Pumpkin
KETO PUMPKIN PIE | SUGAR FREE PUMPKIN PIE RECIPE | Thanksgiving Keto Recipes
Pumpkin Pie * Thanksgiving Menu Series * Episode 7 (Sugar Free)
SUGAR FREE PUMPKIN PIE RECIPE
Benefits/detriments of Foods
6 Amazing Health Benefits Of Rhubarb
Bacon: The #1 Food You Should Stop Eating Immediately
Health Benefits of Olive Oil
Start Eating 1 Tomato a Day, See What Happens to You In a Month
Top 9 Surprising Health Benefits Of Tomato
Top Benefits of Drinking Lemon Water | Dr. Berg
What Are the Health Benefits of Rhubarb? Is it a Superfood?
What happens when you consume Olive Oil every day?
Thoughts, Quotes, and Comments
Do not let the future be held hostage by the past.
Food Addiction
Heres the secret to weight loss Its all about crowding out not cutting out Kathy Freston
The Good, Bad, and Ugly Truth about Grazing and Mindless Eating
Exercise
15 Minute Booty Burning Walk At Home Workout
How Exercise Benefits Your Brain - Exercise and The Brain (animated)
Top 10 Balance Exercises for Seniors at Home. STOP FALLS.
Arms
3 Moves to Tone Your Triceps
How to Get Rid of Arm Flab and Tone Your Arms
How to Lose Arm Fat In 7 Days: Slim Arms Fast!
Core/Stomach
5 Exercises That Will Transform Your Body In Just 4 Weeks
How to Do Leg Lifts
Planking 101
This Happens to Your Stomach Fat When You Plank - 6 Good Reasons Why You Should Do Plank Daily
Leg
The Leg Strengthening Program EVERYONE Should Do (No Equipment, 3x/week)
Tai Chi
Tai Chi 5 Minutes a Day Module 01 - easy for beginners
Tai Chi for Beginners (Lesson 1: Basic Training)
Diabetes
8 Foods Reverse Insulin Resistance
Dr. Brian Mowll teaches how to reverse insulin resistance (Eliminate refined carbs/crap. Eat complex carbs.)
How to Prevent Prediabetes in Children
Insulin Resistance Reversal
Restoring Insulin Sensitivity
Risk Test Hedgehogs :60 | Type 2 Diabetes Prevention | Ad Council
Symptoms, Causes, and Treatments for Kidney Infection
What is Diabetes?
What Is Prediabetes?
Additional helpful or informative videos
5 Natural Ways to Increase Testosterone
9 Things Your Feet Can Tell You About Your Liver
10 Foods That Naturally Cleanse the Liver
10 Lemon Water Benefits + How to Make (and detox)
10 Surprising Things That Happened When I Quit Drinking Alcohol
10 Triggers of Inflammation
12 Foods Rich in Vitamin B1 - Foods With Vitamin B1
13 THINGS MENTALLY STRONG PEOPLE DON'T DO by Amy Morin | Core Message
15 Foods That Unclog Your Arteries Naturally Like Magic
17 Anti-Aging Foods That Will Make Your Skin Glow
Anti Ageing Face Yoga
Beating a Food Addiction | CR Pete Petersen | TEDxUIdaho
Benefits of Rosemary Essential Oil
Body Warns 1 Month Before Heart Attack- 7 Warning Signs YOU MUST KNOW
Brain Boosting Foods
Change anything! Use skillpower over willpower | Al Switzler | TEDxFremont
ChemMatters: The Science Behind Calories and Nutrition Facts Labels
Cocaine vs Sugar
Consequences of a Fatty Liver that Might Surprise You
Do You Have Sleep Apnea? Easy Self-Test You Can Do At Home
Essential Oils As Medicine: Essential Oils Guide
Exercise Makes You Smarter - This Is Why (animated)
Healthier snacks with Dahnaya (some kids/adults may like other options better)
How to Lower Cholesterol Naturally in 4 Steps | Dr. Josh Axe
Is it Breast Cancer?
Fatty Liver: 3 Weird Symptoms
How the food you eat affects your brain - Mia Nacamulli
How the food you eat affects your gut - Shilpa Ravella
How to Lose Belly Fat Fast – 6 Proven Steps | The Health Nerd (I prefer no-sugar dark chocolate as a source of caffeine)
How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips (animated)
How sugar affects the brain - Nicole Avena
How the Gut Microbiome affects the Brain and Mind
How to Alkalize Your Body Naturally | The importance of pH
How to Eat a Lot and Stay Under Your Calorie and or Fat Budget
How to Eat Healthy, Lose Weight, and Feel Awesome!
How to waste your life and be miserable. (or how to live and be happy)
Lean & Green - The Heart Healthy Diet
Lemon no-sugar ice-cream with vegan option - very good but also tart
Low Potassium : Symptoms, Signs, Diet, Causes & Treatment by Dr Berg
Mayo Clinic Minute: Heart-healthy diet for women
Mayo Clinic Minute: Lack of sleep worsens health issues
Mayo Clinic Minute: The diet that could improve your brain's health
Mr Indifferent: Lend a Helping Hand
MyPlate - Akron Children's Hospital video
New Study Shows Impact of Sugar on Kids
Nutrition Tips : Effects of Poor Diet in Children
STOP Low Back Pain the EASY Way! No Exercises or Medications: 10 Options!
Sugar is Not a Treat | Jody Stanislaw | TEDxSunValley
Super Foods for your Heart
The brain-changing benefits of exercise | neuroscientist Wendy Suzuki TED
THE CHOICE (Short Animated Movie)
The Shocking POWER of Waking Up Early
These Foods Clean Your Arteries & Can (Help) Prevent A Heart Attack
Think Whole Food, Not ‘Out of the Box’ for Heart Healthy Diet
Top 10 Brain-Building Breakthroughs
Top 10 Vitamin B1 Rich Foods
Vitamin B1 (Thiamine) Deficiency: the "Great Imitator" of Other Illnesses
Wake Up at 5 AM - Amazing Benefits of Waking Up Early
Warning Signs That You're Zinc Deficient | Dr. Josh Axe
https://quickhealthymealsonabudget.blogspot.com/2020/11/what-alcohol-can-do-to-your-liver.html
What Does Sugar Actually Do To Your Body?
What Does Sugar Do To Your Body? 10 Proven Negative Effects of Sugar
What sugar is really doing to your body – Why sugar is poison! – Overcome Sugar addiction
What Will Happen If You Start Eating Oats Every Day
What would happen if you didn’t sleep? - Claudia Aguirre
🍺 Why Alcohol Is Killing Your Body & Brain, And How To Reverse The Damage! - by Dr Sam Robbins
Why exercise is a great prescription: Mayo Clinic
Why Some Foods Make You Depressed
Your Brain on Exercise
Old Index
Inflammation - Pain - Disease
3 Simple Beliefs That Fix Pain & 3 That NEVER Will + Giveaway!
3 Simple Daily Stretches That Can Heal Your Shoulder Pain + Giveaway!
10 Foods That Cause Inflammation (Avoid These)
10 Ways to Prevent Migraines
16 Exotic Foods That Can Actually Kill You
Anti Inflammatory Diet | Living Healthy Chicago
Best Foods to Cure Migraine | Healthy Recipes
Foods that Fight Inflammation
Heat Vs. Cold (Ice) Pack? Avoid This Common Mistake. Infrared Heat?
The BEST Anti-Inflammatory Foods At The Grocery Store...And What To Avoid!
The Only 6 Stretches You Need to Become Flexible
The real deal with eating to fight inflammation
What Does Sugar Do To Your Body? 10 Proven Negative Effects of Sugar
What Lifestyle Changes, Diet And Supplements Will Help Migraine Sufferers?
Yoga For Migraines - Yoga With Adriene
Mental Health and Happiness
7 Foods Than Can Surprisingly Relieve Stress
A SHORT TAOIST STORY (Cinematic) - Nobody In The Boat
Brené Brown | 7 Super Tips
Brené Brown on Empathy
Catastrophizing-How to stop making yourself depressed and anxious (Thinking Error) Skill #6
Can you Rewire Depression? Neuroplasticity Nugget #1- Depression and Neuroplasticity
Change your Brain Chemistry- Alternatives to Medication- Neuroplasticity- Depression Skills #8
Daily Habits to Prevent Depression During Stressful Times- Coronavirus or Covid-19 Depression
Depression and Sleep
Diet and depression: How important a healthy diet is for our mental health
Dr. Brené Brown on Joy: It's Terrifying | SuperSoul Sunday | Oprah Winfrey Network
How does your diet impact mental health?
How to Give & Receive a Compliment | Good Manners
How to Know Your True Friends - Prof. Jordan Peterson
If by Rudyard Kipling - Inspirational Poetry
Is Sleep Deprivation Linked to Depression/Anxiety?
Jordan Peterson | "TRY IT For 1 Month" (powerful stuff)
Mental Health and Nutrition: Your Diet May Be Why You're Depressed
Ron Finley: The Gangsta Gardener On How to Change a Kid’s Life with A Tomato
Sleep Deprivation and its Weird Effects on the Mind and Body
Socrates: Greatest Quotes on Life (Ancient Greek Philosophy)
Strong Remix - Just music. Something different
The 7 Habits of Highly Effective Families by Stephen R. Covey Part 1 | Animated Book Summary
The 7 Habits of Highly Effective Families by Stephen R. Covey Part 2 | Animated Book Summary
The Eight Dimensions of Wellness
Tuesday, May 19, 2020 Jordan Peterson ~ The Best Way To Show Someone, You DO Care About What They Have To Say
The happy (happiness) secret | Shawn Achor
The Importance of Empathy
The Physiological Benefits Of Touch
The Present - OFFICIAL
The Science of Stress - Shawn Achor
What are the benefits of volunteering?
What is the reason for your suffering? Find meaning! | Jordan B Peterson
Why It's Hard to Turn Stress (Cortisol) Off
Growing Herbs
HOW TO GROW SAGE
how to grow sage from seed, how to germinate sage seeds, how to sow sage seeds
How to grow Sage plant
Mayo Clinic Minute: The diet that could improve your brain's health
Mr Indifferent: Lend a Helping Hand
MyPlate - Akron Children's Hospital video
New Study Shows Impact of Sugar on Kids
Nutrition Tips : Effects of Poor Diet in Children
STOP Low Back Pain the EASY Way! No Exercises or Medications: 10 Options!
Sugar is Not a Treat | Jody Stanislaw | TEDxSunValley
Super Foods for your Heart
The brain-changing benefits of exercise | neuroscientist Wendy Suzuki TED
THE CHOICE (Short Animated Movie)
The Shocking POWER of Waking Up Early
These Foods Clean Your Arteries & Can (Help) Prevent A Heart Attack
Think Whole Food, Not ‘Out of the Box’ for Heart Healthy Diet
Top 10 Brain-Building Breakthroughs
Top 10 Vitamin B1 Rich Foods
Vitamin B1 (Thiamine) Deficiency: the "Great Imitator" of Other Illnesses
Wake Up at 5 AM - Amazing Benefits of Waking Up Early
Warning Signs That You're Zinc Deficient | Dr. Josh Axe
https://quickhealthymealsonabudget.blogspot.com/2020/11/what-alcohol-can-do-to-your-liver.html
What Does Sugar Actually Do To Your Body?
What Does Sugar Do To Your Body? 10 Proven Negative Effects of Sugar
What sugar is really doing to your body – Why sugar is poison! – Overcome Sugar addiction
What Will Happen If You Start Eating Oats Every Day
What would happen if you didn’t sleep? - Claudia Aguirre
🍺 Why Alcohol Is Killing Your Body & Brain, And How To Reverse The Damage! - by Dr Sam Robbins
Why exercise is a great prescription: Mayo Clinic
Why Some Foods Make You Depressed
Your Brain on Exercise
Old Index
Inflammation - Pain - Disease
3 Simple Beliefs That Fix Pain & 3 That NEVER Will + Giveaway!
3 Simple Daily Stretches That Can Heal Your Shoulder Pain + Giveaway!
10 Foods That Cause Inflammation (Avoid These)
10 Ways to Prevent Migraines
16 Exotic Foods That Can Actually Kill You
Anti Inflammatory Diet | Living Healthy Chicago
Best Foods to Cure Migraine | Healthy Recipes
Foods that Fight Inflammation
Heat Vs. Cold (Ice) Pack? Avoid This Common Mistake. Infrared Heat?
The BEST Anti-Inflammatory Foods At The Grocery Store...And What To Avoid!
The Only 6 Stretches You Need to Become Flexible
The real deal with eating to fight inflammation
What Does Sugar Do To Your Body? 10 Proven Negative Effects of Sugar
What Lifestyle Changes, Diet And Supplements Will Help Migraine Sufferers?
Yoga For Migraines - Yoga With Adriene
Mental Health and Happiness
7 Foods Than Can Surprisingly Relieve Stress
A SHORT TAOIST STORY (Cinematic) - Nobody In The Boat
Brené Brown | 7 Super Tips
Brené Brown on Empathy
Catastrophizing-How to stop making yourself depressed and anxious (Thinking Error) Skill #6
Can you Rewire Depression? Neuroplasticity Nugget #1- Depression and Neuroplasticity
Change your Brain Chemistry- Alternatives to Medication- Neuroplasticity- Depression Skills #8
Daily Habits to Prevent Depression During Stressful Times- Coronavirus or Covid-19 Depression
Depression and Sleep
Diet and depression: How important a healthy diet is for our mental health
Dr. Brené Brown on Joy: It's Terrifying | SuperSoul Sunday | Oprah Winfrey Network
How does your diet impact mental health?
How to Give & Receive a Compliment | Good Manners
How to Know Your True Friends - Prof. Jordan Peterson
If by Rudyard Kipling - Inspirational Poetry
Is Sleep Deprivation Linked to Depression/Anxiety?
Jordan Peterson | "TRY IT For 1 Month" (powerful stuff)
Mental Health and Nutrition: Your Diet May Be Why You're Depressed
Ron Finley: The Gangsta Gardener On How to Change a Kid’s Life with A Tomato
Sleep Deprivation and its Weird Effects on the Mind and Body
Socrates: Greatest Quotes on Life (Ancient Greek Philosophy)
Strong Remix - Just music. Something different
The 7 Habits of Highly Effective Families by Stephen R. Covey Part 1 | Animated Book Summary
The 7 Habits of Highly Effective Families by Stephen R. Covey Part 2 | Animated Book Summary
The Eight Dimensions of Wellness
Tuesday, May 19, 2020 Jordan Peterson ~ The Best Way To Show Someone, You DO Care About What They Have To Say
The happy (happiness) secret | Shawn Achor
The Importance of Empathy
The Physiological Benefits Of Touch
The Present - OFFICIAL
The Science of Stress - Shawn Achor
What are the benefits of volunteering?
What is the reason for your suffering? Find meaning! | Jordan B Peterson
Why It's Hard to Turn Stress (Cortisol) Off
Growing Herbs
HOW TO GROW SAGE
how to grow sage from seed, how to germinate sage seeds, how to sow sage seeds
How to grow Sage plant
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