The Picky Eater LLC
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Balanced & Nourished
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Balanced & Nourished
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How to manage healthy meals that work for everyone without pulling your hair out!
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Contents
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Intro: Start Here
Intro to Balanced & Nourished
My Story
Topics and What They Include
Section 1
The Foundation: Fridge and Pantry Staples
Meal Systems 101: Creating a Useful Shopping List
Mental Wellness: Perfection is a Myth
Section 2
Food Adaptations: Vegan vs Vegetarian
How-To: Easy Sauces
Live Experts: Dairy free- Alisa Fleming- Part 1
Section 3
Bonus Lessons: Tips for Eating Out
Virtual Cooking Class: Creamy Tomato Soup
Live Experts: Dairy free- Alisa Fleming- Part 2
Section 4
The Foundation: Adding More Plant-Based Meals
Meal Systems 101: How To Plan Weekly Dinners
Mental Wellness: Overwhelm is Real
Section 5
Food Adaptations: How to Make Something Vegan
How-To: Roast Veggies
Live Experts: Oil free cooking- Brandi Doming (The Vegan 8)
Section 6
Bonus Lessons: Cooking with Kids
Virtual Cooking Class: Oatmeal Cookies
Live Experts: Picky Eaters- Morgan Wieboldt
Section 7
The Foundation: Reading the Ingredient List on Food Labels
Meal Systems 101: Navigating the Grocery Store With Success
Mental Wellness: Choices Not Cheats
Section 8
Food Adaptations: Feeding Kids
How-To: Build Your Own Pizza Night
Live Experts: Dr. Reshma Shah- Pediatrician
Section 9
Bonus Lessons: Measuring Versus Weighing Ingredients
Virtual Cooking Class: Buttermilk Pancakes
Live Experts: Macros and Movement- Deryn Macey
Section 10
The Foundation: Organizing Your Fridge and Pantry
Meal Systems 101: After the Grocery Store Prep
Mental Wellness: 5 Easy Tips to Change Your Overall Wellness
Section 11
Food Adaptations: Gluten-Free versus Grain-Free
How-To: Crispy Chickpeas
Live Experts: Different Diets in One House- Meg van der Kruik
Section 12
Bonus Lessons: Eating Healthy On A Budget
Virtual Cooking Class: Veggie Burgers
Live Experts: Dr. Nicole Krakora Naturopath MD
Section 13
The Foundation: Foods for Immunity
Meal Systems 101: Quick and Easy Go-to Meal ideas
Mental Wellness: Tips for Sleep
Section 14
Food Adaptations: Making Dairy Free Sauces
How-To: Baked Potato Bar - Part 1
Live Experts: Air Fryer- Emily Paster
Section 15
Bonus Lessons: When to Hire a Health Coach
Virtual Cooking Class: Homemade Donuts - Part 1
Virtual Cooking Class: Homemade Donuts - Part 2
Section 16
The Foundation: All About Sweeteners
Meal Systems 101: Different ways to meal plan
Mental Wellness: Self Care
Section 17
Food Adaptations: Making Dairy Free Dips and Dressings
How-To: Baked Potato Bar - Part 2
Live Experts: Instant Pot- Kathy Hester
Section 18
Bonus Lessons: Reasons a Recipe May Not Turn Out
Virtual Cooking Class: Spaghetti Squash Bowls
Live Experts: Meal planning- Melanie O'Reilly-Rogers
Section 19
The Foundation: Favorite Kitchen Tools
Meal Systems 101: Making a New Meal Out of Leftovers
Mental Wellness: Burn Out
Section 20
How-To: Spaghetti Squash
Live Experts: Natural DIY Products- Amy Knight
Meal Systems 101: Foods by Season
Section 21
Bonus Lessons: Knife Skills and Cutting
Virtual Cooking Class: BBQ Chickpea Sliders
Live Experts: Staying Hydrated- Meg Carber
Section 22
The Foundation: Plant-Based Protein Sources
Meal Systems 101: Easy Breakfast Ideas - Part 1
Mental Wellness: Positive Food Talk
Section 23
Meal Systems 101: Easy Breakfast Ideas - Part 2
How-To: Homemade Veggie Broth
Live Experts: Well Balanced Women- Karen Shoppoff Rooff
Section 24
Bonus Lessons: Saving Money on Groceries
Virtual Cooking Class: Layered Pumpkin Dessert - Part 1
Virtual Cooking Class: Layered Pumpkin Dessert - Part 2
Section 25
Virtual Cooking Class: How to cook 4 holiday sides in an hour! - Part 1
Virtual Cooking Class: How to cook 4 holiday sides in an hour! - Part 2
Mental Wellness: Kids and Eating Away From Home
Section 26
Virtual Cooking Class: Greek Holiday Cookies - Part 1
Virtual Cooking Class: Greek Holiday Cookies - Part 2
Live Experts: Mom Guilt- Katy Huie Harrison (Undefining Motherhood)
Reputable Online Resources
Feeding Children
Plant-Based Nutrition for Families
Vitamin B12 Supplementation
The Soy Myth
Organizers & Templates
Blank Shopping List
Nutrition Cheat Sheet Tracker