Well Made Recipe Book

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THE WELL MADE RECIPE BOOK

simple whole-food, plant-based, recipes to bring healing + nourishment to your everyday life.

by Chelsea Caravella 1 My hope is that the words and creations in this

book are catalysts for positive change; small

sparks that ignite a ﬁre of active passion for

health, healing and holistic wellness, for you and

for all. Sending all my gratitude and love to you.

xx chelsea

All recipes and photos in this book (unless otherwise sourced and noted) belong to Well Made Nutrition LLC. If you’d like to share, just be sure to properly cite the source!

Tag @wellmade.nutrition or use #foodwellmade on Instagram, or reference wellmadenutrition.com

2 ABOUT THIS BOOK AND WELL MADE

Thank you for taking the time to download this book! I promise the recipes in here are to bring more nourishment and balance to your everyday life. They are simple, nutritious, and created with lots of love and positive energy from me to you. Each recipe is plant-based, gluten- free and contains whole food ingredients. Local, fresh and organic ingredients are best, but do the best you can with what you have! The aim of this book is to show how to create plant-based meals that are not only delicious but serve as functional medicine to heal your body on all levels: mind, body and spirit. Every ingredient we choose has the ability to promote healing, balance and har- mony in our body. However, the most important component to each of these recipes - the key ingredient - is YOU. The energy you bring into your kitchen directly transfers to the food you eat. So, I encourage you to go into cooking with an open heart and an open mind. Source, cook and eat your creations with intention! Most of all, have fun and enjoy.

Hi! I'm Chelsea. I’m a Nutritionist based out of Montclair and the creator of Well Made: a holistic, plant-based nutrition practice that teaches how to use whole food from nature to prevent disease and promote healing, health and wellness. A lot of effort went into creating the recipes for this book, because to be honest - I'm a "throw a little of this and a pinch of that in the pan and see how it turns out" kind of cook. While the precise measurements may need a little work, the effort and energy behind these creations are totally present. To learn more about transi- tioning into a plant-based lifestyle, check out wellmadenutrition.com. I also share lots of other fun, yummy recipes and post the latest in nutrition research on my social media @wellmade.nutrition .

3 PLANT-BASED NUTRITION

WHAT IS “PLANT-BASED”?

While a plant-based style of eating can look different for many people, it is cen- tered on whole plant foods that are un- processed or minimally processed. It is based on the consumption of fruits, vegetables, whole grains, nuts, seeds and legumes. Plant-based diets either exclude or minimize animal products including meat, chicken, fish, eggs and dairy products. Plant-based ≠ vegan, but it can if that’s what works for you and your body. For the purpose of this book and these recipes, plant-based here means no animal or animal-derived products, no refined grains or refined sugar and lots of fruit, veggies and whole plant foods. A plant-based way of eating is loaded with fiber, antioxidants, phytonutrients, vitamins and minerals (it’s no wonder a plant-based method of eating has been scien- tifically proven to be the best in disease prevention).

Following a plant-based diet offers a plethora of health benefits including lower risk of cancer, heart disease, obesity, diabetes and chronic disease like arthritis. Going plant-based also lowers your cholesterol, blood pres- sure and blood sugar and greatly im- proves overall quality of life, including decreased feelings of anxiety and depression, improved physical stamina and overall health, vitality and wellness.

4 SO WHAT CAN YOU EAT ON A PLANT-BASED DIET?

The right answer: whatever makes you feel good. This all about listening to your body to find what nourishes YOU best. Think of what grows from the earth, what comes from nature. That’s plant-based. All plants contain phytonutrients, fiber, vitamins and minerals, but certain groups contain unique nutritive properties.

GREENS SPICES HEALTHY FATS

LEGUMES/ PROTEIN

FRESH VEGETABLES HERBS

SEEDS

PLUS MORE

5 6 IN THIS BOOK

BREAKFAST OVERNIGHT OATS / 20

TOFU SCRAMBLE / 22

SWEET POTATO PANCAKES / 24

LUNCH / DINNER PASTA BRUSCHETTA / 26

7-MINUTE DINNER / 28

FALAFEL / 30

MACROBIOTIC BOWL / 32

CAULIFLOWER FRIED RICE / 34

BLENDS MACA COCONUT YOGURT / 38

VANILLA BLUEBERRY CASHEW YOGURT / 40

TROPICAL GREEN SMOOTHIE / 21 GET THE FULL VERSION soon to be available for purchase at wellmadenutrition.com

BREAKFAST/BRUNCH SWEET TREATS

OATS (5) DATE BALLS

TOFU SCRAMBLES (5) BLACK BEAN BROWNIES

SWEET POTATO PANCAKES BANANA NICE CREAM

BLACK BEAN SCRAMBLE

BLACK BEAN + SWEET SMOOTHIES + BLENDS

POTATO TORTILLA VANILLA BLUEBERRY SMOOTHIE

BUDDHA BOWL IDEAS (4) TROPICAL GREEN SMOOTHIE

ADAPTOGEN ELIXIR

PASTA GOLDEN MYLK

PASTA BRUSCHETTA

7-MINUTE PASTA DINNER SOUPS + CHILIS

BROCCOLI + "CHEESE" PASTA WHITE BEAN STEW

PASTA WITH PESTO SAUCE VEGGIE CHILI

WILD MUSHROOM PASTA CAULIFLOWER SOUP

PASTA WITH TOMATO SAUCE VEGETABLE SOUP

SPINACH + "FETA" PASTA

MEDITERRANEAN PASTA SNACKS, SIDES + MORE.

PASTA WITH KALE + MUSHROOMS ENERGY BITES

BANANA NUT MUFFINS

BEANS + LEGUMES SWEET POTATO FRIES

CHICKPEA SALAD SPICY TURMERIC CAULIFLOWER

FALAFEL CAULIFLOWER FRIED RICE

BLACK BEAN BURGER HUMMUS + AVOCADO TOAST

CHIPOTLE BOWL FIG, DATE + PB SNACK BOWL

WHITE BEAN BOLOGNESE MACA COCONUT YOGURT

QUINOA + CHICKPEA SALAD BLUEBERRY CASHEW YOGURT

GREEK CHICKPEA SALAD HOMEMADE TRAIL MIX

8 before we get started A FEW MORE TIPS

• Shop local, organic and seasonal when possible. Your local farmers’ market is the best place to start for the freshest ingredients.

• If you are planning on adding any ingredients or foods to these recipes, always check the ingredients. If you do not understand something in the ingredients list - chances are your body won’t recognize it either.

• Feel free to experiment and have fun in the kitchen! Remember this for YOU. Choose the spices, herbs and ingredients that you feel nourish YOUR body best!

• Meal prepping is one of the best tools to help implement healthy lifestyle changes throughout the week. Create an eating plan at the beginning of the week, make sure to food shop and prep a few meals so that your week runs much more smoothly. At the end of this book you’ll find a Weekly Meal Planner that can help you organize your recipes, meal prep and food shopping for the week.

• Let nourishment be the goal of each meal and food you put into your body.

• In additon to using the recipes in this book to create a more balanced, healthy life, you can also:

• Choose organic, non-GMO ingredients.

• Drink more water.

• Meditate, pray and practice gratitude.

• Move your body everyday.

• Be kind to people. Spread love, be love, love yourself!

• Eat lots of plants, especially fruits and vegetables.

• Take action in creating the change you want to see in this world.

9 RECOMMENDED BRANDS

CATEGORY BEST BRANDS NOTES

Bob’s Red Mill organic, Choose organic, gluten-free, whole- OATS gluten-free rolled oats grain rolled or steel cut oats

Depends on individual wants, needs, concerns and goals. SW Protein is

PROTEIN Sun Warrior Raw Vegan organic, vegan, plant-based, GMO- POWDER Blend free, all natural and has a complete amino acid profile which aids in muscle recovery and stable energy.

Crazy Richard’s or Brad’s Only ingredients should be the nuts - NUTS Organics no added sugars, oils, salt, etc.

Choose plain/unsweetened then add your own ingredients since the flavored kinds can add sugar and Kite Hill Plain Unsweetened other unnecessary ingredients. The YOGURT Almond Milk Yogurt only ingredients in yogurt should be the base ingredient (i.e. almond milk) and the added probiotics and healthy bacteria. Choose organic and non-GMO. Read ingredients to avoid artificial Nasoya - tofu additives. Tempeh - fermented SOY soybeans PS The phytoestrogen in soy is Edamame - whole soybeans thousands of times weaker than the actual hormone in our body. Great source of plant-based protein.

Bulk, dried Like anything else, check ingredients. These guys are loaded In cardboard (no salt added) LEGUMES with fiber and are a great option for Canned (BPA-free, no salt a quick and easy meal - so be sure to added) stock up on them weekly.

10 RECOMMENDED BRANDS cont.

CATEGORY BEST BRANDS NOTES

Gluten-free whole grain or bean/ Banza - chickpea pasta lentil-based pasta. Quinoa, red lentil, PASTA black bean, chickpea pastas are all Trader Joe’s Red Lentil pasta great options. Read the ingredients. Use healthy portion size. Italian Cold-Pressed Extra Virgin Olive Oil Check the ingredients. There should OILS + COOKING Chosen Foods Avocado Oil be no add-ins besides the oil itself; SPRAY spray no propellants or filler oils (soybean, corn, canola, sunflower, etc). Chosen Foods Coconut Oil spray Ezekiel - whole grain sprouted bread Sprouted grains are more easily digestible and their nutrients are Food for Life - gluten-free, BREAD more readily available / absorbable whole grain bread by the body. Choose whole grains vs. Manna Organics - gluten free refined. ancient grains bread Hawthorne Valley - sauerkraut Gut health! No added sugars, oils or ingredients. What the food is - the Sunja’s - kimchi FERMENTED ingredients should be. FOODS Kite Hill - almond milk For easy demo on homemade yogurt (plain/ unsweetened) sauerkraut check out YouTube. GT’s - kombucha Check the ingredients! Make sure it’s Homemade is nice, but NON-DAIRY carageenan-free (carageenan is a Califia Farms Unsweetened ALTERNATIVES thickenng/binding agent that’s also Almond Milk is great, too. carcinogenic - eek).

11 12 OVERNIGHT OATS

SERVES / 1 • PREP TIME / 2-3 minutes, overnight • COOK TIME / 0 minutes the NIGHT BEFORE

1/3 cup whole grain, gluten-free organic rolled oats

1/2 tbsp chia seeds

1 tbsp flax seeds

1/4 teaspoon cinnamon

1 cup unsweetened vanilla almond milk

the MORNING OF

1/2 banana, sliced

1/2 cup blueberries or fruit of choice optional: 1/4 cup almond milk yogurt, 1 teaspoon maca powder, 1 tbsp maple syrup, gra- nola.

CREATE

Add the oats, chia seeds, flax seeds, cinnamon and almond milk into a mason jar or leak- proof container. Shake, shake, shake until all ingredients are mixed well. Refrigerate.

In the morning, you can either heat it up in the microwave or eat it cold. It's delicious either way. The almond milk yogurt adds an extra creaminess to it. You can also add some chopped nuts or nut butter of your choice. If the flavors of these whole foods are new to you, you can add a bit of sweetness with 1 tablespoons of maple syrup.

13 14 TOFU SCRAMBLE with sweet potato hash

SERVES / 4 to 6 • PREP TIME / 5 minutes. • COOK TIME / 8-10 minutes for the for the TOFU SWEET POTATO HASH

1 block organic, non-GMO firm tofu 1-2 sweet potatoes, diced pink himalayan sea salt 2 cloves garlic black pepper 1/2 red onion, chopped garlic powder 1/2 red bell pepper, chopped turmeric 2 cups wild mushrooms (maitake, clam) paprika 1 cup leek, sliced cumin small hand grab cilantro, chopped chipotle chili flakes sprinkle sesame seeds nutritional yeast spices to taste: himalayn pink sea salt, black pepper, paprika, cumin, garlic powder

COOK THE SWEET POTATO HASH Heat a large cooking pan with avocado oil spray over medium-high heat. Add the onion, red pepper, leek and garlic. Cook until they become slightly softened. Season with salt and pepper, stir. Add the sweet potatoes, stir, cover and stir regularly. If they start to stick to the pan, add a little low sodium vegetable stock or water. While these guys cook, start the tofu. Cook the sweet potatoes until they can be pierced with a fork easily. Add the mushrooms. Add the remaining spices: paprika, cumin, garlic powder. Stir until fully mixed. Cook until all flavors have combined well together (taste test!) and all vegetables are cooked to desired amount.

COOK THE TOFU Spray a medium-sized pan with avocado oil spray and heat over medium-high heat. Let the pan heat up, add the block of tofu. Mash with a fork until desired consistency achieved (I like to leave it a little chunky for some texture). Add the spices. Mix together well until tofu is fully coated. That’s literally it. Serve this with a handful of chopped cilantro, sesame seeds, fresh roma tomatoes and a drizzle of extra virgin olive oil.

15 16 SWEET SERVES / 4 to 6 PREP TIME / 20 minutes

POTATO COOK TIME / 10 minutes PANCAKES

INGREDIENTS 1 cup mashed sweet potatoes 2 tbsp coconut oil, melted 1 flax egg (1 tbsp flaxseed meal + 2 tbsp 1 3/4 - 2 cups almond milk water) 1 1/2 tsps cinnamon 1 brown banana, mashed 1/4 teaspoon pink himalayan salt 1 1/2 cups whole grain gluten-free oats 1 tsp vanilla extract 1 tbsp baking powder

CREATE Peel and chop sweet potatoes, then roast or steam until fully cooked. About 20 minutes. Mash until smooth and reserve 1 cup. While the sweet potatoes are cooking, blend whole grain oats in a blender or food processor until a flour-like consistency is acheived.

Prepare flax egg and let sit until a thick mixture forms. Should resemble the runniness of a raw egg.

In a mixing bowl, combine the dry ingredients: oat flour, baking powder, salt and cinnamon.

In a separate bowl, whisk together the mashed sweet potatoes, flax egg, almond milk (start with a smaller amount and add more as needed), melted coconut oil and vanilla until smooth.

Pour liquid ingredients into the dry and mix well until fully combined.

Heat a pan or skillet over medium heat. Spray with coconut oil cooking spray. Measure 1/ 4 cup of batter into the pan.

Cook 1-2 minutes until bubbles start to form, flip then cook for a few minutes more until the pancake is the perfect golden brown. Continue until all the batter is used up. Enjoy with some fresh fruit and crushed pecans.

17 18 BRUSCHETTA PASTA

SERVES / 4 to 5 • PREP TIME / 20 minutes • COOK TIME / 6-8 minutes

I made this recipe for the first time in Italy. I studied abroad for a month, traveling to different parts this beautiful country. Of all the spectacular places I visited - the kitchen where I learned how to cook was my favorite. From homemade gnocchi and pesto to this simple bruschetta recipe - everything we were taught to make was created from local, fresh ingredients and lots of love.

Bruschetta can be created using a variety of ingredients, but a classic Italian bruschetta contains minimal, simple ingredients: tomatoes, fresh basil, garlic and olive oil. Com- monly found on toasted bread, bruschetta also makes a fresh, light, delicious pasta dish like the one you find here. for the MAKE THE BRUSCHETTA BRUSCHETTA In a medium-sized mixing bowl, combine the toma- 5-6 ripe roma tomatoes, toes, garlic, evoo, balsamic, basil, salt and pepper. Let diced sit in the fridge so the flavors can combine while you 4 cloves garlic, minced prep the pasta (at least 10-15 minutes).

6-8 fresh basil basil leaves, thinly sliced into ribbons or chopped. COOK THE PASTA 2 tablespoons good extra Bring a pot of salted water to a boil. Cook pasta ac- virgin olive oil cording to time designated on the box or desired 2 teaspoons balsamic vine- amount (al dente is always best). gar Mix the cooked pasta in with the bruschetta and sea- salt + fresh ground black son with salt and pepper to taste. This dish is deli- pepper to taste cious warm or cold - enjoy it either way! for the PASTA 8 oz whole grain or bean/ lentil-based pasta. Banza chickpea pasta used here.

19 20 SEVEN-MINUTE pasta dinner

SERVES / 4 • PREP TIME / 2 minutes • COOK TIME / 7 minutes

I discovered this brilliantly quick and easy recipe from Elizabeth Minchilli, a chef and recipe developer in Italy. You simply boil water and cook the vegetable in the boiling water with the pasta. HOW EASY. For this dish, I cooked the pasta with zucchini while it was still in season (pictured left) and broccoli (pictured right). You can make it with any seasonal veggie: squash, asparagus, cauliflower - whatever you’d like. This recipe is simple, Italian cooking with a couple plant-based add-ins.

INGREDIENTS 8 oz pasta

2 cups chopped zucchini to taste: pink himalayan sea salt, black pepper, garlic powder, chili flakes, nutritional yeast. drizzle of extra virgin olive oil.

CREATE Bring lightly salted water in a medium-large sized pot to a boil.

Once the water is boiling, add the chopped zucchini and pasta. Cook to desired consistency (about 7 minutes for chickpea pasta).

Drain the pasta, leaving a little bit of liquid in the pot. Put back on the stove and turn heat to low. Add a drizzle of extra virgin olive oil plus a pinch of salt, ground black pepper, nutritional yeast, garlic powder and chili flakes.

Mix and serve with fresh chopped basil and fresh ground black pepper on top.

21 22 FALAFEL crispy + oven-baked

MAKES / 12 • PREP TIME / 5 minutes • COOK TIME / 20 minutes

INGREDIENTS 1/2 yellow onion, chopped

approx 27 oz chickpeas

4 cloves garlic, minced

1/3 cup fresh parsley, chopped

1/3 cup fresh cilantro, chopped

1/2 teaspoon garlic powder

1 teaspoon cumin

1 teaspoon coriander

1/2 teaspooon paprika

1 tablespoon extra virgin olive oil

1/2 lemon, juiced

pinch salt + pepper

CREATE Place strained and rinsed chickpeas in large mixing bowl. Mash with a fork, leaving some still whole. Add remaining ingredients to chickpeas and mix well to combine.

Wet hands, shake off excess water and scoop up falafel mixture (about the size of a golf ball). Roll into a ball then press into a patty. Press firmly between your hands.

Place on parchment-lined baking tray or use a reusable baking mat (the best thing ever from Amazon).

Drizzle a little more evoo on top. Bake at 375 for 20 minutes or until golden brown,, flip- ping halfway through.

Enjoy wth homemade vegan tzatziki sauce, hummus, cucumber salad and/or roasted beets. (pictured here in a spinach salad with roasted beets, avocado, hummus + tomatoes).

23 BEANS

GREENS

VEGETABLES

FERMENTED

FOOD WHOLE GRAINS

24 MACROBIOTIC BOWL

A macrobiotic bowl is a balanced way of nutritious eating that emphasizes the impor- tance of gut health through the consumption whole, plant foods. Also known as a “Bud- dha bowl”, macrobiotic bowls are based on the Buddhist philosophy of yin and yang, a practice of finding the balance in life for health and vitality. The macrobiotic diet is not only about physical health, it also encompasses a mindfulness when consuming your food: listening to your body, sitting calmly at meal time and feeling grateful for the food in front of you. As the Kushi Institute - one of the world’s leading institutes on the macrobiotic diet - puts it, “macrobiotic recognizes the profound effects food, environment, ac- tivities, and attitude all have on our body-mind-emotions.” This style of eating, because it is also mostly plant-based can help in the prevention of disease, such as heart disease and cancer and improve overall feelings of mental and emotional health. A typical macrobiotic meal includes vegetables, greens, whole grains, beans and fermented foods that contain active probiotics.

WHOLE GRAINS organically grown quinoa, brown rice, buckwheat, teff, amaranth, mil- let, barley, oats.

VEGETABLES local and organically grown broccoli, carrots, snap peas, celery, mushrooms, scallions, onions, cauliflower

GREENS local and organically grown spinach, kale, collard greens, cabbage

BEANS black beans, kdney beans, pnto beans, chickpeas, tofu, lentils

FERMENTED FOODS and SEA VEGETABLES saurkraut, kimchi, nori, dulse, wakame, kombu

25 26 CAULIFLOWER FRIED RICE

SERVES / 4-5 • PREP TIME / 6 minutes • COOK TIME / 15-20 minutes

INGREDIENTS 1 teaspoon avocado oil 1 cup green beans

1 carrot, chopped small 1 cup peas

1 celery stalk, chopped small 1/2 cup organic, non-GMO corn

1/2 small yellow onion, chopped 4 scallions, chopped

2 cloves garlic, minced 2-4 tablespoons of organic, low-sodium, non-GMO, gluten-free Tamari 1 inch piece of ginger, grated optional toppings: sesame seeds, extra 1 cauliflower head, shredded in food proc- scallions, crushed chili flakes. essor (or save yourself the time + energy and buy a pre-chpopped bag of cauliflower rice - available at most food stores).

CREATE Add 1 teaspoon avocado oil to a large pan over medium-high heat.

Add chopped carrots, celery, garlic, ginger, yellow onion and scallions (3 of the 4, save rest to add before removing from heat) to the pan. Saute until slightly softened (the onions should be translucent).

Add cauliflower rice and stir until fully combined. Once cooked partially down (cauliflower will have softened), add in green beans, peas and corn. Mix to combine.

Add in tamari, mix, cook for 2-3 more minutes to absorp the water from the cauliflower.

Once almost finished cooking - toss in the remainder of the chopped green onions.

Serve topped with black and white sesame seeds, raw green onions and crushed red pepper. In this photo, the “rice” was paired in a bowl with baked chili tofu and roasted vegetables.

27 28 COCONUT MACA YOGURT

SERVES / 1 • PREP TIME / 5 minutes, then overnight • COOK TIME / 0 minutes

INGREDIENTS WHAT’S MACA? 8 oz (1 cup) of Kite Hill unsweet- Maca is a cruciferous root vegetable native to ened plain almond milk yogurt Peru. It is adaptogenic plant which means that it helps the body naturally adapt to stress. This 1/2 teaspoon maca powder adaptogenic superfood not only helps to reduce stress but it helps balance hormones in the body 1/4 teaspoon cinnamon and improve energy, mood and memory. 2 dates, chopped Maca has been shown to positively impact mood 1 tablespoon cacao nibs by reducing levels of anxiety and depression. The anti-inflammatory and disease preventatitve prop- 1 tablespoon raw, unsweetened erties of maca come from its richness in antioxi- coconut flakes dants, phytonutrients, vitamins and minerals.

1/3 banana, sliced Add this adaptogen to teas, elixirs, smoothies, energy ball recipes or yogurt blends like this crea- optional: drizzle of maple tion here. syrup or raw, local honey.

CREATE Add ingredients to a bowl, mix + enjoy. Simple as that. :)

29 30 VANILLA BLUEBERRY CASHEW YOGURT

SERVES / 1 • PREP TIME / not even 5 minutes • COOK TIME / 0 minutes

INGREDIENTS CREATE 8 oz (1 cup) of Kite Hill unsweetened Add yogurt, vanilla, cinnamon and blueber- plain almond milk yogurt ries to a bowl. Cover and let sit until blueberries have thawed (I prepped mine at night a teeny tiny splash of vanilla extract for the following day). Before eating, add cashews for a nice crunch or any preferred 1/4 teaspoon cinnamon nuts/seeds. 1/4 cup frozen organic wild blueberries

2-3 tablespoons raw cashews

Traditional flavored yogurts can be loaded with added sugar, up to 20 grams in some brands! This winds up being more like a dessert than a healthy, balanced snack. This simple swap for a homemade version can save you calories, added sugars and processed ingredients while adding healthy probiotics, healthy fats, fiber and antioxidants to improve your gut health. Take for example the nutrition facts in this common commercial brand of yogurt below (Yoplait). This is for one single container (about a 6 oz serving) of yogurt. (Take note, most brands try to trick consumers with the label “low fat”. They hope you’ll think it’s a healthier option when in reality, it’s a sugar trap. When you see low fat on anything think chemical and sugar $h!t storm).

Source: General Mills

31 TROPICAL GREEN SMOOTHIE

MAKES / 1 • PREP TIME / not even 5 minutes • COOK TIME / 0 minutes

INGREDIENTS CREATE 8 ounces unsweetened vanilla almond Throw it all in a blender, swirl it around and milk or water enjoy - in your reusable glass + straw, right?!

1 frozen banana

1/4 cup frozen mango

1/4 cup frozen pineapple

1-2 cups raw spinach

1/2 teaspoon spirulina/chlorella

1/2 teaspoon moringa

32 33 KEEP MOVING FORWARD

“Around here, however, we don’t

look backwards for very long.

We keep moving forward, opening up new doors and

doing new things, because we’re very curious ...

and curiosity keeps leading us down new paths.”

- Walt Disney

In this final chapter you’ll find resources to help you in moving forward with your healthy, plant-based living. “Recommended Learning” outlines documentaries, books and online platforms to continue your education while the “Weekly Meal Planner” helps with organizing a healthy eating schedule with your new recipes. I am always here as a resource and would love to hear from you!

You can contact me any time at [email protected] or via Instagram, @wellmade.nutrition. Good luck on your new journey! So many beautiful and excit- ing times ahead for you.

34 RECOMMENDED LEARNING • FOOD + NUTRITION

BOOKS ONLINE RESOURCES: EVIDENCE-BASED. NUTRITION Eat to Live Web How Not to Die Nutritionfacts.org In Defense of Food Forks Over Knives Prescription for Nutritional Healing Academy of Nutrition and Dietetics Prescription for Herbal Healing Science Daily: Nutrition Research News Forks Over Knives Food and Nutrition Magazine The China Study Harvard School of Public Health The Mind-Gut Connection PubMead Health

Google Scholar (search for online journal DOCUMENTARIES research articles, studies and reviews) Food Inc.

What the Health Instagram

Cowspiracy Dr. Michelle McMacken, @veg_md

Earthlings Dr. Michael Greger, @nutrition_facts_org

Rotten Dr. Gonzalez, @dr.mauriciogonzalez

Supersize Me Dr. Danielle Belardo, @theveggiemd

Fat, Sick and Nearly Dead Dr. Angie Sadeghi, @angie.sadeghi

What’s With Wheat Dr. Neal Barnard, @physicianscommittee Plant Based News, @plantbasednews

RECIPES + FOOD Forks Over Knives, @forksoverknives

Vegan for Everybody @mindbody_nutrition

Thug Kitchen @eatingpsychology

Forks Over Knives @theintuitive_rd

The First Mess

Mealime (Food Planner)

My Fitness Pal (Food Tracker)

35 RECOMMENDED LEARNING • SELF-HELP + SPIRITUALITY

BOOKS ONLINE RESOURCES

The Untethered Soul Web Emotional Freedom TinyBuddha.com

The Four Agreements Luna’s Grimoire

The Secret EnergyMuse.com

The Power of Now Psychology Today - Spirituality

Empath’s Survival Guide Mind Body Green

The 7 Habits of Highly Effective People

The Alchemist Instagram @selfcareissacred Return to Love @suitestpee Forgive for Good @alex_elle Trust @chaninicholas The Yamas and Niyamas @bodyimage_therapist The Surrender Experiment @energymuse The Happiness Project @foreverconscious You Are A Badass @oracleofyoursoul Women Who Run With Wolves @spiritdaughter These are the ones I’ve read. I’m sure there’s so many more out there. Find what speaks to you. @freeandnative

@lalahdelia

DOCUMENTARIES @healingenergytools The Secret

Minimalism APPS

Eternal Sunshine Aura

Calm Headspace

Mindful

36 weekly meal planner MEALS pt. I

MEAL TIME MONDAY TUESDAY WEDNESDAY

Breakfast

Snack

Lunch

Snack

Dinner

NOTES

37 MEALS pt. II

MEAL TIME THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast

Snack

Lunch

Snack

Dinner

NOTES

38 PREP LIST

DAY: DAY: MEAL TIME: TIME:

Breakfast

Snack

Lunch

Snack

Dinner

NOTES

39 FOOD SHOPPING LIST

WHEN:

WHERE:

BUDGET: $ .

FRUITS LEAFY GREENS VEGGIES

WHOLE GRAINS NUTS + SEEDS PROTEIN

BEANS + LEGUMES SNACKS EXTRAS

SHOP SMALL + LOCAL CHOOSE COLORFUL FRUITS + VEGGIES

BUY ORGANIC + NON-GMO DRINK MORE WATER

EAT REAL, WHOLE, PLANT-BASED FOODS DRINK MORE WATER FROM NATURE

MOVE YOUR BODY PRACTICE GRATITUDE

CHOOSE NOURISHMENT CREATE A BALANCED, HEALTHY LIFE.