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YOUR MEAL PLANS
New plans are published every Friday morning (Australian time). They are delivered via email or you can access them here.
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Want to join the 10-Day Healthy Dinner Challenge?
It’s not too late! More details over here.
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* Meal Plan ARCHIVES
Hi Jules, as feedback, reading meal plans from an iPhone is awkward due to the size of fonts. To save having to turn on my desktop, could you introduce a ‘Reader View’ tool or icon in not only your Meal Plans, but in all of your emails as well.
Lots of Newspaper & magazine sites have Reader View Icons in all of their emails and newsletters as a help to everyone who read messages on-the-go on their mobile phone.
A Reader View icon assist anyone who need prescription or reading glasses to read emails as they automatically increase the font size of all written material without compromising any links, photos, diagrams, or graphs contained in the original email or newsletter.
If you have never seen or used a Reader View icon in an email, subscribe to news updates from ‘The Age‘ newspaper or some other newspaper or magazine.
When you receive a news update from one of these organisations look for ‘Reader View Available’ in a black background at the centre top of the message.
At the top left-hand corner their is a double ‘aA’ in the top left-hand corner.
Tap on either one of these icons with your finger on a mobile or click on it with your mouse on a computer, and the newsletter’s font is automatically increased in a larger font size.
If the email does not display these two icons at the top of their page, look for a link saying ‘View email in browser’, and the Reader View tool should appear at the top of the message.
Thank you.
Thanks for the suggestion John – will get my tech guy to look into it 🙂
Hi Jules
Just signed up and am looking forward to finally getting organised. I have been using your app for a while now and love so many of your recipes. Looking forward to trying more. Thank you for the wealth of information and tips
Welcome Michele!
So glad you’ve been enjoying the app 🙂
Hello Jules!
I recently signed up to your meal plans, and just got my first kickstarter email! I’m really excited to join, as I am absolutely determined that this year will see a healthier, slimmer, fitter me. I’ve put on so much weight over the last few years, and inertia has got me into some really bad eating habits. But I need to keep my eye on the bigger picture and put my health first, so I’m using a packed social calendar this year as a catalyst: we have EIGHT weddings to attend, and the biggie is my best friend’s in Las Vegas this September. And I want to enjoy it, without cringing at the thought of a new dress or the photos! So I’m here, and this is HAPPENING =D
I know that enthusiasm will only take me so far though, because I’ve done it before. I need my new eating plan to work every day, to be sustainable, and to be flexible because my job can involve long hours at times. I need to have ways to ensure I don’t just give in to the ‘easy’ takeout option.
Thank you so much for offering an approach that genuinely feels like it could work for me.
Jo
Welcome Jo!
I love that you have a clear goal with that Vegas wedding – how fun! So you have the vision. Now you just need to focus on building the habits that will make achieving that goal effortless.
Habits are the key!
You can do it. I believe in you 🙂
Make sure you check back in and let me know how you’re going. I expect to hear from you at least once a month but more often if you’re up for it 🙂
Jx
Hi Jules,
Thank you so much for the series called ‘Low Carb Love’.
I remember asking you last year about the possibility of tweaking all of your recipes on StoneSoup to a Ketogenic or low carb format.
I did this knowing that you are a very busy person with a family to care for on top of your StoneSoup website that literally has hundreds of recipes to adjust.
Nonetheless you have come through with my request in spades through the Low Carb Love series, so I have to say thank you very much for all of your work, it is truly appreciated.
Sincerely and Respectfully yours, John Candido
So glad you’ve found it helpful John 🙂
Hi Jules. Just starting day 1. I Have done the CSIRO ‘Well- Being-Diet’ so am reasonably familiar with most dietary requirements. I did have quite a bit of success with the TWD and did lose weight. The only problem was that there are only 24 hours in a day and, to my mind, TWD needed 30 hours a day to prepare meals. I still have more exotic herbs and spices than a herbal supermarket in downtown Beijing. Since my attention to that diet and it’s preparation needs diminished steadily towards non-eventfulness, I have been diagnosed with type 2 Diabetes. At 74 I’m guessing I should do the smart thing and get my stomach circumference a little less than the tyre size of a Boeing 747. My main reason for this intent is purely and simply to keep my cardiologist happy. At this point, I only have one question, most the TWD recipes worked on 150g of protein (meat) per person per main meal. Do you agree with that amount or should I be looking at something different?
Rgds Ian
Hi Ian
Good for you making some changes. And you’ll be happy to know that with Stonesoup recipes you definitely won’t be needing 30 hours in a day for meal prep 🙂
These days I think 150g cooked protein for the main meal is a good amount unless you are an athlete. That’s what I aim for. One thing is with a lot of my older recipes the serving sizes are for larger portions of meat – so you;ll need to adjust accordingly. I usually just keep the extra for lunch the next day.
Look forward to hearing how you get on 🙂
Hi Jules,
Right after I signed up for the plan, I finally gave in to my doctor’s and am on the elimination phase of the FODMAP diet.
I want to thank you for including that on some of your recipes.
I look forward to adding more items back into my diet and trying out even more of the recipes.
Thanks!
You’re welcome KAren – good to know the FODMAP recommendations are helpful.
I know it feels very restrictive at first but it gets easier.
Hope it helps your symptoms.
Jx
Hello Jules!
I just started the Seven Day MealPlan Kickstarter and came to leave a comment as to why. A couple of reasons – as a single person, I need to plan in order to avoid the waste that happens if I don’t plan. I would also like to eat at home more rather than eating out so often. And, I am committed to eating healthier and losing weight so a Meal Plan will certainly help with that – now I just need to follow it! Happy New Year to you and yours!
All excellent reasons Laura!
Happy new year for you as well 🙂
xx
I haven’t bought pre-prepared hot food for 2 and a half weeks! I have been cooking a lot of growth hormone-free and no antibiotics beef mince called “Dirty Clean Food”. I’m using various herbs/spices/flavourings like I mentioned in the “https://stonesoupvirtualcookeryschool.com/2019/11/beaut-beef-blue-cheese/” recipe comment section. Recently I have been cooking the mince and eating it with turmeric and other flavourings as well as matured cheddar cheese and packeted washed salad. I’ll definitely be making my own salads in the future but for now the time saved, as well as not needing to buy lots of different salad ingredients and eating them before they go off suits me just fine! It is right for this moment, this point in my development. And if you are not “present”, you are not really anywhere are you? 🙂
Love it Steven!
And couldn’t agree more on being present 🙂
Hello Jules!
Used the notes feature on my phone as I sat down with the meal plan to make my shopping list. Then I went to the pantry and fridge and checked off what I already had, and I was ready for a trip to the grocery store after work!! I even used the same strategy to add a few items that I will cook up for Dad. I’m excited to see how many trips to the store I can cut out this week. Seems like I stop for something almost daily.
As far as finding ways to make cooking fun, I already really enjoy cooking. I don’t know how I can make the changes there. Also, for now, the cleanup isn’t bad since it’s the middle of college football bowl season and always have a game on to make the cleaning easier. I will have to come up with a better strategy soon though! I will worry about that then.
Thanks!
Nice one Jim!
If you’re already having fun in the kitchen that’s awesome. Focusing on less trips to the store sounds like a great area to focus on for you first.
Let me know how you get on!
Hi Jules,
Still did not get the meal plan email this week. Suspect that means I have not made it onto your mailing list. No worries, I just downloaded it from the web site. Went pretty well last week. My wife even ate the kale (and we are NOT kale eaters).
Thanks,
Wally
Hi Wally!
So sorry you didn’t receive the meal plan – I’ve just checked and there was an error on my end. It’s fixed now so you will get the next email.
Very excited I’ve corrupted you to becoming kale eaters 🙂
Jx
Hello Jules,
Just turning in my homework from days 2 and 3 of Kick Starter. So for scheduling, I plan to review meal plans for the coming week when the email comes in. The reminder is, of course, the email coming in. That is strongly tied to the existing habit of obsessively checking the damn email (one that I’m trying hard to break)! I’ll shop on the weekend, went to the store last Sunday for my first week on the program.
As far as process, for this first week I printed out the recipes and taped them to the fridge. For me, much more convenient than dragging the laptop or phone around in the kitchen.
Nice one Wally!
Sounds like a solid plan for you 🙂
Hi Jules,
I am already failing at completing my daily homework 🙁
Like Jim Miller, I want to be able to prepare meals that will satisfy my OH – who is very much a traditional, meat-and-potatoes person – and me, who prefers a low-carb diet but somehow ends up deferring to my OH food preferences.
My other aim is to lose a lot of the extra weight I have been carrying since I had my thyroid removed. I once lost 15kg over a long year of 5:2 fasting, but all the lost weight returned within *10 days* of a change in medication.
My doctor shrugs it off as part-and-parcel of aging/menopause and is not supportive of my efforts (quite the opposite, actually!)
HI Gone2Seed
First, I want you to stop thinking that you’re ‘failing’ at your homework. If you’re not doing it, don’t beat yourself up – just get curious and ask yourself why? Be gentle and explore what comes up for you.
Second – don’t use your potato-loving husband as an excuse – you can easily cook potatoes for him and not eat them – I do this all the time. I cook carbs for my boys and serv myself extra salad / veg instead. I’ve written about is here https://thestonesoup.com/blog/2019/03/11/different-diets/
Wtih the thyroid stuff – I don’t know a lot about it. But I do know that the hormone changes with aging / menopause while making weight loss more challenging – doesn’t mean it’s impossible. Low carb + Fasting is the most powerful tool here. Don’t give up! You’re on the right track.
Jx
One moment at a time, one day at a time. And you need to repeat new actions for at least two weeks or even more, depending, to form a habit, and it will require energy and commitment. You need to be in the present moment to make any worthwhile changes. Every journey begins with a single step and then continues from there.
Yes, Jules has already replied. 🙂
I agree Steven – it’s all about one moment at a time. 🙂
Hi Jules!
I cook meals for my father and he is very much a meat and potatoes person. I, on the other hand prefer more vegetables and low carb meals. So, it seems that I spend most of my evenings in the kitchen. I try to use your recipes as often as possible, but even though they only have 6 ingredients, I rarely have what I need when it’s time to cook. Hopefully with the meal plan, I will make it for 2 and have my lunch ready for the next day! Two birds with one stone so to speak. I’m excited to eat your recipes more often and save myself some time. Thanks
Wonderful Jim!
Yes following the meal plans and using the extras for lunch is a brilliant strategy.
Look forward to hearing how you get on 🙂
Hi: My goal is to eat (real) food, not too much, mostly plants (ala Michael Pollan). I think that the Weekly Meal Plans will help me accomplish this goal. I’ve already made one of the meals and was very happy with it!
A fabulous goal Paula!
I do love Michael Pollan 🙂
Hi Jules,
I’ve casually followed along for years via your Stone Soup emails but recently decided to take advantage of your “lifetime membership” offer. I will be retiring at the end of 2019 and I’m looking forward to having time to meal plan and cook healthy meals for myself and my wife. I’ve been low carb / keto since late January, 2019 and feel great, (down 70+ pounds). I also, like you, practice intermittent fasting, (usual eating window Noon – 6:00 pm). I want to maintain this lifestyle and want to be sure the meal plans will accommodate said routine. I would appreciate any guidance. Thanks!!!
Actually the first meal plan answered my question … looking forward to getting started.
Great Bob!
Good for you Bob!
You’re totally in the right place. Just focus on building the habit of following a meal plan each week. That’s really the most powerful and simple place to start.
The meal plans are all low carb but not always keto – if you perfer to be more in the keto range – look for the ‘keto’ variation suggestions. Although I find allowing slightly higher carb (up to 50g/day) + fasting to work best for me.
Let me know if you need more guidance 🙂
Jx
Good afternoon,
I signed up yesterday as I need inspiration to switch to diet to get my blood sugar down (pre-diabetic, but also high cholesterol). I had hoped the plan would include breakfast ideas as that’s the biggest challenge for me. My typical breakfast is bread with either cheese or cooked ham. I’ve tried Müsli, but that kicks off my food intolerances (fruits, milk products… I can’t use soy/rice based replacements as I’m very allergic to them). I also live in a country where a lot of these replacement products are not available (only 1 shop has a cream replacement made from oats…)
My other problem is that I start at 5 am and stop at 10 am. I’ve now gotten into the habit of not eating until I’m home and then eat a biggish lunch around 1 pm which also doubles as dinner.
Welcome Eva!
First eating low carb is going to help with blood sugar and high cholesterol. So you’re in the right place.
If you’re willing to keep going with it, fasting by skipping breakfast like you are already doing is the easiest and best solution. Fasting improves your insulin senstitivity and will help with blood sugar levels. So if you’re happy I would keep going with that. There are also many other health benefits from fasting.
I personally fast every day from after dinner (7pm) until lunch usually midday or 1pm. I love it because it makes my life so much easier! And I feel great. If you’d like to read more about fasting you can over here: Low Carb Love 28 Day Program Graduations Bonus 2.The Power of Fasting
If you do still want some healthy breakfast options they can be found over here:
DAY 4. 24 Low Carb Breakfasts
Does that help?
Jx
Been following you for a while. Just recently, I decided that I didn’t like the way high carb or high sugar foods like juice or chocolate make me feel. So I decided to sign up for a year of your weekly meal plans at the special price.
I’ve been on a keto diet before and lost a lot of weight, then put a whole lot back on after I stopped it. I actually prefer low carb rather than full keto.
I haven’t done much cooking in my life so I’ve reached the perfect time to cook low carb for myself, and having simple recipes with a short list of ingredients will make cooking regularly for myself as easy as possible.
I also agree that mindset is more important than nutrition, so obviously great mindset and healthy, nutritious meals is even better!
Look forward to starting with my first meal plan on Friday now I have a great reason and motivation for cooking low-carb for myself for the long-term!
Welcome Steven!
Couldn’t agree more about the power of mindset + nutritious meals – definitely a winning equation!
Jx
Just received my Comment of the Week prize “And the Love is Free: Mum – a life with Recipes”. Is that still on sale, or is that from a heap of copies that you got when it was printed?
It’s not still for sale Steven – I only have a few copies left so saving them for prizes 🙂
Yes, I figured something like that. It’s true though, food cooked/prepared at home is always healthier than the same ingredients bought preprepared. “The love is free”. Truer words ne’er spoken. 🙂
Thanks Steven 🙂
My husband asked yesterday if I was cooking one of the easy 6 ingredients dinners as I was making baked frittata. He was really happy about it b/c all our meal plan dinners tasted really good so far!
oh yay Irina! Thanks for letting me know – you’ve made my day 🙂
Hi Jules, I’ve been to busy cooking to post much until now-ok, I should add just too much to do in life stuff & so little time…BUT I am really enjoying the practical ideas in your current “kitchen Reboot.” and wanted to shout out that it’s great..Thank you for doing this, All the best Ian
So glad you’re finding it helpful Ian!
Hello Jules! I’ve been happily making recipes from the meal plans over the past few weeks. I just wanted to ask if you could give a few tips about how to swap chickpeas in for the chicken in the One Tray Chicken and Broccoli with Blue Cheese Dressing, from 2 weeks ago. I buy dried chickpeas so I’m going to soak them tonight – do you have advice about how many should be used in the recipe, and if there’s anything else to alter to make it come out right as a chickpea dish? Thank you!!
Hi Emelyn!
Sorry for taking a little while to get back to you. Am on school holidays 🙂
You’ll need to cook the chickpeas first. You can use this recipe if you need it.
Then use 150-200g (5-7oz) cooked chickpeas per person to substitute for the chicken.
If you want the chickpeas more crispy add them at the beginning with the broccoli or if you prefer softer chickpeas (my preference) just toss them in to warm through for the last 5 minutes of cooking.
Let me know how you get on
Jx
Jules, I just wanted to touch base because it’s been over a year since I signed up, and I was lucky enough to grab the lifetime subscription during a sale. Hooley dooley – what a change! I am really, really noticing my food waste. I’m thinking beyond my recipe books and taking it back to the simple question of, “what do I have? what needs to be used?”. Once I answer those questions, everything just builds from there. I’m yet to find a recipe of yours that I’ve had to abandon due to insufficient ingredients. Instead, I think of substitutes and a wonderful, nutritious meal always makes its way to the table. My partner loves the salmon and beet “pesto”, and he was raving the other day about “this tasty kale dish, it’s actually really yummy!”which is your ‘bloody delicious’ bowls. When we met, he told me that kale is the most disgusting vegetable of them all!
I can remember when I signed up that I said I felt that this could be life-changing. It most certainly has been. I underestimated how much it would help shift my mindset and take the pressure off. I’m still working through the 30 day kitchen reboot, but I just wanted to thank you. In my mind, I thank you almost every day, but it’s important that I tell you how much I appreciate and value your work, you’re a genius. You’ve helped me liberate myself from the idea that meals need to be elaborate and time-consuming in order to taste any good. Thank you so much, and thank you again a million times more!!
Oh Carla I’m so glad my work has helped you. Thank YOU so much for taking the time to let me know. It means so much 🙂
We’ve been using your recipes for a couple of months now, they are soooo good. Thankyou
You’re welcome Tracey!
Thanks so much for taking the time to let me know. Always makes a big difference to hear that people are enjoying my work 🙂
Hello Jules! I made the avocado + broccoli salad tonight with smoked almonds and it was delicious (though maybe I used too much mustard). For the chicken and pine nut recipe, I just wanted to check if you had an alternative for the pine nut sauce still using the pine nuts but without a blender (I don’t have any food processor or blender at the moment) – I bought the pine nuts using the shopping list but foolishly didn’t read the full recipe ahead of time to check that I had all the materials. Could I roast the pine nuts and just sort of toss them in the remainder of the dressing? (I’ll be using eggplant or halloumi too, since I don’t eat meat, so in the end this will be a fairly different dish!)
Hello Emelyn!
If you have a stick blender you could use that. But if not just finely chop the pine nuts and toss them in. If it’s a little dry add some extra virgin olive oil. Actually can imagine it would be really lovely with the eggplant or halloumi and the crunchy sauce.
Let me know how you get on!
Jx
Thank you for your help! I ended up making the easy eggplant supper recipe instead, which gave me a chance to throw some pine nuts on. I’m considering buying a small 3-cup food processor (my NYC kitchen is small, but I think it would be worth it), and then I’ll come back to the pine nut sauce recipe. Thanks again for your response!
If your kitchen is really small Emelyn, I’d probably get a stick blender instead of a food processor. I use my stick blender multiple times a week. Although the food processor is unbeatable for grating and having veg.
Why? I want to eat healthier. I want to learn how to make tasty, nutritious meals quickly. I want to prefer my own cooking instead of eating out. I want to save money at the grocery store by only buying what I need to cook.
Love this Tanner! Especially your goal to prefer your own cooking instead of eating out 🙂
This is a fabulous way of saying my exact goals. I’ve always thought of “eating out less” but preferring my own cooking instead of eating out is powerful. Thanks for sharing!
Yes Laura!
I love this approach as well because it implies you’re not missing out on anything by eating at home 🙂
I plan and budget my shopping trip on Friday night, ready for the farmers market on Saturday morning. I love that the menu is seasonal, I think that’s where I used to come unstuck, our tried and true favorites wouldn’t always work with the seasons.
Yes the seasons are key Kelly!
My ‘Why is to save buying too many different ingredients for each meal – rather have recipes that use ingredients common to each meal and in season
These meal plans have already saved us so much food wastage in just one week! Imagine how much we are saving as a community ?
Ooh I LOVE thinking about that Kelly!
a worthy goal Lynne!
Why!
I wanted to get more organised, so I can plan for the week and cut down on the time I spend shopping everyday .
I am sure it will help me organise my pantry as well, so I don’t buy so much in the hope of using it .
The meal plans will totally help you get more organized Melita!
And there are lessons in the 30-day reboot to help organize your pantry 🙂
We’re in a bit of a food rut, & shaking things up with this course is getting all of us excited about dinner time again. Even our fussiest youngest child is trying new things! Thanks Jules 🙂
Very exciting to have you guys trying new things Kelly!
Makes me so happy to hear this.
Jx
Why-I know I need a plan I can follow because when I don’t plan I end up eating whatever is handy which is usually processed junk food not “real food.”
Excellent reason Gayle!
You’re in the right place then 🙂
I do believe that sugar is associated with some cancers. I do not have studies to cite nor do I believe that going without sugar will cure cancer. I recently had breast cancer, thankfully cured, but I take an anti-estrogen pill each day (per my oncologist) because that caused the estrogen positive cancer that I had and could cause it to recur. Because I really do not want a recurrence, I stay away from sugar, a decision approved but not prescribed by my oncologist.
Sorry to hear about your breast cancer Clara!
So glad to hear it is under control.
And good to hear your oncologist is approving staying away from sugar.
Is there anything else you’re doing?
Jx
Hi. This is Deb’s husband. Your most recent comments about cancer and sugar should, at the very least, have citations that refers to the studies themselves. It is too easy for people to become hopeful from broad or unqualified statements about diet changes and cancer, when in reality the broad range of genuine scientific studies are not conclusive about how sugar levels affect cancer. You have a lot of influence. Although I love your recipes, I believe you need to be more careful about statements like these.
With respect,
Launie
Hi Launie
Thanks so much for taking the time to comment.
You’re right. I need to be better at citing studies. I will take your feedback on board.
Thank you
Responding to the whys…
I want to reinforce my practice “I am what I eat.”
I want to keep my energy level high throughout the day and sleep well at night.
I want to cook/eat real food at home and when I eat out. I want to keep sugar cravings from controlling my life like they did for 4 decades. (Been a recovering sugar addict for 12 years)
Wow there’s a lot of very compelling reasons here Julie! Thanks for sharing 🙂
And good for you getting on top of the sugar.
I was reading a book recently that said the more sugar you eat the more the types of microbes in your gut change to being species that love sugar.
And these sugar-loving bacteria actually cause sugar cravings.
So the less sugar you eat, the less of these bugs in your gut and the less cravings…
Jx
I also loved the spiced cabbage meal. I made extra so have reheated already. I have also made the tofu green curry (Veg) I added some green veg, but am SHOCKED with how easy this was. Just a note- I used the thai green paste- store bought- but it actually has fish sauce in it- so not good for a vegetarian or vegan.
I also order online at coles, so my system is to print, and grab the list Ive been adding to on the fridge and order it this way. It does take a bit of time- I then put the meal plans in my weekly diary, and on a wipeable menu on the fridge for the kids to eat. There are meals in these meal plans (so far) my kids wont eat, so i try to plan ahead for this also. My downfalls are eating well- I am binge eating non stop even over and above the meals that I am loving, and being prepared not only for dinners, but for lunches also. Thank you x
Glad you liked the cabbage Rebecca!
With your kids, I add the carb lovers option for mine. And for the meals I know they won’t eat I make Fergal’s Egg Fried Rice – it’s 10 minutes if you keep cooked rice in the freezer, so really easy.
With the binge eating.
2 things to think about – are you getting too hungry between meals? Maybe experiment with eating more at meal times and see if that makes a difference.
The second thing is are you eating a lot of sugar +/or carbs? These interfere with the regulation of the hunger and satiety hormones. Try cutting out sugar and carbs and see if that’s the cause.
ONe of my coaching clients was in a similar situation in that she had lost a lot of weight but was starting to regain and her appetite was out of control. By adding in some planned snacks and getting her to cut out sugar and flour, her appetite was back to normal within a week.
And maybe think about how you can simplify your process if it’s taking too much time. Do you really need to have the meals in your diary and on the fridge?
The more you do it the easier it will get 🙂
Jx
And here’s the fried rice recipe
Thank you Jules, I just have a question about the frozen rice (i apologise for this) I have never frozen rice- do I thaw in fridge before making the rice for the kids- or put it straight in the pan to cook from frozen?
Also I have a sugar/ carb girl totally. This is all I eat, I crave and the simplest food for me to make. When I’m hungry I crave toast! So this is a huge difference from my usual meals, but I have become someone who I simply don’t want to be- due to the lack of know how, and understanding of simple healthy meals. I even went out and bought some new pots- which I now love.
Thank you
Rebecca x
Hi Rebecca!
With the rice it’s easiest if you defrost in the fridge first and then cook. Although if it is still a little frozen you can defrost the remaining way in the pan.
Excited to getting you eating different meals. My biggest advice would be to make sure you start small. Aim for 1-2 new recipes a week. And build from there. We don’t want to shock your system 🙂
Hello Jules! You asked for “whys”…I have several…
• I am a Type 2 Diabetic. Have been for 12 years. Have had periods of managing it successfully…some periods not so much.
• I always handle meals better when someone tells me EXACTLY what to eat…what to buy…gives me lists…in other words…when I don’t have to think! ?
• I live alone. I need a plan that doesn’t include meals for families where I have to figure out how to adapt the plan for me.
• I lost about 30 pounds since November but now am beginning to binge eat…I need help getting control of what’s happening.
• I want something interesting. I’ve found myself eating the same foods over and over and I AM BORED!!!
Pam
Hello Pam!
i’m so excited to hear this. You are totally my ideal customer 🙂
And you’re totally in the right place if you want someone to tell you exactly what to eat. How fun!
With the binge eating. 2 things to think about – are you getting too hungry between meals? Maybe experiment with eating more at meal times and see if that makes a difference.
The second thing is are you eating a lot of sugar +/or carbs? These interfere with the regulation of the hunger and satiety hormones. Try cutting out sugar and carbs and see if that’s the cause.
ONe of my coaching clients was in a similar situation in that she had lost a lot of weight but was starting to regain and her appetite was out of control. By adding in some planned snacks and getting her to cut out sugar and flour, her appetite was back to normal within a week.
And let me know what you find 😉
Jx
I made the Spiced Cabbage and Feta tonight and was surprised how good so few ingredients could taste and satisfy. I didn’t have any almonds so used walnuts which went well with feta. Thank you Jules, less really is more.
Oh yay Glenda! So glad you were surprised 🙂
Hi Jules. Haven’t heard from Stonesoup since last Sunday. Have made a few things with good success. Enjoy your delivery very!
Deborah
I
Glad you’re enjoying Deborah!
I’ve just started the meal planning. So far so good. Very tasty meals. I love how organised you are.
Glad you’re enjoying Tracey!
I’m all about the organization 🙂
Hey everyone!
I just sat down to go over the meal plan for the week. I am experimenting with Everlane and my Google Calendar. What I will say: This goes into the self-care column.
Yay! I feel SO calm and happy looking at my week and having each day have a Stonesoup recipe. Jules is so no pressure about things! I know I can change any of them or bail and go out to eat if we want that night. Just really excited. Have enjoyed everything I have made so much and learning tons! Thank you, Jules!
Oh wonderful Marissa!
So glad to hear you’re calm AND happy – well done 🙂
Re Southern Hemisphere recipes for this week – what quantity of the vegetarian alternatives (lentils etc) do you recommend to substitute for the chicken and beef?
Excellent question Jo!
About the same as the meat so 200-250g (7-9oz) cooked lentils / legumes. Depending on how hungry you are 🙂
In the meal plan for this week, the Asian ‘SPAG BOL’ calls for two red chilies. At my local grocery I can find serrano peppers, but nothing specifically called out as chilies. Because I don’t normally cook with hot peppers and chilies I’m a bit confused as to what to get and I’m also wondering about options so that I don’t make a dish that is too hot for me to eat!
Hi Amy!
Yes serrano peppers would be a good option.
And I’d start with using 1 and see how you go from a heat perspective 🙂
And if you want it really mild, remove the seeds from the peppers.
I used to LOVE poached eggs until I learned that they were causing inflation in my digestive system. Any recommendations for substitutes?
Oh no Nai!
I love eggs too.
Best substitutes would be this quick pulled chicken. https://stonesoupvirtualcookeryschool.com/2018/05/quick-pulled-chicken/
Or roast nuts.
Or if you can tolerate legumes, cooked chickpeas or lentils – you just want something that’s going to provide protein and substance.
Or cooked or canned fish (sardines and mackerel are my faves but tuna or salmon will also work).
Jx
Thank you for the Day 6 Kickstarter email on pantry meals. Fergal’s Egg & Pea Fried Rice has been my go-to for a few months now because my husband loves rice. I’ll check out some of the others too. I find your 6-ingredient Stonesoup App really great for those evenings when I haven’t planned anything.
Did my planning with this week’s meal plan using the adobe acrobat PDF method. I didn’t make it to the grocery store but had enough pantry items for the chicken stir fruit by substituting green onions for the snow peas, a chicken breast for the thighs and soy sauce in place of the oyster sauce. I thought it would taste good and it did! Also plan to make some roast vanilla apples for dessert today and snacks for a few days this week. Thank you, Jules!
You’re welcome Mary!
And nice work doing the grocery ‘shopping’ without having to go to the store. You’re all over it!
Yay for the fried rice Mary!
I’m making it for my boys (and my brother who is visiting) tonight.
And so glad you’re enjoying the app!
Jx
Hi Jules!
For organizing the pantry: when choosing a neutral oil, I love the suggestion from Ann Kulze, M.D. at drannwellness.com to use pure avocado oil. It has a 460*F Smoke Point and it avoids the chemicals used in olive oils that are not EV. I am loving your meal plans!
Thanks for the tip Adelaida – I’ll have to keep an eye out for pure avocado oil – sounds fab!
And so glad you’re loving the meal plans 🙂
Is there anything you think I could be doing to make them more useful / user friendly?
Jx
In the States, we can get the avocado oil at a good price at Costco.
As to making your meal plans even more user-friendly, that’s a tall order since you’ve already streamlined and mastered that concept, I believe. The only thing I can think of that I occasionally wish for is a more defined measurement for your ingredients. I am not an intuitive cook. I need to follow a recipe so when I’m confronted with “a handful of” or “a bunch of” or even “a steak,” I wonder whether my interpretation of that amount is correct or not. On the other hand, you are indeed teaching me to trust myself a bit more, so maybe that’s OK. As I said before, your meal-plans are already very user-friendly. Thank you so very much!
WE have Costco here Adealida – need to see if they have avocado oil!
And thanks for the feedback on the meal plans – I’ve been thinking about making my recipes more detailed for the people that need more direction 🙂
Although the thing to know is if I am less specific about the quantity it’s because it really doesn’t matter. Trust your judgement and it will be delicious
Jx
It’s so true what you say about planning — it can make or break the best of intentions every time 🙂
Started working with a personal trainer at the gym in January (for strength trg). I need to bring that same discipline and accountability home to my kitchen!!
Always a fan of your work and great ideas. I’m (re)committing to planning again TODAY. Thanks for the inspiration!
Terry
Wonderful Terry!
Life is so much easier when you plan ahead 🙂
Meal plan scheduling: now planned in my diary for Friday afternoons to write out the grocery list from the newly released meal plan, and on Saturday mornings to do the shopping before I go to my favourite gym class 🙂
Awesome Andrea!
Scheduling time like this is so powerful:)
Hi Jules
Great program and grateful to be a 7-day mealplan kickstarter!! I am studying to get my certification as Health Coach and every day I see that good food good meals is a matter of planning and be organized. I have been in loved with the kitchen no more than two years. Before that I was very basic in terms of meals and ingredients. Nowadays I like to introduce new vegetables, or new ways of cook them, or different cuts and it still change how you see it. So this program I think is nourishing of all your knowledge and experience and showing that cooking is easy, simple and full of flavor and creativity!
Wonderful Maria!
So glad you’re falling in love with your kitchen 🙂
hello Jules
I love cooking and im pretty good at it but planning.. well thats a different matter. Not so good at it at all:(
I Hope to learn from you both from your wonderful attitude and recipes as well as your planning strategies.
thankyou so much
best regards
Idit, Israel
Wow Idit!
Super excited to have a student from Israel!
And we’ll totally get you planning like a pro 🙂
Jx
I’m eager to eat from a thoughtful plan, and not from the whims of a hungry stomach!
Wonderful Karen… there’s so much power in using your higher brain to plan ahead to make healthy choices effortless and avoid the trap of thinking with a hungry stomach 🙂
Your Day One email of the Seven Day Meal Planning Kickstarter Program arrived at the perfect time, Jules! I had an “aha” moment that what I need is to use the new plans to have healthy lunches and snacks on hand. I just started a new schedule for the next few months and my lunch break is late. So here I am reading your email and scarfing down take out pizza because I was too hungry to make a lunch and didn’t have anything easy already prepared! Bring on the next six days!
Excellent Mary!
I use the ‘extra veg’ as the basis of my lunches… I just add protein (eggs or canned fish or leftover cooked meat) and a sauce (usually stick blender mayo or pesto). Super easy and portable.
And if you need healthy snack ideas here’s a list of my faves https://stonesoupvirtualcookeryschool.com/low-carb-love-28-day-program-snacks/
Look forward to hearing how you get on during the rest of the week 🙂
Jx
I love food, and I love cooking, but after years and years of doing it, I’m just going through a stage of totally not enjoying it. I’m married to a farmer…happily…and we have to eat meat, that we produce, every day. I’m doing this to try to make meals that easy that it’s one less thing to think about. I’m sure if it rained my brain wouldn’t be so foggy!!! Here’s to a simplified life!
Nice one Jane!
Bring on the rain 🙂
Hi Jules, excited to be doing the 7-day meal plan kickstarter. My why: as I’ve recently started working from home, it’s now impractical and incredibly boring to generate 10 same-same meals on ‘meal-prep Sunday’ to take to the office or have ready for dinner when I come home from the gym. I’ve found the meals will just sit in my fridge, staring at me, while I decide to create something more interesting. Alas, this means I don’t stick to my macro ratios/nutrition guidelines AND I’m wasting money by letting the food spoil. So with your meal plans, I plan to cook once in the evening and have two meals (dinner and lunch for the next day), which will provide plenty of variety for my taste buds and limit wastage. I love how you have a northern/southern hemisphere focus, so we can eat seasonally. And as always, the beauty of simplicity. Thank you!!
LOVE your plan Andrea 🙂