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The Nourished Table

Meal planning for real families with real lives

Chapter 28 of 41 68%

1 Introduction 2 Chapter 1 3 Chapter 2 4 Chapter 3 5 Chapter 4 6 Chapter 5 7 [Vegetarian Weight Loss Plan] 8 Ingredient substitutions and strategies 9 Non-Vegetarian Weight Loss Plan 10 Ingredient notes 11 High-Energy Diet Plan 12 Ingredient emphasis and substitutions 13 Elder-Friendly Diet Plan 14 Example meal patterns 15 Ingredient focus 16 Gut Reset Week Plan 17 Example meal schedule (for one day, repeated with minor variation) 18 Ingredients and substitutions 19 Chapter 6 20 Introduction 21 Core Principles of Smart Meal Planning 22 Family Assessment Toolkit: Personalising for Your Household 23 1. Vegetarian Weight Loss Plan 24 Planning Goals 25 Example Day Plan (1300--1400 kcal target) 26 Key Nutrients Hit 27 Behavioural Supports 28 Substitutions 29 Case vignette 30 Planning Goals 31 Example Day Plan 32 Key Nutrients Hit 33 Behavioural Supports 34 Substitutions 35 Case vignette 36 Planning Goals 37 Example Day Plan 38 Key Nutrients Hit 39 Behavioural Supports 40 Substitutions 41 Case vignette

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Food & Nutrition

Chapter 28

Substitutions

~2 min read The Nourished Table

Tofu ↔ Paneer (for flexibility)

Makhana ↔ Roasted chickpeas

Chana masala ↔ Mix dal or rajma