Do you want to eat delicious food, get healthy, reduce your risk for disease, and maybe even lose some weight? The solution is simple.

Prepare your own meals!

Studies show that people who cook at home eat 200 fewer calories a day than people who dine out. Besides the extra calories you’re getting all kinds of junk that you might not want in your diet. Restaurants are notorious for using gobs of sodium and sugar, extra fat, even trans fats, and questionable foods like GMOs. Another advantage to making your own meals is that it costs less. You can save your money and eat better.

So what’s stopping you?

Here are a few strategies to get you going.

-Dinner can be anything! You don’t have to have a traditional meal every night. Switch it up. Have an omelet with veggies, finger foods, or big salads.

-Cook once and eat twice. Make a larger meal and divide it into several small meals. Freeze the extra portions to use later or use it as a base meal for other dishes. Leftovers can be a great starting place for your next meal.

-Cook your main protein once a week. I don’t eat meat but I know a lot of people who cook a big roast, turkey breast, or chicken and use it in meals for the week. They add it to soups, salads, and sandwiches, etc. For your health and for the environment reasons, if you eat meat, it’s so important that you eat organic, wild, free range, or grass fed.

-Use a slow cooker. There are so many crock pot recipes that are easy and fast. Prepare the ingredients the night before, load it in the morning, and you come home to a delicious hot meal.

– Make cooking and clean up fun. Listen to your favorite show, podcast, or book on tape while you prepare your food. And don’t forget to enjoy the smells and textures of the foods.

Often I’ll make a big batch of what I call ‘the base meal’ and make several meals using those ingredients. For example:


1 Can Aduki Beans

1/2 Cup Chopped Carrots

1/4 Cup Chopped Red Peppers

1/4 Cup Earth Fare Medium Salsa

1 Clove Fresh Garlic

Pinch Fresh Thyme, Oregano, Rosemary, Parsley from my garden

Salt & Pepper to taste.

Sauté vegetables and herbs in a tablespoon of coconut oil till tender. Add beans and salsa simmer about 10-15 minutes. Divide into 3 portions.

Meal 1 SALAD

1 1/2 Cups Chopped Kale, Stems Removed (or greens of your choice)

1/2 Avocado

1/4 Cup Broccoli Sprouts

1 Lime Juice & Zest (or about a tablespoon of lime juice)

1 Tablespoon Balsamic Vinegar

Salt & Pepper to taste

Toss all salad ingredients together and top with meal base.

Meal 2 TACOS

Heat up the Aduki Bean Meal Base and put into an open faced taco shell. Add the toppings of your choice. I like to put tomatoes, arugula, avocado, and extra salsa on mine. Serve with a tossed salad.


Use the Aduki Bean Meal Base as a side dish. Serve it with a vegan burger and some steamed vegetables.

You catch the drift. So with a little planning you too can cook delicious, healthy, and inexpensive meals. Remember that preparing your own meals can significantly improve your health, decrease your risk of disease, and help you maintain a healthy weight.

So what are some of your favorite meals or recipes? Share them in the comments below or contact me:

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