2. Build


2.1 Meal Plan

The goal is to make habitual meal plans that align with our goals and values. In this section we can make a list of all our go to recipes. Making sure they align with our budget, shopping list, goals, priorities and values.

Once we establish food habits that align with our lifestyle, it's easy to set it on auto-pilot so we can focus on other goals.

2.2 Gathering Plan

When making our meal plan, we want to make sure we are getting in all our nutrients. An easy way to know we are getting what we need is to eat a variety of colors, and a variety of different foods and their variations.

If you want the most nutrients and flavor in your produce, head to your local organic farm stands. The healthiest is food is straight from the earth,  dirt still on the potatoes, and beets and carrots with their leafy greens still on top.

Heirloom vegetables are also good to look for. They are all uniquely beautiful, maybe even a few insect bites here and there, certainly not perfect but incredibly flavorful and nutrient dense.

  • Is my food the freshest and purest it can be?
  • Is it in season?
  • Can I get it local?
  • Am I getting a range of nutrients? Do I eat a variety of colors?
  • Am I trying new things, or habitually buying the same thing every week?
  • What should I look, feel and smell for to know I'm getting the best crop?
Question the people who grow your food
  • Are you organic?
  • Do you use synthetic fertilizer?
  • Do you use chemicals?
  • What type of water do you use to water your crops?

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2.3 Kitchen Space

If we want to make better food choices, it starts in the kitchen. If our kitchen is not organized or inviting, we won't want to stay in it for long.

Plan a time to get your kitchen organized. This includes having a diligent kitchen cleaning routine.

Here are some of the steps you can make to create an awesome kitchen space.

  • Get rid of the old to make room for the new. If you have already opened food that you know doesn't make you feel comfortable or align with your goals, values, or vision get rid of it.
  • If you have unopened food or tools you don't need, donate or recycle them.
  • Clean and organize the cupboards, drawers, and refrigerator so you can see and get to everything you need easily.
  • Buy any tools you may need to make preparation and cooking easier. Buy all the ingredients from your meal plan shopping list.

Lastly write out all the steps and get to work!


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2.4 Preparation Skills

If  we want to make healthy eating a habit on a budget, we have to master food prep.

What preparation styles do you like best? What is easiest for you?

  • Schedule a day in your calendar to prep food for the week ahead.
  • Sharpen your knives.
  • Practice cutting fruits and veggies, use different techniques until you find your favorite. The more you observe and practice the better you'll get and the easier the process will become.
  • Learn how to cut specifically for each type of cooking style.
Practice Preparation Techniques
  • Roughly chop
  • Cube
  • Dice
  • Julienne
  • Mince
  • Shred
  • Slice
  • Soak
  • Sprout
  • Process/Blend/Puree


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2.5 Cooking Skills

Let's try different cooking methods to find our favorites, then experiment with flavors by adding different herbs and spices.

Once you find recipes and cooking methods that you love, add them to your meal plans.

Cooking Methods
  • Bake
  • Sautee
  • Steam
  • Boil
  • Blanch
  • Dehydrate
  • Ferment/Culture/Pickle
  • Stew/Slow Cook
  • Refrigerate
  • Pan-fry (limit fried foods)

To retain maximum nutrients and flavor avoid these cooking methods as much as possible.

  • Microwaving
  • Deep Frying
  • Over-Cooking
  • What is my favorite cooking method?
    • What is the most flavorful?
    • What is the best texture?
    • What is the easiest?
    • What is the quickest?


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2.6 Storage Plan

Learning different storage methods and applying them to the proper foods will help eliminate food waste. It also insures our produce stays fresh until we're ready to eat it.

Storage Methods
  • Air-Tight Glass Containers
  • Reusable Veggie Bags
  • Paper Bags
  • Fermenting
  • Canning
  • Freezing (last resort)


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2.7 Habitual Routines

Remember when you identified your current routine? Let's update it with your new routine based off of everything you've planned thus far.

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