The Nourished Table

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