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The Month of Meals Guidebook:
Your family’s quick and easy guide to healthy, inexpensive dinners

 
 

How much money do you waste each week on food you bought at the grocery store and never ate? If you’re anything like I am when I don’t have a meal plan, it’s not pretty.

But meal plans are hard. You want meals that are quick, easy, inexpensive, AND healthy, and who’s got time to plan meals that check all four boxes?


Your Month of Meals Guidebook

Rooted is here to take care of the meal planning for you. This Month of Meals Guidebook will help you batch cook, prep portions of meals in advance, and use leftovers - all using healthy, inexpensive ingredients your family will love.

Each recipe is allergy-friendly and takes 30 minutes or less to prepare. It’s more than just a simple recipe book, though - this guidebook walks you through all the steps you’ll take for four weeks by providing grocery lists, recipes, and the prep-in-advance steps. And don’t worry - you won’t spend more than 30 minutes each night to get a nutritious, delicious dinner on the table.

Month of Meals Guidebook
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What else?

  • Quick, easy, inexpensive

    • All of the meals are quick, easy, and inexpensive - using budget ingredients that you can readily find at your local grocery store.

  • Healthy ingredients

    • The meals are all plant-based, which means that you and your family will be eating more vegetables, whole grains, legumes, and more. Feel free to add meat and dairy to the recipes if you wish, but you might be surprised at how filling they are on their own.

  • No food waste

    • The grocery shopping and cooking tips help you make just the right amount of food for your family. And most of the recipes are really freezer-friendly, so it won’t go to waste if you end up with too much food.

  • Delicious, family-friendly recipes

    • You’ll love these fresh, tasty recipes, and your family will, too!

 

Imagine...

  • Less time prepping and cooking

  • More quality time with those you love

  • Pride in the foods you make for your family

  • Easy-to-follow recipes with familiar ingredients

  • A structured meal plan with the flexibility to handle life’s curveballs


It’s all possible with the Month of Meals Guidebook.

If you’ve tried meal planning and still find yourself overwhelmed at dinner time, the Month of Meals Guidebook is for you. You’ll feel so much less stress with these quick, easy, inexpensive, and healthy meal plans.

Month of Meals Guidebook
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Get it for the lowest price EVER

Don’t miss out on this introductory price of only $8. Prices will be going up soon, so take advantage of your easiest month ever.

Just click “Purchase” below.

Month of Meals Guidebook
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FAQs

Click each question for the drop-down answer, and please email me at kara@rootedeating.com with any other questions you have.

+How do I get my ebook?

Your brand new ebook is delivered to your email as a downloadable PDF. You can view the file on any PDF reader and most e-readers. If you have any issues viewing the file, please reach out to kara@rootedeating.com and we'll get everything figured out for you.

+How many servings are in each recipe?

Each recipe is four servings. This serving size works for many families. However, larger families (or those who want extra food for lunch/dinner tomorrow night) can double or triple the recipes. For smaller families, you may choose to cut the recipes in half or to make fewer meals.

+What kitchen appliances do I need?

You probably already have everything that you’ll need, like a stovetop, an oven, and a microwave. (Technically, you could use an oven instead of a microwave if you don’t mind spending more than 30 minutes on dinners.)

You also will want a food processor or blender. The food processor I use is a 10-cup size and cost me about $45 on Amazon. I definitely recommend a processor or blender that holds at least 6 cups, but if you have a smaller size, you can work in batches.

+Why are all of the meals plant-based?

I promise, I’m not trying to steal your meat and dairy! Many people want to try a plant-based diet but aren’t sure how to begin; this guidebook can help you get started. Others want to continue eating animal products but simply add more plants to their diets; in that case, you might choose to add some meat/dairy to the meals presented in the guidebook.

There are many nutritional benefits to a well-rounded, plant-based diet, including lower rates of hypertension and type 2 diabetes, lower overall cancer rates, lower intake of saturated fat and cholesterol, and higher intake of fiber, fruits, vegetables, and whole grains. > https://veganuary.com/myths/dont-need-meat-healthy/

+Isn’t plant-based eating expensive?

If you buy a bunch of pre-packaged plant-based foods, then yeah, it’s not cheap... just like if you buy a bunch of pre-packaged animal products. When you shop for whole plant foods (which is what’s included in this guide), you’ll likely spend a lot less than you usually do at the store. The foods in this guide include things like beans, diced tomatoes, and oats - all things that you can find very cheaply. If you want to save even more money, you can do things like cook your own beans rather than buy the canned version.

+Is there a bunch of weird vegan stuff in the guidebook?

Most of the foods in this guidebook are ones you already know, like beans, rice, basil, and sunflower seeds. Some foods might be new to you, like quinoa, plant milk (> https://www.rootedeating.com/blog/plantbasedingredients#plantmilk> ), or tofu (> https://www.rootedeating.com/blog/meatysubstitutes#tofu> ).

All of the foods in this guidebook should be easy to find at your local grocery store, but if you struggle with finding something, feel free to send me an email at > kara@rootedeating.com> . I’ll help you track down the item or find a suitable substitute.

+Is there enough protein in these meals?

The short and sweet answer is: Absolutely!

The U.S. Recommended Dietary Allowances (RDA) can be found here: > https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
The RDA number means that this is plenty of protein, not a minimum, and is at 10-35% of daily caloric needs for adults - generally, about 50-65 grams per day. It’s easy to consume enough protein on a plant-based diet. > https://veganuary.com/myths/get-protein/

+I’m on a low-carb diet - is this guidebook right for me?

If you’re going to stick to a low-carb diet no matter what, then no, this guidebook is not for you. However, if you’re interested in a healthy diet of unrefined carbs that are in high in fiber, then this guidebook has you covered. In other words, this book promotes the consumption of complex carbs like whole grains and beans. It does not include refined carbs like white rice or pastries.

The benefits of high-quality carbs is a big topic and deserves its own post, but here are a few links to help.
> https://www.forksoverknives.com/recommend-a-high-carb-diet-for-patients-with-diabetes/#gs.sn6hvd
> https://www.pritikin.com/your-health/healthy-living/eating-right/603-real-food-vs-processed-whats-in-your-carbs.html
> https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

+What about Vitamin B12?

Vitamin B12 is not produced by plants or animals and instead is made by microorganisms. It’s found in soil, fecal matter, and gut bacteria, and animals in nature can get ample B12 by doing things like eating soil or their own poop. Farmed animals are often given B12 supplements. > https://nutritionstudies.org/12-questions-answered-regarding-vitamin-b12/

In a clean-obsessed culture, we’re not regularly exposed to Vitamin B12 in nature, so to get what we need, we can consume animals that have ingested or absorbed it themselves; we can consume B12-fortified foods; or we can supplement. > https://ods.od.nih.gov/pdf/factsheets/VitaminB12-Consumer.pdf

If you transition to a fully plant-based diet, please monitor your B12 levels and talk to your doctor about supplementing.

+I’m allergic to [soy/peanuts/eggs/etc] - will this guidebook work for me?

First, this guidebook offers completely plant-based meals, which means that it’s totally free of certain allergens like eggs, dairy, fish, etc. As for the remainder of the “Big 8” allergens or other major allergens as determined by various jurisdictions, they’re either not in the guidebook at all, or they’re present with easy modifications. As always, if you have a food allergy, please check the packaging of all products that you consume. If you are unsure if a food product contains a certain allergen, please contact the manufacturer.

Not plant-based and not included in any capacity in the guidebook

  • Milk

  • Eggs

  • Fish

  • Shellfish

  • Crustaceans

  • Mollusks

May be in the guidebook with modification suggestions - always check product packaging

  • Tree nuts

  • Peanuts

  • Wheat

  • Triticale

  • Cereals containing gluten

  • Soybeans (soy/soya)

  • Mustard

  • Celery

  • Sesame

  • Sulphur dioxide (sulphites)

  • Lupin (lupine)

Unfortunately, with so many food allergens, it is virtually impossible to design a recipe guidebook that contains zero food allergens. If you have a food allergy to an allergen not listed above, please send me an email (kara@rootedeating.com). I’d love to help you design required recipe modifications.

+What's your return policy?

Given the nature of the product, we do not typically offer refunds. However, if you have a specific concern, please reach out to kara@rootedeating.com and we'll find a way to make things right.


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