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D<b>5</b>. Do whatever you can to prepare meals or servings ahead of time.
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The grocery list should include vegetables; fruits; whole grains; healthy oils (olive oil, coconut oil, butter or even lard<ref>
http://www.telegraph.co.uk/news/health/news/11981884/Cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.html</ref>); and healthy proteins like nuts/seeds, beans, fish, and chicken, along with yogurt or milk.<ref>http://authoritynutrition.com/50-super-healthy-foods/</ref>
Some especially healthy foods are: almonds, buckwheat, chia seeds, flax, hemp seeds,<ref>http://www.salon.com/2015/11/01/6_surprising_health_benefits_of_hemp_seeds_partner/</ref> oatmeal, peanuts, walnuts. [http://arstechnica.com/science/2015/11/coffee-drinking-linked-to-lower-mortality-risk-again/ Caffeine] in general is beneficial<ref>http://circ.ahajournals.org/content/early/2015/11/10/CIRCULATIONAHA.115.017341.abstract</ref> but go easy if it's also in food you serve.<ref>http://www.cspinet.org/new/cafchart.htm</ref> .
Soup, chillies and stews are easy to cook in large quantities. You can easily double or triple recipes. They keep well for several months in the freezer in serving-size, microwave containers. Many are complete meals in themselves. Others pair up nicely with a side dish.
[https://itunes.apple.com/us/app/menu-planner/id304945491?mt=8 iOs Meal Planner]
[http://fitnessgoals.com/guide/ultimate-guide-fitness/ Ultimate Guide to Fitness]
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