Healthy wealth: Nourishing Spirit, Soul & Body

( Chinese language version included • 附中文版 • Fù zhōngwén bǎn )

Nourishing Spirit, Soul & Body • 滋养精神、灵魂和身体 • Zīyǎng jīngshén, línghún hé shēntǐ

Nourishing Plan Introduction

Meal Plan

It is my hope that there are enough ideas here that will work well for your family and help make your life just a little bit easier with one less thing to worry about. You don't have to make every meal listed; feel free to pick and choose the ones that work for your family.

Finding certain foods these days can be a challenge, and what items you can find change from one week to the next. If you can't find certain ingredients,just do the best with what you have. Consider stocking up on some of your most used items when you find them. About 15 years ago, I started keeping our pantry and refrigerator/freezer stocked--it's nice not having to go to the store so often. I save more money this way, and it's comforting to have everything we need on hand in case of an emergency (sickness, loss of job,shortages, storms). Make sure to rotate any stock so that it doesn't go bad ordonate it if you see you won't be able to use it before the expiration date.Side note: Most foods are good beyond the expiration date but I'm not certain if allfood banks will accept foods past the best by date.

With rising food prices, I've tried to only include meal ideas that aregenerally lower priced. You can substitute ingredients. If a recipe calls foronions but your store was sold out or you just don't have any on hand, useonion powder instead. Couldn't find fresh veggies? Use frozen or canned.

If a recipe calls for a vegetable or meat you don't like, can't find or it's too expensive, substitute it for one you do like, can find or is better on your budget. I've tried to include as many recipes as I can to make foods from scratch, but we're all in different seasons in our lives, and sometimes, myself included, we have to buy easier packaged foods. You do what works best for your family.

Knowing what you'll be making for the entire month means that you can be on the lookout for sales. For example, if you know you'll be making recipes with chicken 5 times that month, then hopefully, you can get enough chicken while it's on sale to take you through the month.

滋养精神、灵魂和身体

养精养身计划介绍

进食计划

我希望这里有足够的想法对您的家人有用，并帮助您的生活变得更轻松，少一点担心。你不必把每顿饭都列出来；请随意挑选适合您家人的。

如今寻找某些食物可能是一项挑战，而且您能找到的食物每周都会发生变化。如果你找不到某些成分，就用你拥有的最好的材料。当您发现一些最常用的物品时，请考虑储备它们。大约 15 年前，我开始为我们的食品储藏室和冰箱/冰柜备货——不用经常去商店真是太好了。这样我可以节省更多的钱，而且手头有紧急情况（疾病、失业、短缺、风暴）所需的一切，这让我感到很欣慰。确保轮换所有库存，以免变质。如果您发现在过期日期之前无法使用它，请将其捐赠。旁注：大多数食物在过期日期之后仍然很好，但我不确定如果所有食品银行都接受过期的食品。

随着食品价格的上涨，我试图只包含通常价格较低的膳食创意。您可以替换成分。如果食谱需要洋葱，但你的商店已经卖完了，或者你手头没有洋葱，请使用洋葱粉代替。找不到新鲜蔬菜？使用冷冻或罐装。

如果食谱需要您不喜欢、找不到或太贵的蔬菜或肉类，请将其替换为您喜欢的、可以找到的或在您的预算范围内更好的蔬菜或肉类。我试图包含尽可能多的食谱来从头开始制作食物，但我们都处于生活中的不同季节，有时，包括我自己，我们必须购买更容易包装的食物。你做对你的家人最有利的事情。

知道整个月的收入意味着您可以关注销售情况。例如，如果您知道该月您将用鸡肉制作 5 次食谱，那么希望您能在打折期间买到足够的鸡肉来度过这个月。

I wanted to make Sunday an easier day for you (mostly eating leftovers from the week), but if you find you still have too much left, you can use the leftovers for lunch during the week.

If a day says Family Favorite, that is a day you make whatever meal your family really enjoys or eats out at your family's favorite restaurant.

Fasting

Matthew 6:16-18 (ERV)

"When you fast, don't make yourselves look sad like the hypocrites. They put a look of suffering on their faces so that people will see they are fasting.The truth is, that's all the reward they will get. So when you fast, wash your face and make yourself look nice. Then no one will know you are fasting, except your Father, who is with you even in private. He can see what is done in private, and he will reward you.

Everyone is going to have a different idea of the proper way to fast. I'm not going to go into that side of it. I know that taking the step into fasting can be difficult, it can feel overwhelming and daunting; it is a crucifixion of the flesh, after all, and that's never easy :) By putting fasting days into this plan, it's my hope that it can alleviate some of that for you. I am giving you suggestions for the days fast and meals. The fasting I've presented this plan is intermittent fasting. It is abstaining from food or some other sacrifice on a regular basis for a short amount of time. Personally, I think intermittent fasting is a great way to start fasting if you've never fasted before or if you want to be disciplined on a regular basis. After intermittent fasting for a while, you may feel more comfortable doing longer fasts.

我想让周日对你来说更轻松的一天（主要是吃一周的剩菜），但如果你发现你仍然剩下太多，你可以用一周的剩菜作为午餐。

如果某一天说“家庭最爱”，那就是您为家人做他们真正喜欢的饭菜或在家人最喜欢的餐厅外出就餐的一天。

禁食

马太福音 6:16-18

“当你禁食时，不要像伪君子那样让自己看起来很悲伤。他们脸上挂着痛苦的表情，这样人们就会看到他们在禁食。事实是，这就是他们得到的所有回报。所以当你禁食时，洗脸，让自己看起来漂亮。然后，除了你的父亲，没有人会知道你在斋戒，他甚至在私下里也与你同在。他可以看到私下里所做的事情，他会奖赏你。

每个人对于正确的禁食方法都会有不同的想法。我不打算讨论那一方面。我知道迈出禁食的一步可能会很困难，可能会让人感到不知所措和令人畏惧；毕竟，这是肉体的受难，而这绝非易事:)通过将禁食日纳入此计划，我希望它可以为您减轻一些痛苦。我正在为您提供几天的禁食和膳食建议。我提出的禁食计划是间歇性禁食。它是在短时间内定期戒除食物或其他一些牺牲。就我个人而言，如果您以前从未禁食过或者想要定期遵守纪律，那么间歇性禁食是开始禁食的好方法。间歇性禁食一段时间后，您可能会觉得长时间禁食会更舒服。

I want to encourage you to use the time you'd be eating to read the Bible and pray. Truly give that time to the Lord. You are replacing natural food with spiritual food.

If you have health problems or are on medication, you may want to discuss fasting with your doctor. If fasting from food isn't something you should be doing, there are other things you can fast from. Some would say that if you aren't fasting from food for a long period of time, then you aren't really fasting. I disagree, God knows where we're at, and He knows our body's limitations. If you really enjoy watching TV, then fasting from TV for a day or two isn't going to be easy. If it's not recommended you fast from food, then you could still follow along on the fast days; instead, fasting from something else at those times. You know what would be hard for you to fast from, be honest with yourself, and fast from whatever that may be.

Why fast? Here are just a few examples : •Develop a deeper relationship with the Lord

•Makes us more sensitive to the Holy Spirit.

•Overcoming temptation .

•Guidance for decisions.

•Health/Healing

Some things to consider before starting your fast:

•Why am I fasting?

•What specific time will I start, and when will I break my fast?

Things to do during your fast:

•Read the Bible

•Pray

•Remind yourself of why you're fasting . •Listen to worship music

I have just lightly touched on fasting. There is an abundance of information online. Be careful though because you're going to find a lot of opinions on this subject. I think sometimes we make things too difficult on ourselves. We overthink things and become overwhelmed and give up before we ever get started. But if we just start where we are, do the best we and trust the Lord to help us in our journey. we will be better off than if we never started at all. If we go before the Lord with a humble heart and a desire to know more, he will most surely help us. 😀

I didn't give a meal/snack suggestion on fast days, but if you're the one who makes the meals for others and they are not participating in the fast, you can let that be a YOYO (You're On Your Own) day, leftovers, or just pick something from another day that week and make that for them. Everyone is different when fasting: some can be around food and be fine, and others can't, so just do what will work best for you.

Biblical Affirmations

Positive affirmations are based on our own strength and don't always align with the truth of God's word. Biblical affirmations, however, are based on biblical truths, about what God can do in our lives and help us better understand who we are in Him. Unfortunately, many of us don't truly understand our identity in Christ, and we often take what others, even strangers, say about us as more facts than what God says. Having a negative mindset and not understanding our worth in Christ can make us miserable.

Biblical affirmations are meant to help us grow in our faith and relationship with God. They are to help us replace the negative thoughts and lies with encouragement and truth. It's going to happen overnight, but by choosing each day to not hold on to the negativity and to believe the never changing truth of God's word, it will transform way you think. You will be able to more easily identify the negative/discouraging thoughts as and remind yourself that you are a child of God, you are forgiven, you are loved unconditionally. Don't let the world define who you are. Let God define your reality.

I've also included biblical affirmations to remind you of the power, peace, and joy that comes with a deeper relationship with our Lord and Savior, Jesus Christ. I have included a page that will give you a verse that goes with each affirmation. I encourage you look up the verse in Bible and read it before and/or after you say the affirmation.

Verse of the Week

Having a verse(s) of the week instead of a new one each day gives us a chance to really learn verse(s) and meditate on it all week. Memorizing scripture will help us grow in our knowledge of God and is an important tool we can use when Satan comes against us.

Bibles readily available, whether it's a physical Bible or Bible app and can take for granted that the Bible will always be there. But what if it wasn't? What if you couldn't easily look up that verse that you need in a time of trouble? But if you've hidden the word in your heart, it will be there when you need it.

Psalm 119:11 (NKJV)

Your word I have hidden in my heart, That I might not sin against You.

Supplements

A place to write in what vitamins/meds you need to take that day and mark them off as you take them.

A lot of work has gone into the Nourishing Plan. This is for personal use only; please do share freely without charging anyone any aspect of the plan. If you know someone who would like a copy, direct them to here where they can get one for themselves.

WEEK 1 :

●Sunday Breakfast: Bacon & Eggs

Sunday Lunch: Family Favorite

Sunday Dinner: Leftovers

Supplements:

W1 Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

●Monday Breakfast: Strawberry Cheesecake Smoothie

Monday Lunch: Lettuce Wrap withTomato, Turkey, Mozzarellaa

Monday Dinner: Juicy Baked PorkTenderloin, Sautéed Spinach & Mushrooms

Supplements:

W1 Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

●Tuesday Breakfast: Ham & Swiss Omelet

Tuesday Lunch: Deli Meat, Veggies & Ranch Dip

Tuesday Dinner: Greek Sheet Pan Chicken & Veggies

Supplements:

W1 Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

●Wednesday Breakfast: Strawberry Cheesecake Smoothie

Wednesday Lunch: Leftovers

Wednesday Dinner: Egg Roll in a Bowl

Supplements:

W1 Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

●Thursday Breakfast: Ham & Swiss Omelet

Thursday Lunch: Lettuce Wrap withTomato, Turkey, Mozzarella

Thursday Dinner: Broccoli & Cheese Casserole

Supplements:

W1 Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

●Friday Breakfast: FAST

Friday Lunch: FAST

Friday Dinner: Grilled Chicken Kabobs, Creamy Cucumber Salad

Supplements:

W1 Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

●Saturday Breakfast: Veggie Packed Frittata

Saturday Lunch: Italian Sub Salad

Saturday Dinner: Whole Roasted Chicken, Steamed Cauliflower, Salad 🥗

Supplements:

Bible Verse of the Week 1:

Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

Snacks: Nuts (Pistachio, Walnuts, Macadamia)

Dessert: Low Carb Berry Cheesecake Salad

Bible Verses of the Week 1:

Psalm 33:18 Behold, the eye of the LORD is upon them that fear him, upon them that hope in his mercy;

WEEK 2 :

●Sunday Breakfast: Sheet Pan Breakfast Bake

Sunday Lunch: BLT Lettuce Wrap

Sunday Dinner: Leftovers

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

●Monday Breakfast: Breakfast Bowl

Monday Lunch: FAST

Monday Dinner: One Skillet Chicken

Bacon Mushroom Gravy

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

●Tuesday Breakfast: Peanut Butter

Smoothie

Tuesday Lunch: Chicken Salad Lettuce Wraps

Tuesday Dinner: Keto Cheeseburger

Casserole

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

●Wednesday Breakfast: Breakfast Bowl

Wednesday Lunch: Leftovers

Wednesday Dinner: Air Fryer Chicken

Thighs, Roasted Veggies

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

●Thursday Breakfast: FAST

Thursday Lunch: Chicken Salad Lettuce Wraps

Thursday Dinner: Lazy Day Keto

Mexican Skillet

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

●Friday Breakfast: Peanut Butter Smoothie

Friday Lunch: Favorite Lunch

Friday Dinner: Grilled Chicken Salad

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

●Saturday Breakfast: Bacon & Eggs

Easy

Saturday Lunch: Easy Cauliflower

Nachos

Saturday Dinner: Slow Cooker Parmesan Meatballs, Zucchini Noodles

Supplements:

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

Snacks: Snack Platter (Deli Meat, Veggies, Cheese)

Dessert: Keto Lemon Bread

Bible Verses of the Week 2 :

W2 John 6:35 And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger; and he that believeth on Me shall never thirst.

WEEK 3 :

●Sunday Breakfast: Crustless Zucchini

Quiche

Sunday Lunch: Burrito Bowl

Sunday Dinner: Leftovers

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

●Monday Breakfast: FAST

Monday Lunch: Bacon, Cucumber & Tomato Salad

Monday Dinner: Keto Lasagna & Steamed Broccoli

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

●Tuesday Breakfast: Cottage Cheese,

Walnuts & Cinnamon

Tuesday Lunch: Burrito Bowl

Tuesday Dinner: Chicken Bacon

Ranch Casserole

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

●Wednesday Breakfast: FAST

Wednesday Lunch: Leftovers

Wednesday Dinner: Shrimp 🍤 Avocado 🥑 Salad 🥗

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

●Thursday Breakfast: Cottage Cheese, Walnuts & Cinnamon.

Thursday Lunch: Bacon, Cucumber & Tomato Salad

Thursday Dinner: Cream Cheese Pesto Baked Chicken

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

●Friday Breakfast: FAST

Friday Lunch: FAST

Friday Dinner: Beef & Broccoli Stir Fry

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

●Saturday Breakfast: Sausage, Egg &

Cheese Casserole

Saturday Lunch: Family Favorite

Saturday Dinner: Eggplant Parmesan,

Green Salad

Supplements:

W3 John 1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

Snacks: Pepperoni Chips

Dessert: Keto Cheesecake

Bible Verses of the Week 3 :

W3 John1:12 But as many as received Him, to them gave He power to become the sons of God, even to them that believe on His name:

WEEK 4 :

●Sunday Breakfast: Baked Frittata

Sunday Lunch: Air Fryer Sausage

& Peppers

Sunday Dinner: Leftovers

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

●Monday Breakfast: Strawberry Cheesecake Smoothie

Monday Lunch: Lettuce Wrap withTomato, Turkey, Mozzarellaa

Monday Dinner: Juicy Baked PorkTenderloin, Sautéed Spinach & Mushrooms

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

●Tuesday Breakfast: Ham & Swiss Omelet

Tuesday Lunch: Deli Meat, Veggies & Ranch Dip

Tuesday Dinner: Greek Sheet Pan Chicken & Veggies

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

●Wednesday Breakfast: Strawberry Cheesecake Smoothie

Wednesday Lunch: Leftovers

Wednesday Dinner: Egg Roll in a Bowl

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

●Thursday Breakfast: Ham & Swiss Omelet

Thursday Lunch: Lettuce Wrap withTomato, Turkey, Mozzarella

Thursday Dinner: Broccoli & Cheese Casserole

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

●Friday Breakfast: FAST

Friday Lunch: FAST

Friday Dinner: Grilled Chicken Kabobs, Creamy Cucumber Salad

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

●Saturday Breakfast: Veggie Packed Frittata

Saturday Lunch: Italian Sub Salad

Saturday Dinner: Whole Roasted Chicken, Steamed Cauliflower, Salad 🥗

Supplements:

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

Snacks: Nuts (Pistachio, Walnuts, Macadamia)

Dessert: Low Carb Berry Cheesecake Salad

Bible Verses of the Week 4 :

W4 John 20:29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

WEEK 5 :

●Sunday Breakfast: Bacon & Eggs

Sunday Lunch: Family Favorite

Sunday Dinner: Leftovers

Supplements: