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Sample Meal Plan

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Week One Meal Plan Sample Meal Plan

A recent commenter brought to my attention that I have not yet published any sample meal plans. I have been meaning to get this up for a while, so here they finally are. For my family, breakfast is always vegetable and meat omelets and occasionally almond pancakes with fresh strawberries. Lunch is some variation of leftovers from the night before on a salad or wrapped in romaine lettuce. Dinner is always a protein and lots of veggies. Have better ideas for meals? Leave some feedback!

“Wellness Lifestyle” One Week Meal Plans

Note: Breakfast each day is 2 egg omelet with as much veggies and meats as you want to add (can be good use for some leftovers from night before)

Day 1

Lunch-Chicken salad over lettuce with carrot sticks

Dinner- Shrimp stir-fry (In skillet or wok heat 4 TBSP butter. Add 1 pre-cut onion and 1 pre-cut pepper, cook 2 mins. Add pre-cut zucchini or squash and cook 2 mins. Add 1 lb frozen broccoli, cook 2 mins. Add frozen shrimp and cook until veggies are tender and shrimp is heated. Add desired spices (garlic, basil, salt, pepper, etc). Right before eating, add ½ package of cream cheese and stir until melted (optional).

Day 2

Lunch- leftover stir fry wrapped in romaine leaves

Dinner-One sliced, grilled chicken breast, 1 sliced pepper, 1 onion, reheated on greased cookie sheet. (optional, 1 baked winter squash, reheated) salad

Day 3

Lunch-Leftovers from night before in romaine leaves with avocado

Dinner-Chili (reheat) with sour cream and cheese (both optional) over spinach or with side salad

Day 4

Lunch-leftover chili by itself or wrapped in romaine leaves with cheese and sour cream

Dinner-Reheat eggplant pizza, salad

Day 5

Lunch- Leftover eggplant pizza or chicken salad

Dinner-Fajita salad (in skillet with oil or butter heat remaining sliced chicken breast, one sliced onion (or more) remaining sliced peppers. Add 1 TBSP cumin. Serve over spinach or lettuce with avocado, salsa, cheese and sour cream (optional)

Day 6

Lunch-fajita tacos with leftover fajita meat wrapped in romaine with avocado, salsa, cheese and sour cream

Dinner-reheated meatballs and salad

Day 7

Lunch-tuna salad on spinach or carrot sticks

Dinner-Leftovers

Snacks:

nuts, deviled eggs (mix yolks of hard boiled eggs with ½ avocado and mash. Add small amounts of mustard, dill and spices to taste. Put back into eggs and top with bacon crumbles(optional)), sliced cucumber, celery sticks, carrot sticks, tuna salad, small amounts of fruit.

One Week “Wellness Lifestyle” Cooking Day Instructions

It will simplify your life tremendously if you can pre-cook most of this so it is available on-the-go when you need it. I try to pre-cook everything on Saturday so it is ready for the week. To get all the prep done in about 3 hours, do the following:

  1. Bake all chicken in buttered dish with spices and butter on it.
  2. Hard boil 6-8 eggs (per egg eater in family)
  3. Pre-slice zucchini, squash, onions, peppers, cucumber, etc and store in separate containers or bags
  4. Once chicken is done, cube 2 of them and slice three.
  5. Bake winter squash-cut in half, scoop out seeds, put 1-2 TBSP butter in and spices (optional) Bake open side up on cookie sheet (same as one for chicken) at 325 until soft. Store in foil for re-heating.
  6. Make chicken salad. Store in fridge in closed container
  7. Make Chili (1 lb ground meat, 1 can diced tomatoes, ½ can tomato sauce, 1 chopped onion, cumin and other spices to taste)
  8. Make eggplant pizza- peel eggplant, cut into ½ inch slices. Cook on greased cookie sheet at 375 until well browned on both sides. Top with small amount of tomato sauce (add whatever spices you want) top with cheese and chopped onions, peppers, etc) Store in foil to re-heat. This is also fast to make fresh if you don’t want to make ahead.
  9. Make meatballs with 1 lb ground meat and spices (parmesan, garlic, Italian, basil, etc) coat in pasta sauce. Store covered in fridge
  10. Make salmon or tuna salad by mixing well-drained fish with ½ package of cream cheese and dill (optional) and spices. Store closed in fridge.

Week One “Wellness Lifestyle” Shopping List

This shopping list will give you a rough idea of what to buy for a week. Adjust as necessary. It is designed for two people, so just double (or triple or quadruple) depending on family size.

  • 1-2 lbs almonds (raw if possible)
  • 1 lb walnuts (optional)
  • 2-3 dozen eggs
  • 2 avocados
  • 2 (or more) heads Romaine lettuce
  • 1 big bag spinach
  • 4 large sweet peppers, any color
  • 1- 3 lb bag onions
  • any fruit you want, stick mainly with berries or grapes to start off (optional)
  • 2 medium zucchini or summer squash
  • 1 lb frozen shrimp (or fresh, just pre-cooked)
  • 2 (1 lb) bags frozen broccoli
  • 1 block of your favorite cheese (this is optional on everything, so just get what you want)
  • 1 can (organic) diced tomatoes
  • 1 BIG (15 oz or bigger) can of tomato sauce
  • Cumin (spice, if you don’t already have it)
  • 1 bag carrot sticks
  • 2 cucumbers
  • 1 package cream cheese
  • 1 can salmon or 2 cans tuna
  • 1 large eggplant
  • 1 winter squash
  • 1 lb butter
  • 1 container (8 oz or bigger) of full fat plain regular or greek yogurt (organic)
  • 1 package bacon (optional)
  • 2 lbs ground beef or turkey
  • 5 chicken breasts (or boneless thighs if you like them-cheaper)
  • sour cream (optional)
  • 1 jar of pasta sauce (check ingredients, no added sugar or grains)
  • 1 jar salsa (check ingredients)
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About Wellness Mama

Wellness Mama is a full-time housewife with a background in nutrition, journalism and communications. Her passion is helping others achieve optimal health through a “Wellness Lifestyle.” She has helped hundreds of clients lose weight, increase athletic performance, improve fertility, and overcome numerous health problems and diseases. Connect with her on Twitter, Facebook, Google+, & Pinterest.

Disclaimer: Many of the links on my site, especially those from Amazon, Mountain Rose Herbs, Tropical Traditions and OraWellness are affiliate links. Should you click on these links and decide to purchase anything, I will receive a small commission and you will have my sincere thanks for supporting Wellness Mama!

DISCLAIMER: The statements made here have not been approved by the Food and Drug Administration. These statements are not intended to diagnose, treat or cure or prevent any disease. This notice is required by the Federal Food, Drug and Cosmetic Act.

  • Pingback: How Grains Are Killing You Slowly — Wellness Mama

  • Anonymous

    This looks FANTASTIC. Can’t wait to try! I’ve never seen cream cheese in a stir-fry before…does it just add “body” or more flavor to the ingredients?

  • http://wellnessmama.com Wellness Mama

    Just adds more flavor and makes it more rich… it does add a little
    body, but not much.

  • Jeand101

    I don’t eat meat, fish or poultry. I do eat eggs and dairy from local farms, though.
    Can you help me? Thanks

  • http://wellnessmama.com Wellness Mama

    If you are trying to stick to a low-carb type diet, it certainly be
    tough without using any kind of animal sources of protein. Eggs are
    awesome, but unless you are eating them for every meal, you will have
    to make some conscious efforts to get enough proteins and fats. I’d
    still recommend avoiding the grains and legumes, though you might
    need some starchy vegetables just for the density. Try using
    something like fitday.com to track your food intake and see how much
    protein/fat you are getting. Ideally, you want total carbs around 100
    grams a day (less if you are trying to lose weight) which will be
    difficult without the meats. Coconut products, especially the oil,
    are a great source of the saturated fats you aren’t getting from the
    animal fats, so try adding some coconut oil or some kind of coconut
    in for at least a couple meals a day.
    Hope that helps some!

  • Lee

    Hello, I love your blog! Can you give us some school lunch idea for our kiddies that are used to eating the traditional sandwich, juice and chips?

  • http://wellnessmama.com Wellness Mama

    This might help some http://wellnessmama.com/2518/35-easy-on-the-go- lunch-and-snack-ideas/ but I’ll also be encouraging readers to submit their ideas and post them also during the upcoming 30-day challenge.

  • patty

    can’t eat almonds, beef, oregano, black pepper, basil, wheat et al., corn, peanuts, oats, paprika and whey.
      

  • Annie

    Jeand 101…Have you ever tried using Tempeh as a substitute in traditional meat dishes? It is a nicely textured fermented soy product (so very healthy) and is really tasty in most dishes, ie the stir fry.

  • Dittmar

    In August 2011, I got sick with colitis, which I have had on and off since my mid twenties.  I was told about the specific carbohydrate diet, which is also a NO GRAIN diet.  I have been on this diet since mid August.  I don’t miss the grains, but I seem to get extremely tired.  I had cancer in 2002 and went through treatment and experienced this very same extreme tiredness that I seem to be having on and off on this diet.  I would appreciate in recommendations on what or how I should eat on this diet, so I can overcome this crash of energy.  

  • Alisha

    Thank you so much for sharing so much wonderful information! My husband and I eat very similarly and have been for about 5 years now. I have overcome MANY health problems from changing my diet like you explain. I do have a question, though. My midwife is a nutritionist and she told me that I shouldn’t eat anything but fruit in the morning because the body is coming off of the night’s fast. She said that the morning is when your body is rebuilding from the cleanse of the night, so we should eat fruit because it’s the easiest to digest and won’t disturb the “rebuilding”. I would love to know your thoughts on this! If you don’t mind sharing?
    Also, on a little side note… my husband has a hard time with sour cream (and we mostly eat raw milk dairy products) and we have found that yogurt is a wonderful substitute for sour cream! I have heard of other people not handling sour cream well, so I thought I would share this info. since it was so helpful for us!
    Thanks!

  • Alisha

    Hi, hope you don’t mind me butting in… but I just read this and thought I would mention the book The Maker’s Diet. Have you heard of it? It is a 40 diet plan that heals the colon/intestines and digestive tract and has been known to help cure IBS, Crone’s Disease, and other serious diseases. I know people who have done it and have been completely transformed. He gives food and recipe ideas for you too. Hope this is helpful!

  • mamabear

    I love these ideas and did a grain-free diet for a couple of months last year. I watched excess weight fall off andd I was feeling great!   However, it is very difficult to stick with anythng strict when I am having to prepare two separate meals every day,as my DH is an extremely picky eater and is allergic to coconut.  The added expense and the extra effort of preparing two meals at one time is overwhelming.

  • Kara

    I recently heard of the health benefits of Chia Seeds…can you let me know your thoughts on these seeds? Thanks!!

  • Laurasmith

    I don’t eat eggs – any suggestions for breakfast

  • http://wellnessmama.com Wellness Mama

    Leftovers from the night before? Or a breakfast type stir fry? (sausage and sweet potatoes are good)

  • Laurasmith

    THANKS

  • Laurasmith

    So another question – I’m guessing Beans are out too?

  • http://wellnessmama.com Wellness Mama

    For the most part. They certainly aren’t the worst (except soy) but they do need to be carefully prepared if eaten.

  • elka

    You mention almond pancakes. What are the ingredients? Do you have a recipe?

  • Joanne

    How did you cook those meatballs? Fry pr bake? I put romano ,parmesan  garlic and pepper they smell like heaven.

  • Joanne

    How did you cook those meatballs…fry or bake…I put Romano, Parmesan , garlic and pepper in them and they smell like heaven.

  • http://wellnessmama.com Wellness Mama

    I usually bake them, but sometimes I’ll also pan-fry them on a bed of onions…

  • Joanne

    Thanks, I’m trying no grains and went shopping and got all the ingredients for the seven day meal plan. I love the chicken salad anJd chile. Even tried the biscuit recipe but used almond flour instead about 1 1/2 cups. They needed something so I sprinkled onion powder and garlic on them. Then spread a thin layer of yogurt on them. My husband took them with the chile for lunch. The calorie intake is about 132 per biscuit. Would the biscuit and chile be to much protein at once? Almond flour, eggs butter?
    I am so happy a friend posted the link on grains

  • Kimball 46

    This sounds great but I’m concerned about the cost of this diet. Do you have any tips for cutting cost while avoiding grains? I unfortunately find that grains are a cheap way to get full and I’m a college student so cheapness is unfortunately a priority

  • Joanne

     The one thing I find very expensive is the coconut and almond flour. I was told that Trader Joe’s is less expensive. Not sure if you have one around….I am enjoying most of the meals except the meatballs I baked them and they came out like rubber. I would cut the recipe in half if you are alone for the meals….I feel so much better just being off of wheat for a month. I was getting sick so much. When I look back at how much white flour I ate because it was quick and easy. Now I have energy to make meals. This plan makes a lot of food. Maybe you could cut things in half and/or freeze it. The chile is excellent and the chicken salad wrapped in romaine. Making the stir fry tonight. Good luck and hope you can find a way to get away from grains.

  • Chrisj

    All that meat. Your body must be very acidic?

  • http://wellnessmama.com Wellness Mama

    Actually my ph is neutral to slightly alkaline but I do drink daily veggie smoothies

  • http://www.facebook.com/joni.mccalla Joni McCalla

    Hey, What if you made your own bread? Is this possible where you can control the ingredients?

  • http://wellnessmama.com Wellness Mama

    Unfortunately, even with the extremely long process of using heirloom wheat, then soaking, sprouting and fermenting, you’ll still be dealing with lectins and anti-nutrients which many of us just can’t handle, plus there is no biological need for them. Definitely the best option if you’re going to eat it, but still not good…

  • ES

    I thought nuts were high in phytates, so why do you approve of them?

  • http://wellnessmama.com Wellness Mama

    They are, and I’ve written before about how I soak and dry them to minimize this, but they don’t have the more harmful lectins in them and in moderation, I feel, are ok. We definitely don’t consume daily but they can be made into great flour substitutes…

  • http://www.thesecretsolved.com/ Christine R.

    Could you please explain “1 BIG (15 oz or bigger) can of tomato sauce”?  Is that juice?  Or like a pasta sauce?  I should explain… “tomato sauce” where we come from is like a brown sauce… added to a meal as a condiment.Thanks.
    Christine R.

  • CuriousGeorge

    Wellness Mama, when I hear chicken salad, I think of chicken chunks with mayo dressing.  You use cream cheese.  Are you anti-mayo? Do you think mayo is bad? Or Do you just have a taste for cream cheese over mayo?

  • http://wellnessmama.com Wellness Mama

    I am anti store bought mayo because of the vegetable oils and homemade mayo is time consuming and some people don’t like it so that is an alternative :)

  • http://wellnessmama.com Wellness Mama

    Where are you from ? Here, there is an unflavored tomato sauce that is a smooth tomato purée in a can… Like pasta sauce but thinner an without the spices

  • http://www.facebook.com/profile.php?id=745637997 RagzDan Mason

    confusing all this info because just like you are preaching “grains are bad mmkay” tons of other sites preach “dairy is bad mmkay” so just who the hell are we supposed to listen to?? If we dump both grains AND dairy what are we left with? Basically a bunch of plants trees n bushes that the earth gave us so maybe that’s all we’re meant to live off?

    You use FULL FAT yogurt, tons of cheese too. This is all as processed as anything else and is surely bad???

    On another note, 100gms of carbs per day? If I’m a bodybuilder trying to gain weight I am looking at close to 100gms of carbs PER MEAL! OR is that all wrong? Can I consume this diet whilst weight training 3x a week and still pile on the muscle? SO much contradicting info on the net these days no one seems to know the actual truth!

  • http://wellnessmama.com Wellness Mama

    There’s definitely a lot of info out there and part of it is finding what specifically works best for you. That being said, most people benefit tremendously from removing grains (and dairy sometimes) and replacing it with vegetables, fruits and starches like sweet potatoes. Basically, meat and vegetables are much higher in nutrient and when partnered with healthy fats (like quality coconut oil) can be great. If you are a body builder, I’d actually suggest something like the Leangains protocol (Google it) or something similar to a higher carb paleo diet since you’re putting some stress on your body with training (a good kind) and need all the repair ability possible. If you are doing cardio or intense training, things like sweet potatoes, squash and fruit are great for helping refuel glycogen. Good luck!

  • http://www.facebook.com/profile.php?id=745637997 RagzDan Mason

    So we can’t eat rice or red potatoes, no?

  • http://wellnessmama.com Wellness Mama

    I don’t like “can’t” when it comes to food, but there are definitely better choices :-) That being said, rice or potatoes would be preferable to gluten containing grains…

  • http://www.facebook.com/profile.php?id=745637997 RagzDan Mason

    Thanks for the replies mama. I’ve looked into this Leangains Protocol thing and the top google pages come to Martin  Berkhan’s blog. There’s tons of stuff to get thru but so far when finding pages on his actual meals, he eats a TON of total crap. Grains (potatoes), cakes, seems mad on cakes and much more. I definitely subscribe to the whole IF thing, sounds fine. But some of the  bad foods he eats…am I missing something here?

  • http://wellnessmama.com Wellness Mama

    When I’m training, I stick with the general carb and protein ratios but get the carbs from sweet potatoes, fruit, almond flour baked good, etc. He doesn’t focus on the health aspects of what he is eating but just the general macronutrient content and I think it can be even more effective if you actually eat healthy foods with the same ratios.

  • http://www.facebook.com/profile.php?id=745637997 RagzDan Mason

     I’ve decided I’m going to go paleo, just purchased Nikki Young’s Paleo Cookbook and will try my best to stick to it, but realistically I will prob still eat the odd peanut, drink alcohol (once a week), and cheat with bad stuff maybe once or twice a week. That alone should see a massive difference in me for sure. I mean sugar is like heroin for me, u can’t just STOP! lol

  • http://www.facebook.com/profile.php?id=723668704 Kat Lipski

    What would you suggest a vegan do, instead of always substituting a soy product?  

  • Sketch2891

    So potatoes are a No No?

  • http://twitter.com/halleyween Halley

    How much did your “sample meal plan” cost for the week? 

  • Raechelle

    I’m just wondering…and maybe you’ve mentioned this but I missed it; is quinoa a no-no if one is avoiding grains?
    Also, would sweet potato be a no no if doing this eating plan?
    Thank you!

  • http://wellnessmama.com Wellness Mama

    Sweet potatoes are fine. We avoid quinoa too…

  • Gabrielehawthorne

    We had this stir fry for dinner and is awesome my husband and the nineteen year old loved it the twins are still getting used to it.

  • Lea

    Hmm interesting.. You make a strong point against eating the grains, and then you promote chicken salads, shrimp and other meats. Chicken IS fed on grains, shrimp eats all kinds of plankton, parasites, and red meat is not even worth discussing (there is enough information on the essence of their diet all over the internet) and the quality of processed meat found in the markets is below all standards of healthy living.
    As much as I understand (and approve) the idea of removing grains from daily healthy diet, I find your message is incomplete.

  • http://wellnessmama.com Wellness Mama

    I also promote 100% grassfed beef, pastured poultry, and wild caught seafood. I agree that most supermarket meats are terrible, and I speak about protein sources in other article, but don’t go into the specifics in every recipe or meal plan that I write…

  • Tina

    Pre-cooking and reheating sounds practical but what about the nutrients? Especially cutting and preparing vegetables in advance and having them in the fridge for days must influence their nutritional benefit – shouldn’t food be prepared as fresh as possible? Do you mean “freezing” the prepared chili, chicken etc..?

  • helen

    Who is the author of “The maker’s diet”?

  • kara

    I see you use dairy, what do you say to the people that have done extensive research on dairy and say that casein is slowly killing us, too? forksoverknives

  • http://wellnessmama.com Wellness Mama

    From my research, there is a tremendous difference between most conventional dairy and the occasional raw milk, cheese or cream.

  • Deborah Showalter

    Thanks for sharing all of this information! I am just at the beginning of figuring out how to change my diet for the purpose of tooth remineralization. It’s challenging as I also have 4 young kids, holidays are coming up, etc. I’ve been reading Ramiel Nagel’s book about Curing Tooth Decay. He recommends several meals a week (or even daily?) of organ meat…liver, etc. I haven’t looked through all of your meal plans, but so far I haven’t seen you including this. Do you think it is necessary?

  • Shelly

    Have you tried a good calcium supplement? I was worried about that as well but couldn’t bring myself to eating organ meats. I took calcium supplement and everything was good when I went to the dentist.

  • http://www.facebook.com/pepperina Janis Tipping

    How is eating eggs and dairy everyday better? They are both very bad for you (grains and dairy) and neither should be eaten in excess everyday, makes me question the validity of this article…

  • http://www.facebook.com/pepperina Janis Tipping

    Also noticed we are using butter not oil to cook with, this is ridiculous please people do your research and take what is said with a grain of salt it is very misleading!!!

  • http://www.facebook.com/pepperina Janis Tipping

    Occasional? You have people eating dairy every meal by the looks of it,and nothing is mentioned about raw let alone “occasional” and no form of dairy is healthy in any respects do your homework!

  • http://wellnessmama.com Wellness Mama

    And I suppose you think things like Vegetable oil are better? http://wellnessmama.com/2193/why-you-should-never-eat-vegetable-oil-or-margarine/

  • http://www.facebook.com/pepperina Janis Tipping

    To cook with oil is way healthier, whats with all the dairy it has been proven over and over that is isn’t the healthiest choice, the only one that is OK to maybe use occasionally is goat milk butter, but for cooking grape seed oil and for non-heated dishes cold pressed olive oil is a much better choice.

  • http://wellnessmama.com Wellness Mama

    I”d really love to see any science backing that up. Oils oxidize more easily and aren’t as stable for cooking. Saturated fats (from good sources) are absolutely essential, as the majority of the fats in our bodies are composed of these types of fats…

  • cdd23

    This is an interesting article, but can you explain a bit more about what you mean by this: “human brain function and physical ability peaked just prior to the agricultural revolution”?

    I can understand the peaking of physical ability (partly because more physical activity was necessary for survival pre-ag revolution), but what does it mean that human brain function peaked prior to ag. revolution? How do we know this?

    And doesn’t it seem that our current (last 100 years), apparent acceleration in scientific discovery and development is indicative of high brain function?

  • Jue

    I thought your piece was wonderful. I may not agree with everything 100%,, but I know the facts and media out their are mixing some of the facts up for us. I’m definitely going to take some of you considerations to heart. Thanks.

  • Maxine

    Thank you for this!! I have Grave’s disease and have made a decision to cut out grains to see if that will help. I LOVE my bread so I will miss it terribly! Thank you for posting an alternative menu which will make the transition much easier for me.

  • jaejaes

    whoa, what a bitchy comment. These are obviously ideas not a complete diet and you have to use commonsense. I think Mama has put together a pretty good balance and not so restrictive that I won’t have any choices.

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  • sondra persaud

    I agree about the grains to some extent..but when I looked at your sample menu..don’t like it at all, meat and dairy, canned products..and plus you also have the nuts you say are not good for you. grains are bad if eaten in abundance..eating a bit of it daily won’t cause any harm…along with wide variety of fresh veggies & fruits. I visited a remote village in india where rice and lentils and whole wheat bread are a staple..and I notice bright eyes, and good teeth, really white compared to mine..and they never visited a dentist or have toothpaste to use..they use salt and bark of the neem tree. I noticed a few kids..no cavities..I was blown away and ashamed..My teeth was in bad shape…and these people can only afford to eat a little at a time…not over weight and have an abundance of energy comparing to others.

  • http://www.facebook.com/jaclynmercadante Jaci Mercadante

    I am trying to resort to new eating habits! I am pretty sure it is, but just wanted to make sure that this is all gluten free?

  • celmira9

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  • fishingmama

    You sound as if health is very important to you. That is commendable. I challenge you to read studies by Dr. Westin Price. Or Google the Westin Price Foundation. The CEO, or head of the foundation has a book out, I can’t remember the name, but it talks in length about raw dairy, meats and grains. Wellness mama is correct about the grains. The evidence supporting a raw diet is very compelling in this book. The first 1/4 or so of the book is literature. The last 3/4 are recipes. That follow the literature, they speak about soaking and fermenting your grains, nuts and legumes. There is evidence that animal fat is essential for brain function. This book is also at Marlean’s Deli. As for oils mama is correct. They have low burning points and can become rancid quickly. Have you ever opened up a box of grains, like chips,crackers or cookies and noticed even though the expiration date is in the future, your item has gone rancid? A lot of peoples sense of smell and taste have been hindered by many pollutants and they can not detect when a product has gone rancid. The book a Prescription for natural healing, by Phylis A Balch, is like the Naturopathy Bible. This is a great reference guide to almost any food, or vitamin, and includes disease. Eating rancid food is carcinogenic. You are correct that first press/cold pressed olive oils are good for you. They just cannot hold up to heat. Oils that are heated up actually undergo a genetic mutation. The Greek and or Mediterranean diets use uncooked oils. I advise expanding you health search as it sounds like you really care.

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