Meal Ideas & Resources

Below are some helpful resources and meal ideas that don’t break the rules. Also, it is important to know when serving yourself “real food” you don’t need to eat as much as you would of the processed stuff! Get ready to fill up fast.

Click on the category you would like to view:

• “Real Food” Meal Plans
• Breakfast
• Lunch
• Snacks and Appetizers
• Salads and Soups
• Dinner
• Basic Recipes (including tortillas and stock)
• Dessert
• Stocking a Real Food Kitchen
• Restaurant Options
• General Resources and Information
• Our Personal Changes in Health

Our Free “Real Food” Meal Plans

Meal planning is KEY to cutting out processed food. Our plans below include breakfast, lunch, and dinner suggestions for a family of four plus corresponding grocery lists with pricing:

1. “Real Food” Meal Plans 1 & 2
2. “Real Food” Meal Plan 3
3. Summer “Real Food” Meal Plan 4
4. Fall “Real Food” Meal Plan 5

Low Cost Meal Plan Subscriptions: While the plans we developed above are great resources, we don’t crank them out on a regular basis! Here are a variety of good options from some of our affiliate partners that will keep your menu fresh week after week. Note some may require slight tweaks to follow our rules, but all of these meal plans provide a solid foundation.

1. Fresh 20 – Meal plans based on 20 fresh, local and (when possible) organic ingredients.
2. The Six O’Clock Scramble – A family focused website featuring simple meal plans to help busy parents cook 4 – 6 nights per week while saving money.
3. Plan to Eat – Weekly meal planning, recipe sharing, and shopping list all in one; create and share your own recipes within and add them to your planner.
4. MOMables – Healthy school lunch ideas and family plans including Gluten-Free, Grain-Free, Dairy-Free, and Nut-Free in addition to the Classic.
5. Once a Month Meals – Fill your freezer by creating monthly menus using freezable seasonal recipes.
6. Super Healthy Kids – Kid-friendly meal plans that include 4 meals for each day, recipes, and instructions at your fingertips. 3, 6 or 12 month membership options.
7. The Good Kitchen – While I always suggest cooking at home, when life gets busy, you can order pre-made clean lunches for kids, and meals, too.

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Breakfast:

1. Homemade granola cereal (pictured) with milk and berries
2. Scrambled or fried eggs with whole-wheat toast¹, butter, jelly², and fresh fruit
3. Whole-wheat banana (or berry) pancakes topped with 100% pure maple syrup
4. Plain oatmeal (follow directions on package) topped with a dash of honey, cinnamon and raisins or other dried fruit
5. Pecan maple breakfast cookies with a hard boiled egg and a banana
6. Whole-wheat crepes with a side of fresh fruit and a maple mocha
7. Store-bought plain Shredded Wheat cereal with milk and fruit
8. Whole-wheat muffins (pictured above) with a side of plain yogurt mixed with berry sauce and topped with homemade granola cereal
9. Egg omelet, bacon from the farmer’s market, whole-wheat popovers with butter and jelly², and fresh fruit
10. Whole-wheat banana bread or whole-wheat cinnamon raisin bread topped with cream cheese and a fruit smoothie or on the side
11. PB&J smoothie (pictured in smoothie pop holders) and whole-wheat biscuit
12. Whole wheat German oven pancake with 100% Maple Syrup and a side of mixed seasonal fruit
13. Millet porridge with diced apples, raisins, and almonds
14. Buckwheat pancakes with sliced bananas and blueberries on top, and a pumpkin spice mocha
15. Chevre and chive scramble served with a pumpkin whole-spelt muffin and fresh strawberries
16. Filled pancakes (A.K.A Whole Wheat Ebelskivers) with mango and apple slices
17. Whole-wheat waffles with applesauce
18. Try any of our smoothies, like the PB&J smoothie
19. Fried matzo breakfast with a seasonal fruit kabob
20. Whole-wheat French toast with a fruit smoothie
21. Breakfast casserole bites with fresh fruit on the side
22. Whole-wheat toaster pastries (aka Pop Tarts) with scrambled eggs and side of yogurt with fresh berries and peaches
23. Whole spelt lemon cottage cheese pancakes with a side of blueberries and farmers market bacon
24. Tomato pie, with a side of scrambled or fried eggs

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Lunch:

1. Peanut butter and jelly² on whole-wheat bread¹, sliced fresh fruit, and crackers³
2. Whole-wheat tortilla filled with hummus, cheese and optional veggie (spinach, cucumber, carrot, lettuce or tomato), side of fresh fruit and store-bought whole-wheat pretzels⁴
3. Grilled cheese on whole-wheat bread¹, applesauce, and popcorn
4. Caprese salad with basil pesto or grilled caprese salad sandwich (pictured)
5. Whole-wheat macaroni and cheese with frozen peas mixed in and a side of fresh fruit
6. Curry chicken salad on whole-wheat bread, with a sliced apple
7. Fruit smoothie or PB&J smoothie (pictured above)
8. Whole-wheat tortilla filled with chopped cucumber, tomato, feta cheese and sprinkled with dried dill or leftover grilled veggies and goat cheese
9. Whole-wheat cinnamon raisin bread and cream cheese sandwich, strawberries, and a hard boiled egg
10. Roasted pumpkin seed and currant salad and easy-cheesy crackers
11. A sandwich inspiration creation
12. Green eggs and ham with a whole wheat biscuit
13. Potato pancakes (with vegetables) served warm or cold over a bed of spinach with goat cheese and vinaigrette dressing.
14. Crackers³ with hummus, grapes, cheese, and celery or carrots
15. A big salad topped with nuts, cheese and olive oil/balsamic vinegar for dressing
16. Grilled pimento cheese sandwich with whole-wheat pasta salad and fresh fruit on the side
17. Diced avocado and brown rice with a little bit of low-sodium soy sauce
18. Whole-wheat waffle sandwich with cream cheese, cinnamon and raisins in the middle (pictured) with a side of seasonal fruit
19. Berry good wrap with a side of sliced cucumber and an orange
20. Egg soufflé with ham and a side of arugula salad with shaved Parmesan (perfect for brunch)
21. Brie and apple sandwich with leftover turkey and a side of grapes
22. Feta pasta salad with avocado and tomato
23. Whole-wheat tortilla filled with easy slow cooker refried beans, melted Monterrey Jack cheese, and sour cream with a side of avocado
24. Greek Yogurt Egg Salad with a turkey-and-cheese kabob and bell pepper slices
25. Leftovers from any of the dinners below!

For portable school, picnic or work lunch ideas check out the posts in the “school lunches” category.

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Snacks and Appetizers:

1. Whole-wheat banana bread
2. Dried fruit (make sure there is no added sugar) and nuts
3. Fresh fruit (make them into kabobs for kids)
4. Popcorn
5. Pumpkin or sunflower seeds
6. Homemade granola bars or a homemade Larabar when you’re on the go
7. Olives, crackers³, and cheese
8. Bacon wrapped jalapeno poppers
9. Pesto cream cheese bake with a whole grain cracker (like Ak-Mak)
10. Whole-wheat muffins
11. Potato pancakes (with vegetables) with sour cream on the side
12. Celery topped with peanut butter or cream cheese and raisins (ants on a log)
13. Peanut butter, banana and date pita Pocket Sandwich
14. Hard boiled egg
15. Whole-wheat cinnamon raisin bread
16. Plain yogurt mixed with berry sauce
17. Pecan maple breakfast cookies
18. Crackers³ topped with hummus
19. Bacon wrapped dates
20. Whole Wheat Cheddar Garlic Drop Biscuits
21. Ranch flavored dip with celery and carrot sticks
22. Slow cooker refried beans with green tomato relish, topped with melted cheese and sour cream
23. Powerballs
24. Buttermilk cheese biscuit
25. Whole-wheat zucchini bread or muffins (pictured)
26. Whole-wheat pumpkin bread or muffins
27. Pumpkin spelt muffins
28. Easy cheesy crackers
29. Whole-wheat popovers
30. Virgin pina colada smoothie
31. Curry chicken salad on Ak Mak Crackers
32. Sliced raw veggies with a tzatziki dipping sauce
33. Peanut butter banana smoothie
34. Zucchini chips
35. Rainbow fruit and veggie platters

Read more on snacks by clicking on the “snack for kids (and adults!)” category.

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Salads and Soups:

1. Caprese salad with basil pesto
2. Salad with a twist (including glazed nuts)
3. Tomato, corn and black bean salad
4. Cobb salad with blue cheese dressing
5. Lime-cilantro quinoa salad
6. White gazpacho (cold soup)
7. Tomato bisque (good with grilled cheese on whole wheat bread¹⁾
8. Taco salad (pictured)
9. Peanut squash soup
10. Tortilla soup (good with cheese quesadillas)
11. Butternut squash soup with buttered whole-wheat toast on the side
12. Easy split pea soup topped with chopped bacon and a side of whole-wheat biscuits
13. Homemade chicken noodle soup (pictured)
14. Whole-wheat pasta salad
15. Quinoa salad with diced cucumber and red bell pepper
16. Salad inspiration
17. Asian coleslaw with Radish MiniSticks

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Dinner:

1. Farmer’s market stir fry (with veggies and/or seafood or local meat)
2. Quiche with a whole-wheat crust (if using meat make sure it is local) and a side of veggies
3. Pre-made store-bought dinner option: sushi with brown rice (no deep fried ingredients or sugar/HFCS)
4. Whole-wheat pizza (pictured) with a salad or veggies on the side
5. Whole-wheat macaroni and cheese with a side of veggies
6. Grilled or sauteed fish with vegetable pancakes, and potato skins
7. Breakfast for dinner…pick from one of the egg choices above
8. Homemade chicken nuggets with a side of sweet potatoes and apples
9. Vegetable and/or local meat (such as chicken, sausage or beef) kabobs over brown rice
10. Fajitas, or slow cooker flank steak fajitas with homemade whole-wheat tortillas
11. Homemade spaghetti sauce over store-bought whole-wheat pasta
12. Collard greens, potatoes, and whole-wheat buttermilk cheese biscuits
13. Veggie burgers and kale chips
14. BLT with (or without) crabmeat and corn on the cob
15. Homemade butternut squash ravioli with roasted asparagus
16. Chicken enchiladas made with homemade whole-grain corn tortillas and steamed veggies on the side
17. Jambalaya with brown rice
18. The best whole chicken in a crock pot with zucchini chips (pictured) and wild rice
19. Homemade sushi with brown rice
20. Almond encrusted fish with an easy beurre blanc sauce and a side of asparagus and baked potatoes
21. Whole-wheat spaghetti and meatballs with a side of roasted broccoli (sprinkled with whole-wheat bread crumbs, Parmesan cheese, and Italian seasoning)
22. Vegetable quesadillas on whole-wheat tortillas with a side of easy slow cooker refried beans
23. Pork carnitas tacos with tomatillo salsa (pictured) and a side of watermelon
24. Green curry shrimp served over brown rice and topped with steamed sugar snap peas
25. Whole-wheat pizza pockets with sauteed seasonal vegetables on the side
26. Get some salad inspiration, like mixed greens, grilled chicken, sliced strawberries, sliced almonds, crumbled blue cheese, and thinly sliced red onion with olive oil and balsamic vinegar, served with a whole wheat cheddar garlic drop biscuit on the side
27. Chicken marsala pasta and fresh asparagus
28. Brown rice risotto with almost any veggies or seafood or meat that’s on hand
29. Grilled chicken breast with chimichurri spelt pasta and a side of sliced summer tomato.
30. Enchilada casserole with a side of diced avocado and tomato salad, finished with lime and fresh cilantro
31. Easy fried rice with fresh ginger and mixed chopped frozen veggies
32. Roasted chicken with sweet potato casserole or chestnut and prosciutto bread stuffing, and sautéed green beans with sliced almonds
33. Moroccan fish with mango and whole-wheat couscous
34. Prosciutto wrapped scallops over whole grain polenta on a bed of arugula
35. Coconut chicken satay served with peanut thai pasta
36. Roasted summer vegetable pasta, made with fresh eggplant, zucchini, and Roma tomatoes, served with a side salad.
37. Seafood (or turkey, or veggie) gumbo with a side of whole-grain cornbread
38. Grilled local, organic beef hamburgers with a side of slow cooker baked beans and corn on the cob
39. The best whole chicken in a crock pot with creamy whole-wheat mac and cheese and sautéed broccoli
40. Grilled teriyaki pork tenderloin with brown rice and sautéed peppers and snap peas
41. Whole-wheat fettucini alfredo topped with sauteed onions, mushrooms and bell peppers
42. Grilled meat and veggie Foil Packets, perfect for camping or grilling out
43. Tomato pie with corn and a whole-wheat crust, served with broccoli or a hearty side salad
44. Grilled organic grass-fed hotdogs on a whole wheat bun, served with asian coleslaw and apple slices
45. Simple spaghetti with a salad on the side
46. Whole Oven Roasted Chicken with parmesan couscous and sautéed zucchini and baby squash
47. Chicken and Cheese Tostadas with avocado and cilantro and a side of fresh summer watermelon

For a cookout, backyard BBQ, outdoor party, picnic, or camping trip check out this post: A “Real Food” Cookout.

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Basic Recipes:

1. Whole-wheat tortillas
2. Whole-grain corn tortillas
3. Chicken stock in the crock pot
4. Chicken stock on the stove top
5. Honey whole-wheat sandwich bread (for bread machine)
6. Whole-wheat breadcrumbs
7. Whole-wheat pasta (use the pasta portion of this ravioli recipe)
8. Homemade berry sauce
9. Easy cheesy whole-grain crackers
10. Basic fruit smoothie
11. Whole-wheat biscuits
12. Strawberry honey jam
13. Cream of mushroom soup
14. Blue cheese salad dressing
15. Simple mustard vinaigrette

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Dessert:

1. Homemade popsicles, ice pops, snow cones and push ups (pictured)
2. Powerballs
3. Maple pecan ice cream
4. Chocolate torte with whipped cream and chocolate sauce
5. Banana ice cream
6. Homemade peach sorbet
7. Whole-wheat crepes filled with fruit and topped with chocolate sauce
8. Chocolate mousse
9. Brownies
10. Chocolate chip cookies
11. Chocolate cake with easy whipped cream frosting
12. Chocolate pecan pie
13. Fruit crisp
14. Whole-wheat holiday cookies
15. Strawberry ice cream Sunday with a strawberry honey jam drizzle and walnuts
16. Banana, date and vanilla smoothie
17. Whole-wheat cookie cake
18. Whole-grain mini donuts
19. Cinnamon glazed popcorn
20. Whole-wheat German oven pancake topped with homemade ice cream
21. Yellow cupcakes with homemade frosting
22. Watermelon cake
23. Fudge pops
24. Homemade fruit roll-ups

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Stocking a Real Food Kitchen

1. My favorite kitchen essentials (including appliances and gadgets we own)
2. 21 “Real food” essentials for freezer, pantry, & fridge
3. Supermarket “real food” cheat sheet
4. Where to buy real food
5. Grocery shopping template (+ my routine)
6. Our pantry
7. Our refrigerator
8. Our freezer

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Restaurant Options:

Eating out tip: Most restaurants do not offer 100% whole-wheat (a lot of “wheat breads” are made with both whole-wheat and white flours) so it is best to just avoid things like bread, breading/breadcrumbs, crusts, flour tortillas, etc. It is also recommended to ask questions when it comes to sauces because a surprising amount contain sugar. It can be difficult to avoid refined grains and sweeteners when eating out so we usually try to focus on finding restaurants that serve locally grown/raised products. For more tips including specific meals you could order at some chain restaurants check out this post.

1. Fish or shellfish
2. Potatoes, beans, or brown rice
3. Vegetable side dishes or combination plates
4. Egg dishes
5. Sushi with brown rice

Read more on the specific restaurants where we like to eat in Charlotte.

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General Resources and Information

1. Understanding Grains (corn, wheat, multi-grain, etc.)
2. What (should be) in your sandwich bread?
3. How far does your produce travel?
4. Buying organic or not
5. Sweeteners 101
6. “You are what you eat eats too”
7. Milk – good or bad?
8. High-fructose corn syrup 101
9. The deal with corn
10. Are you being fooled by the imitation?
11. Becoming a “flexitarian” (meat consumption)
12. (Not) Cleaning your plate

For more resources check out our list of “real food” mini-pledges.

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Posts Detailing our Personal Changes in Health

1. Shocking Blood Test Results
2. Budget Day 100: Victory!
3. Day 56: A Brave Friend and Health Benefits Update
4. Day 47: Health Benefits
5. A change in diet could be your cure for constipation

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Notes
1. I found “approved” sandwich bread at a bakery chain called Great Harvest. Their honey whole-wheat loaf only has 5 ingredients. You could also make your own with our honey whole-wheat bread recipe.
2. For jelly use a whole “fruit spread” variety with no sugar.
3. Ak Mak crackers are 100% whole-grain.
4. There are some 100% whole-wheat sprouted grain pretzels called “Splits” by Unique brand.