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.

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:

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.

Fresh 20 – Meal plans based on 20 fresh, local and (when possible) organic ingredients.
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.
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.
MOMables – Healthy school lunch ideas and family plans including Gluten-Free, Grain-Free, Dairy-Free, and Nut-Free in addition to the Classic.
Once a Month Meals – Fill your freezer by creating monthly menus using freezable seasonal recipes.
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.
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.

[back to top]

Breakfast:

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

[back to top]

Lunch:

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

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

[back to top]

Snacks and Appetizers:

Whole-wheat banana bread
Dried fruit (make sure there is no added sugar) and nuts
Fresh fruit (make them into kabobs for kids)
Popcorn
Pumpkin or sunflower seeds
Homemade granola bars or a homemade Larabar when you’re on the go
Olives, crackers³, and cheese
Bacon wrapped jalapeno poppers
Pesto cream cheese bake with a whole grain cracker (like Ak-Mak)
Whole-wheat muffins
Potato pancakes (with vegetables) with sour cream on the side
Celery topped with peanut butter or cream cheese and raisins (ants on a log)
Peanut butter, banana and date pita Pocket Sandwich
Hard boiled egg
Whole-wheat cinnamon raisin bread
Plain yogurt mixed with berry sauce
Pecan maple breakfast cookies
Crackers³ topped with hummus
Bacon wrapped dates
Whole Wheat Cheddar Garlic Drop Biscuits
Ranch flavored dip with celery and carrot sticks
Slow cooker refried beans with green tomato relish, topped with melted cheese and sour cream
Powerballs
Buttermilk cheese biscuit
Whole-wheat zucchini bread or muffins (pictured)
Whole-wheat pumpkin bread or muffins
Pumpkin spelt muffins
Easy cheesy crackers
Whole-wheat popovers
Virgin pina colada smoothie
Curry chicken salad on Ak Mak Crackers
Sliced raw veggies with a tzatziki dipping sauce
Peanut butter banana smoothie
Zucchini chips
Rainbow fruit and veggie platters

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

[back to top]

Salads and Soups:

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

[back to top]

Dinner:

Farmer’s market stir fry (with veggies and/or seafood or local meat)
Quiche with a whole-wheat crust (if using meat make sure it is local) and a side of veggies
Pre-made store-bought dinner option: sushi with brown rice (no deep fried ingredients or sugar/HFCS)
Whole-wheat pizza (pictured) with a salad or veggies on the side
Whole-wheat macaroni and cheese with a side of veggies
Grilled or sauteed fish with vegetable pancakes, and potato skins
Breakfast for dinner…pick from one of the egg choices above
Homemade chicken nuggets with a side of sweet potatoes and apples
Vegetable and/or local meat (such as chicken, sausage or beef) kabobs over brown rice
Fajitas, or slow cooker flank steak fajitas with homemade whole-wheat tortillas
Homemade spaghetti sauce over store-bought whole-wheat pasta
Collard greens, potatoes, and whole-wheat buttermilk cheese biscuits
Veggie burgers and kale chips
BLT with (or without) crabmeat and corn on the cob
Homemade butternut squash ravioli with roasted asparagus
Chicken enchiladas made with homemade whole-grain corn tortillas and steamed veggies on the side
Jambalaya with brown rice
The best whole chicken in a crock pot with zucchini chips (pictured) and wild rice
Homemade sushi with brown rice
Almond encrusted fish with an easy beurre blanc sauce and a side of asparagus and baked potatoes
Whole-wheat spaghetti and meatballs with a side of roasted broccoli (sprinkled with whole-wheat bread crumbs, Parmesan cheese, and Italian seasoning)
Vegetable quesadillas on whole-wheat tortillas with a side of easy slow cooker refried beans
Pork carnitas tacos with tomatillo salsa (pictured) and a side of watermelon
Green curry shrimp served over brown rice and topped with steamed sugar snap peas
Whole-wheat pizza pockets with sauteed seasonal vegetables on the side
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
Chicken marsala pasta and fresh asparagus
Brown rice risotto with almost any veggies or seafood or meat that’s on hand
Grilled chicken breast with chimichurri spelt pasta and a side of sliced summer tomato.
Enchilada casserole with a side of diced avocado and tomato salad, finished with lime and fresh cilantro
Easy fried rice with fresh ginger and mixed chopped frozen veggies
Roasted chicken with sweet potato casserole or chestnut and prosciutto bread stuffing, and sautéed green beans with sliced almonds
Moroccan fish with mango and whole-wheat couscous
Prosciutto wrapped scallops over whole grain polenta on a bed of arugula
Coconut chicken satay served with peanut thai pasta
Roasted summer vegetable pasta, made with fresh eggplant, zucchini, and Roma tomatoes, served with a side salad.
Seafood (or turkey, or veggie) gumbo with a side of whole-grain cornbread
Grilled local, organic beef hamburgers with a side of slow cooker baked beans and corn on the cob
The best whole chicken in a crock pot with creamy whole-wheat mac and cheese and sautéed broccoli
Grilled teriyaki pork tenderloin with brown rice and sautéed peppers and snap peas
Whole-wheat fettucini alfredo topped with sauteed onions, mushrooms and bell peppers
Grilled meat and veggie Foil Packets, perfect for camping or grilling out
Tomato pie with corn and a whole-wheat crust, served with broccoli or a hearty side salad
Grilled organic grass-fed hotdogs on a whole wheat bun, served with asian coleslaw and apple slices
Simple spaghetti with a salad on the side
Whole Oven Roasted Chicken with parmesan couscous and sautéed zucchini and baby squash
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.

[back to top]

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.