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:
- "Real Food" Meal Plans 1 & 2
- "Real Food" Meal Plan 3
- Summer "Real Food" Meal Plan 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.
- PrePear - An app with both a free and paid plan where you can create customized meal plans.
- Fresh 20 - Meal plans based on 20 fresh, local and (when possible) organic ingredients.
- 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.
- 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.
- Prep Dish - Looking for Paleo and gluten-free meals? Look no further! Prep Dish is a tried-and-true source. Free 2 week trial.
- SmoothieBox - Get pre-portioned smoothies delivered right to your door. No sugar added, and collagen boosters included, this is a great way to up your fruit & veggie intake easily! Save $25 on your first box.
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
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
- 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 (pictured)
- 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.
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.
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
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.
Basic Recipes
- Whole-wheat tortillas
- Whole-grain corn tortillas
- Chicken stock in the crock pot
- Chicken stock on the stovetop
- Honey whole-wheat sandwich bread (for bread machine)
- Whole-wheat breadcrumbs
- Whole-wheat pasta (use the pasta portion of this ravioli recipe)
- Homemade berry sauce
- Easy cheesy whole-grain crackers
- Basic fruit smoothie
- Whole-wheat biscuits
- Strawberry honey jam
- Cream of mushroom soup
- Blue cheese salad dressing
- Simple mustard vinaigrette
Dessert
- Homemade popsicles, ice pops, snow cones and push-ups (pictured)
- Powerballs
- Maple pecan ice cream
- Chocolate torte with whipped cream and chocolate sauce
- Banana ice cream
- Homemade peach sorbet
- Whole-wheat crepes filled with fruit and topped with chocolate sauce
- Chocolate mousse
- Brownies
- Chocolate chip cookies
- Chocolate cake with easy whipped cream frosting
- Chocolate pecan pie
- Fruit crisp
- Whole-wheat holiday cookies
- Strawberry ice cream Sunday with a strawberry honey jam drizzle and walnuts
- Banana, date and vanilla smoothie
- Whole-wheat cookie cake
- Whole-grain mini donuts
- Cinnamon glazed popcorn
- Whole-wheat German oven pancake topped with homemade ice cream
- Yellow cupcakes with homemade frosting
- Watermelon cake
- Fudge pops
- Homemade fruit roll-ups
Stocking a Real Food Kitchen
- My favorite kitchen essentials (including appliances and gadgets we own)
- 21 "Real food" essentials for freezer, pantry, & fridge
- Supermarket "real food" cheat sheet
- Where to buy real food
- Grocery shopping template (+ my routine)
- Our pantry
- Our refrigerator
- Our freezer
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.
- Fish or shellfish
- Potatoes, beans, or brown rice
- Vegetable side dishes or combination plates
- Egg dishes
- Sushi with brown rice
Read more on the specific restaurants where we like to eat in Charlotte.
General Resources and Information
- Understanding Grains (corn, wheat, multi-grain, etc.)
- What (should be) in your sandwich bread?
- How far does your produce travel?
- Buying organic or not
- Sweeteners 101
- "You are what you eat eats too"
- Milk - good or bad?
- High-fructose corn syrup 101
- The deal with corn
- Are you being fooled by the imitation?
- Becoming a "flexitarian" (meat consumption)
- (Not) Cleaning your plate
Posts Detailing our Personal Changes in Health
- Shocking Blood Test Results
- Budget Day 100: Victory!
- Day 56: A Brave Friend and Health Benefits Update
- Day 47: Health Benefits
- A change in diet could be your cure for constipation
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.
Lisa says
Lisa,
You've been a great help for my family (and my sisters) to start eating healthier. Thank you for all of the recipes and information! We are just starting out and looking for easy, make ahead recipes my kids will eat as their taste buds adjust back to real food.
Can anyone suggest a substitution for the dry milk in the below recipe from Livestrong.com? I don't think liquid whole milk would work, and I don't bake enough to know if that ingredient could just be dropped from the recipe.
To prepare the bars, mash two bananas and combine with one cup of dry oatmeal, 2/3 cup of dry milk, 1/4 cup of chunky peanut butter, 4 tsp. of honey, 1 tsp. each of baking powder, baking soda and cinnamon and 2 tsp. of vanilla. Spread on a greased baking sheet and bake at 350 degrees for 20 to 25 minutes. This recipe serves four children
Thanks
-Lisa
Casey says
I'm not much of a cook either but I'm assuming the dry milk is added for protein. How about trying protein powder. We really like the Muscle Milk brand.
Jordanne says
I just made a loaf of whole wheat bread that also called for dry milk powder. I used 1/2 cup less liquid and added 1/2 whole milk. It turned out great! (I'm new to cooking as well, so I'm not sure what the purpose of the milk powder is. Something to do with helping the yeast?)
breadman bread machines says
Helpful info. Fortunate me I discovered your site by accident, and I am stunned why this accident didn't happened in advance! I bookmarked it.
Angelica says
Hi Lisa,
A friend introduced me to your website and my daughter and I are excited about starting our 100 Days of real food challenge. I have a few questions and hopefully you can assist me. My daughter is 16 and has been a vegetarian/ boderline Vegan for about 4 years now. She only drinks Almond milk and will not drink regular milk. With that being said she will eat eggs only if it cooked in something ie: cake or cookies or even a frittata. Looking at the many ingredients in almond milk is there and alternative to regular milk that she can drink? She will eat plain yogurt if I make it in a smoothie. Just trying to make sure she gets enough protein. And she will only eat organic untreated mozzarella cheese :)
100 Days of Real Food says
Is the almond milk sweetened? I find that the best milk alternatives (with the fewest ingredients) are unsweetened. People tell me they make their own almond milk as well (possible in a vitamix...google it). Also coconut milk is a good option to check out as well. Good luck!!
Katie says
I drink almond milk and you can get vanilla almond milk- and it was still on the Candida cleanse I was following.
Rachelle Dillaman says
This is an issue I have with my daughter as well, she does not like milk at all and will only eat certain foods. She is very active in sports so I really worry about the protein. I have tried to get her to try almond milk and she does not like it at all but I drink that and I am also a vegatarian but will also eat tofu etc and nuts. I would suggest talking to a nutrionist. I prefer the unsweetned almond milk over the sweented. You can also use tofu(silken) in smoothies and it is high in protein and if you add the same things you do to a regular smoothie including what you use for the milk or yogart it would give her some extra protein.
Jennie says
Its actually really great that she is drinking an alternative milk, milk is not something you need actually if you are eating the proper whole grains and foods cutting out animal protein and fats is one of the best things you can do. Besides almond milk, rice milk, hemp milk, LOW-fat soy milk are the best options. coconut milk has a lot of fat so its not really a good alternative although it IS tasty :)
Mark says
It is good to hear that the 16-year-old daughter is drinking a suitable milk alternative, as well as consuming other dairy products i.e. yogurt, natural cheese. However, CALCIUM is the biggest issue here, much less so than protein. 90 percent of bone mineralization (hardening of bone with calcium deposits) is achieved during adolescence. Much of the today's problem of osteoporosis is due to poor intakes of calcium in adolescence. SO, that's the basis for my suggestions to:
#1: Make sure that the milk substitute is fortified! Adequate intake of calcium for girls 9-18 is 1300 mg, while adults' AIs are anywhere from 1000-1200. However, the amount of calcium generally present in unfortified soy milk for example, is only 60 mg/cup. They usually try to increase the calcium in fortified products to 300 mg. per cup (8 fl. ounces).
#2: Look at what you and your daughter have eaten in the past week. Check to see that you or your daughter are consistently meeting your calcium intake requirements of 1000 and 1300 mg. per day (including other sources of calcium like natural cheeses, yogurt, and even some vegetable sources like broccoli). If you're not, that's okay! You're in good company with the majority of men and women in the United States. Look at dietary changes that might boost the amount of calcium you take in on a daily basis. If with these changes your needs are still not being met, then I would suggest adding in a daily calcium supplement of not more than 1000 mg.
I apologize for the length of this reply. I am a nutrition/dietetics/pre-medicine student and am passionate about what I study. Best of luck!
vegan says
Hello there, You have performed a great job. I will definitely digg it and individually recommend to my friends. I'm sure they will be benefited from this web site.
Amandaliisa says
Hi!
I was wondering if there was a way to get the meal plans if you don't have facebook? I would really like them, but we don't have facebook. Thanks!
Casey says
I was just wondering what your favorite cookbooks, books, websites, etc. related to eating real foods are. Thanks!
100 Days of Real Food says
Well, I honestly use a lot of my old "favorite" cookbooks and just modify those recipes with more whole ingredients. Joy of Cooking is a bible for me (and I suppose foodnetwork.com is my online bible) although some of Joy's recipes are more complicated than they need to be (in my opinion) so I just make them easier and post them here :) I also recommend Deliciously Organic's cookbook (and blog) and Ancient Grains for Modern Meals (book). I also think there are a few good magazines out there like Eating Well, Clean Eating, and Whole Living. I hope that helps!
Corinna says
Hi,
Just found your site and love it... thanks so much for putting the effort into sharing all this info.
I'm on a similar food journey to you at the moment, especially after just reading "The Maker's Diet", and "This is Why You're Fat."
Things are going really well with eating clean, however it's quite hard to find a good selection of organic meat here in the boonies of Australia. I can get organic beef and chicken, but not ground beef, chicken, or turkey, which makes it tricky to make meatballs and anything else that requires shaping.
Any tricks you could pass on would be so much appreciated.
Thanks again for your great site!
~Corinna
100 Days of Real Food says
Corinna - We have some websites here in the U.S. where you can search for local farmer products like meat...do some searching to see if there are similar directories for Australia. I hope that helps!
http://www.eatwild.com/
http://www.localharvest.org/
Hope says
I was wondering if you have a recipe for tomato soup? My kids love Campbell's tomato soup but it is so high in sodium so I'd like to try an alternative.
By the way I made your split pea soup. It was absolutely fabulous. I've tried making split pea soup with other recipes and it never turned out right. Your recipe is now my go to for split pea soup. Thanks.
100 Days of Real Food says
So glad to hear the soup was a hit! Here's my tomato soup recipe (and you can freeze the leftovers in individual portions, which is what we do for school lunches): https://www.100daysofrealfood.com/2010/11/12/recipe-tomato-bisque/
dee says
Lisa, thank you for laying out each of the foods in organized categories. We eat quite well with similar recipes, as I have always made all our meals from scratch. I am recently experimenting with recipes that are gluten free.
My husband has quite a sweet tooth, he takes a few snacks to work for break time. His favorites thus far are Gluten Free Pumpkin Bread and Gluten Free Granola Bars, both made with Brown Rice Flour. I am trying a hand most recently with Quinoa Flour, Oat Flour, Brown Rice Flour, Garbonzo/Fava Flour, Amaranth Flour, all Organic of course. Do you have any recipes using any of these flours?
I have a large garden each summer, canning and freezing all we can, what we can't grow we get from the local farmer's markets or Amish communities. Thank you so much for all you do and for sharing with all of us. :)
100 Days of Real Food says
You are welcome! And using a wider variety of flours is something I'd like to do more of in the future...so hopefully soon I will have more recipes to share!
Laura says
Hi Lisa,
Have you considered using the Google Custom Search bar on your blog, so it is easier to find recipes? It's pretty simple to do: http://websitebuilding.biz/cms/add-google-search-wordpress/
There might be other pluggins you would need to use based on the version of WordPress you are using. I hope you do, because it would be so much easier to locate recipes based on the ingredients that I have on hand :)
Thanks, Laura
Vanessa says
All of this food looks so so tasty! Thanks for posting. =)
Marily says
Spent lots of time on your blog, browsing meal plans and printing menus, working on my meal plan. Thank you so much for all of this! Just wanted to let you know people are using your hard work. (p.s. I found your site from Pinterest, you are all the rage). :)
Laurie says
I remember seeing a Veggie Tostadas recipe. I thought it was on your blog, but can't find it now. Can anyone help me out?
100 Days of Real Food says
Nope just veggie quesadillas: https://www.100daysofrealfood.com/2011/08/31/recipe-vegetable-quesadillas-on-whole-wheat-tortillas/
Linda says
I keep hearing that milk is not good for you. The hormones. I live in a city and cannot get milk without hormones , so is almond milk and or soy milk ok?
100 Days of Real Food says
Yes, just look for an unsweetened version with as few additives as possible. Almond would probably be a better choice than soy (out of those two options). Coconut milk is a good choice too. We still drink cow's milk ourselves we've just reduced our consumption.
Antoinette Rummer says
Ola!, well-written post! I will keep following your blog ;)
Kathy Torchia says
Ok, I love your idea, but I can't find anywhere how to follow the 100 day challenge. I would like to try it, but want to see how you did it from day to day. Especially the on a budget one. Thank you!
100 Days of Real Food says
Here are the category links for the original 100-day pledge https://www.100daysofrealfood.com/category/original_100_days_of_real_food/ and the budget pledge https://www.100daysofrealfood.com/category/100-days-of-real-food-on-a-budget/
Patricia says
I love your site! Our family has been doing without processed food and dairy (due to my daughters allergy), only whole grains, only honey as a sweetner since July. We feel great. Being prepared is key to sucess. We eat only cage free organic eggs, grass fed beef,organic chicken and pork. Due to my competative nature,I find it somewhat of a sport to find recipes and adapt them to our lifestyle.I recently made a dairy free, sugar free, gluten free chocolate cake made of Quinoa...they loved it!We have also lost weight and have more energy. Keep up the great work! :)
Becca says
I love this website, but I was wondering if you had any good dairy free recipes that your family enjoys? I'd love to try a lot of the stuff on here, but horrid lactose intolerance kind of hinders that choice
sonya says
try exploring basic vietnamese and/or indian flavours..they are completely natural based and loads of flavour.You can temper the spice as per your requirements to suit the family palate.
they also adapt very easily to locally available ingredients! and even the stuff that go into the masala & curry powders are common ingredients!
Rosalind says
Our family cut junkfood for 2 years now and we feel fabulous. Great way to go.
Amanda says
For those of you that are open to the idea of vacuum sealing, my brother and I own a small food equipment company where we sell vacuum sealer bags (that will work in ANY brand of tabletop vacuum sealer such as Foodsaver). The bags I sell are made in Italy and are certified BPA-free. Something that I think would be beneficial for all of you is to par-freeze the individual portions of soup into the bags or ice cube trays so they become solid, and then seal the bags using your vacuum sealer machine. This will ensure maximum oxygen is removed from the bag. Then you can rest assured that your home-cooked healthy meals will not get freezer burned and you can enjoy them throughout the year. Also, you can throw three bags of different food into one pot of boiling water to cook and…wait for it…NO MESSY CLEAN UP! Our website is http://www.thevakshack.com Let me know what you think!
Andrea says
Have you ever thought about writing a book and a recipe book? I would buy it in a heart beat!! Good for you and your family, in this age of ailing health and soaring medical costs people are missing the point. People are getting sicker and sicker and instead of looking for yet another medication, we need to look at the food industry which cares about dollar signs not about the health of the American people. Please consider a recipe book! I'd love to have your recipes right at my fingertips!
Terry says
Do you have a cookbook for purchase?
Colleen says
Please check out http://www.westonaprice.org for even more information on eating whole, natural, unprocessed foods. You are off to a great start, but you need to learn about healthy fats, soaking your grains and nuts, adding fermented foods. and the dangers of microwaving. Here's to your continued health and that of your readers. Also, http://www.realmilk.com is another great resource. Raw milk is illegal in NJ as well, but I can still get it and my family has been drinking it (along with raw cheese, raw yogurt, and raw butter) for over six years now.
Eating local meats or meats from a farmer's market is a nice idea, but that does not ensure that the animals were pasture-fed. That is the most important fact (along with hormone, free, no antibiotics, etc.) and often hard to find. The animals should not be eating a corn or soy-baserd diet. Cows should be eating grass!
Good luck.
Maria Gies says
Use full fat milk, it is full of all the godness needed for your body.
if you worry about the fat content , do so with a different food item.
Make sure all your meat is lean, don't eat cheese, cut out the deep fat frying, but drink full fat milk.
Maitake mushroom says
Hello I've been getting into naturopathic. And I arrived this page. Your article is just what I've been looking for. Thank you for your insight. I'll tell my friend about this.
Kimberly says
Lisa, I've been lurking for longer than I can remember here. You've done something amazing and I hope to transform our household as successfully as you have! One question: it seems as though you've read a number of books, cookbooks, etc throughout your journey. Is it possible for you to list the titles somewhere on this Resources page? THANK YOU.. wishing you continued health!
100 Days of Real Food says
That is a great idea and something I've been thinking about. I will definitely add it to my to-do list to happen in the near future!! Thanks for following along!
Christine says
I'm looking forward to this. We already eat gluten free, but I know M&M's aren't a whole food. :(
Ashlyn says
What gluten-free alternative do you use in the recipes that call for Whole Wheat flour?
100 Days of Real Food says
We eat wheat (a lot actually!) but Carrie with http://deliciouslyorganic.net/ posts a lot of gluten-free recipes so you should check out her blog.
Jessica E. says
I'm so stinking excited about everything I've seen here! I have been transitioning my family to a more "real food"/local diet over the past 2 years and am burned out and tired of thinking about it. The more I learn the more overwhelmed I get. Your blog has re-energized me and I'm so thankful for all of the great ideas you've shared. I have to remember this is a journey and small steps matter. Thank you, thank you!
100 Days of Real Food says
I am so glad to hear that we've helped to re-energize you. Good luck transitioning your family! After lots of practice it will eventually just become your "new normal" :)
Courtney says
Being a fellow "real foodie" this is going to help IMMENSELY!!! I'm going to print the list and hang it on my fridge.
Lance Spaziani says
Thanks for that. My son has a total aversion to eating fruit , so I make it into smoothies for him and then he can't get enough of it! I also found some great smoothie recipes here and thought I'd share - lots of other great ideas there.
r says
First, I love reading your trials and tribulations, along with the excitement of success. I know others have asked, but do you plan on continuing your blog once the 100 days are over? Also, the flour you are using I can only find in a small bag at my Harris Teeter? Is there a place to find it bigger or in bulk? Thanks for inspiring so many...and letting us be a part of it.
100 Days of Real Food says
Thank you for your comment! I do have another food blog (foodillusion.com) which I will continue to update regularly, but I also plan to add occasional updates to this one as well. This experience has definitely changed us for life so I am sure I will have more to say about it!
Also, I buy the exact flour you are talking about (in the smaller bag) from HT. I wish it came in a bigger size too, but the big one at Earthfare is not organic. So I will take what I can get at this point!
Susana Bugos says
How can you tell your vitamin deficiency symptoms are not caused by something more serious?
Brook says
I applaude you for making all your efforts public!! I was reading your meal ideas and one comment I'd like to add: I was told by my naturopath that our bodies do not break down whole wheat very well, not allowing humans to get the maximum nutrients out of it. The alternative she gave me for breads at least was the Ezekiel 9 sprouted grain breads. My experience with wheat is that it is fattening & I don't feel that energetic after eating it (I have no known wheat allergies).
100 Days of Real Food says
I have heard that as well about the sprouted grains being easier to digest (although not tested the theory myself)...thanks for sharing your input!
Gratia says
thanx for your tips..really excellent
Aaron Delaet says
Any poultry product, whether meat or eggs, has a high susceptibility to salmonella. Best to wash your hands after handling shell eggs & any surface they came into contact with. Also cook well. Salmonella can happen in any size facility; however I have never heard of these outbreaks in smaller farms or organic farms and I have been selling eggs for 6 years in CA. I can't say small and organic is a safety net, just my observation.
Kelly says
To the Gal in Rock Hill or anyone in the Charlotte area.....you need to go to the Charlotte Farmer's Market on Yorkmont Road to get your meats, vegy's, fruits, and much more. I live in the Lake Wylie area and it's about a 20-30 minute ride for me. It would be reasonably close for anyone in South Charlotte, the Steel Creek area, or those just over the boarder in SC. I don't go every week, but I go and stock up on the meats to last me at least a couple weeks at a time. They have many vendors selling grass fed meats, pastured meats, etc. Local, and very good quality. Yes, the meats are more expensive than the grocery store, but I find that the vegy's are cheaper so it all balances out.....yet, much better quality, healthier, local, etc. over what is in the store. Not entirely sure, but I think the meat vendors may only be there on Saturday mornings, which is when I go. Also raw milk is legal in SC, so anyone willing to cross over from NC can get it. http://www.realmilk.com would have some resources. I love this site by the way!!! Great Job!!!
Kelly
100 Days of Real Food says
Thank you for the comment!
Kari says
I'm really glad to have found your menu ideas. My kids and I have been eating "real food" for quite some time now. We were very strict (for health reasons) for about 9 months. No sugar, no complex carbs, only certain dairy products. Now, we've been able to move on and incorporate more foods into our diets, but we remain gluten free and free from artificial dyes/preservatives/flavors, etc. I make a very sincere effort to keep the foods "real".
I'm happy to have some ideas...as I sometimes get stuck in a grilled chicken, veggies rut :)
100 Days of Real Food says
I am glad you found the site! I often need inspiration as well :)
Angela says
This is a great resource, thanks! May I ask... what kind of milk do you use? Organic, obviously... but, whole? 2%? skim?
I usually use Horizon 1% or 2%, but am now concerned about the "Vitamin A palmitate", among other things, in reduced fat milk. I'm leaning towards whole milk, but as someone who wants to lose some weight along with this new change to eating only whole foods, am concerned that full-fat dairy products are not the right way to go... what are your thoughts/experiences?
Thanks!
100 Days of Real Food says
We actually get some local milk delivered every week. The cows are grass fed (although not 100%) and it is pasteurized at a little lower temperature than you what you find in the grocery store (it is technically called slow pasteurization instead of ultra pasteurization although it is not at all "raw milk" which is actually illegal in N.C.). They say it is 2 days out from the cow and I believe them because it is so fresh. According to the milk company that we use, when skim milk is made it is put through a cream separator and unfortunately all the good stuff (like protein, vitamin base, and enzymes) are lost since all of that is in the cream. By law they have to add back in Vitamin A & D which reminds me a little too much of "enriched white flour". So I think 2% (which still has some of the cream) is a good compromise. This way you will still get some of the good stuff (although not as much good stuff as you would from whole milk of course), but at the same time you will not feel like you are going overboard with the fat content at the same time. I hope that helps!
Katherine Atkinson says
Raw milk, from grass fed cows is actually a complete food. You could live on it and nothing else if you needed to. The more grain you feed to a cow, the more bacteria you introduce to it's milk, but if you're going to pasteurize it then it doesn't really matter. The bacteria in raw milk from grass fed cows is identical to the bacteria that should be in our gut, but typically isn't because of our diet. A good resource to find local, raw milk is the Weston A. Price Foundation web-site. A good place to get information on raw milk is www(dot)raw-milk-facts(dot)com.
Good luck!
~ Kathy
Maria says
I agree that raw milk is a whole food, but only for calves, not for humans. Cow's milk is not a good source of iron, in fact I see many children in my job as a nutritionist who are anemic because they drink excessive amounts of milk, and don't eat enough other foods. I also have a hard time with the assumption that cows and humans should have the same gut flora. This just doesn't make sense to me since we are different species with different nutritional needs.
Carrie says
Hi..help me with this if you can. I'm trying to introduce your challenge to my family but I'm so confused with meat selections. Is the beef, poultry and fish you find at Earth Fare considered "an allowed choice" with you. We live in Rock Hill, SC and I am struggling with finding a resource for healthy meats. Any help would be great!
100 Days of Real Food says
I am happy to try to provide more clarification. Any seafood is allowed although wild caught is the more optimal choice. The reason being is that some farm raised fish are not fed the most optimal diets (some are even fed corn), but anything out in the wild will be eating a natural diet. As far as meat goes you can buy Earth Fare's selections that are labeled as "local" or buy anything you can find at your local farmers' market. The reason for this is to again increase your chances of eating meat that has been fed a more natural diet. For more information on why this is important check out my article on "You are what you eat eats too"
Turk says
It's spooky how clever some ppl are. Thnaks!
Katherine Atkinson says
Hi there! We were able to find grass fed beef as well as naturally fed pork on KSL (our local version of Craig's list). Grass fed beef is very good for you. Low in bad fat and calories, high in good fat, Omega-3 fatty acids, and vit E (plus other cancer fighting compounds). We decided to buy 1/2 a grass fed beef (no hormones, steroids, or antibiotics to end up on our table either) and the cost was less than $2.30 a pound! It might be worth checking into.
Thanks!
~ Kathy