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.

Table of Contents
  1. Our Free “Real Food” Meal Plans
  2. Low-Cost Meal Plan Subscriptions
  3. Breakfast
  4. Lunch
  5. Snacks and Appetizers
  6. Salads and Soups
  7. Dinner
  8. Basic Recipes
  9. Dessert
  10. Stocking a Real Food Kitchen
  11. Restaurant Options
  12. General Resources and Information
  13. Posts Detailing 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. PrePear – An app with both a free and paid plan where you can create customized meal plans.
  2. Fresh 20 – Meal plans based on 20 fresh, local and (when possible) organic ingredients.
  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. 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.
  6. Prep Dish – Looking for Paleo and gluten-free meals? Look no further! Prep Dish is a tried-and-true source. Free 2 week trial.
  7. 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.

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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
  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 (pictured)
  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 stovetop
  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

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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.

325 thoughts on “Meal Ideas & Resources”

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  5. Karen

    I live in the Charlotte area and am wondering who you would recommend for locally raised, humanely treated, grain-fed beef?

    Thanks,
    Karen

    Reply
  6. glenda

    Hi, I was looking at the Meal Plan Subscription list you have and was wondering if you have ever taken a look at the Super Healthy Kids meal planning service? What do you think about the menus/recipes and how do they measure up to the “real food rules”. Would love to get your review! Thanks

    Reply
  8. Reegan Posenjak

    I have a 6 month old little boy who is just starting to try real foods. Most of what he eats follows all of the rules, but he just adores puffed rice cereal snacks. Do you know of a recipe for something similar that follows the guidelines?

    Reply
    1. Assistant to 100 Days (Amy)

      Hi there Reegan. You can find 100% whole grain puffed rice and wheat breakfast cereals at stores like Whole Foods/Earth Fare. :) The texture will not be quite as “melt in the mouth” as the over processed baby food versions, however. ~Amy

      Reply
  10. Anna Wilson

    I’ve been trying to get my hands on great-textured cornbread for ages and was just about ready to give up when I stumbled upon Marie’s Callender’s cornbread mixes in Fairway Market. I had never used that brand of products before but I thought, “Hey, one more try can’t hurt.” I tried it and I must say, the taste was exceptional and the texture was perfect! I could feel the cornbread muffins melting on my tongue. It was absolutely worth the wait. You guys should definitely check their website http://www.mccornbread.com and try their mixes.

    Reply
  11. R. Stewart Tice

    I signed up yesterday but only started to explore this morning. When i read this: 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! I knew that you know some truths about food.

    This may seem way off the wall but it proves your point. Years ago I complained to a friend that I loved my cat but hated the stink from the litter box. She said that the only reason why there was a stink was because I was not feeding my cat real cat food.

    I was sure she was wrong. How could Purina not be wonderful?

    She told me that most of the cat food in the grocery stores had things like grains and that cats don’t want to eat grains and cannot digest them. They are processed and passed where they sit and stink. I switched to non-grain. They eat a much smaller volume – to eat enough to get the amount of proper nutrients and no more big piles of stink.

    Reply
  12. v.villalpando

    I am going clean eating!are body’s deserve to be treated with love good food is good for the the soul!

    Reply
  13. Heather Lea

    I am so happy to have found your website. I have been fighting a losing battle with my two year old. He will eat raw veggies, bread, fruit, yogurt and that is about it. It is nice that he fills up on good stuff but new foods are met with “yuck”. He is not getting the variety that he needs and I have run out of clever recipes. He is hardly under nourished and I am not a “force feeder” so I am going to give some of your recipes a shot and hope that he finds at least one more thing he likes. Of note, my 18 yr old son lived on mac & cheese, french fries, chicken nuggets and pizza for more years than I like to admit but thankfully we have turned over a new leaf and I know better now. Much better…

    Reply
  16. france

    I am really impressed by this food ideas and resources. Due to this article I got such useful tips and ideas about meal. You have done such a nice job.

    Reply
  17. Terrie

    I have a question. I have not purchased or used evaporated milk since I can’t remember when. now I have come across some old recipes that I am adapting to real food substitutes. I must confess, I don’t know what evaporated milk is other than canned milk. Is there a reasonable alternative? Can I just use yogurt or whole milk, perhaps cream or half & half instead?

    Reply
      1. Terrie

        I do not recall the recipes, but there were several that I used back before limiting my cooking to “real” options. One I can remember was an ice cream recipe which calls for evaporated milk and heavy cream. I have many more, but decided to go with whole milk or cream, and have had success so far with that change. Thanks.

  18. Maria

    I am trying to figure out the best way to stay REAL ( and preferably NON GMO) for my son’s bday cookout without breaking the bank. We are doing a bonfire and I m trying to plan it all out. There will be 50+ people here (including mainly teens) ANY ideas are appreciated.

    Reply
  19. MUMBI

    this is the most helpful simple food blog i have ever ever come across definately this is what i have been looking for to wow my hubby n guest.thank you so much.

    Reply
  21. Val

    Sounds really good but I noticed a lot of wheat. What if you are sticking to a gf menu. Do you have any substitutes? Just wondering. Thanks

    Reply
  22. McKenzie Nelson

    There are so many benefits to eating clean! Thanks for the work you put in to sharing with so many people. There is so much helpful information here that I have been able to change my families eating
    habits with very little complaining from the kids. I must say that is a first!

    Reply
  23. Abby

    Holy cow! Lisa this page is amazing. It has links to every question I could have or information I could need. You hit the nail on the head! Thank you!!!!!

    Reply
  24. Kathy Jaklewicz

    I am thrilled to have found this site. I have been ill for a very long time and my goal for 2014 is all about health and me.

    Reply
  28. kay

    I went gluten free a year ago and feel a lot better! I have found I can easily substitute something gf for glutinous foods and have found some great gf breads and crackers. I am liking the recipes I have read on this site and am excited to try many with a few modifications.

    Reply
  31. Hldjm

    If your gonna preach about “real food” then you should know that whole wheat is terrible for you it’s completely modified which means it is processed, GMO’s are not real food. If you want to eat healthy then eat locally farmed foods. If you want good bread then eat gluten free or none GMO wheat bread…. Certified organic wheat is fine, theres plenty alternatives for wheat.

    Reply
    1. Jenny

      Likewise, if you’re going to make such statements you should know that GMO wheat is illegal to sell in the United States. The wheat bread she suggested purchasing was from Great Harvest Bread Company, who get all their wheat from Montana…which is in the United States, where it is illegal to grow GMO wheat. WHOLE wheat is good for you, but just like everything else, too much is bad.

      Reply
  32. Kathleen

    I am wondering if you have access to meal plans that will help with reducing BMI while not using fake sugars etc.? My kids are in the unhealthy range. I need help getting them to be full on things that aren’t processed.

    Reply
    1. Assistant to 100 Days (Amy)

      Hi Kathleen. We do not have specific meal plans that are geared toward weight loss. Most people find that cutting processed/fast/junk foods out of their diet leads to a positive outcome with weight. Real foods are more satisfying and more nutritious. Increasing fruit and vegetable intake as well as increasing overall activity level will also be of benefit. ~Amy

      Reply
  33. Alicia

    I love, love you all YET struggle so hard with all the vegetables. Fruits, yum and great. I have NEVER, I repeat NEVER liked vegetables. As a child in pre-school I use to not eat lunch the first three days of the week because the meal was carrots on Monday, green bean casserole on Tuesday and peas on Wednesday. They all made me gag and throw up. Eventually my mom took me out of the pre-school because I was basically stuck in a corner the rest of the day for not eating my veggies… hence extensive therapy sessions (kidding). Yet, to this day if I taste or catch a hint of lettuce, tomatoes, anything vegetable, I will start gagging and will throw up if I don’t have access quick to a drink to wash my mouth out.
    Basically… how can I find more substitutes for all the vegetables and where could I start on vegetables that don’t taste all “green”? Just any suggestions would be helpful. I love my Women’s Health magazine yet also for the same reason most the time, I just toss the ideas away because I know I won’t eat it. I also am a mother of 4 sons and I am trying… trying to avoid the same thing with them. They like broccoli and carrots so I do work the items in. Any advice and help would be great. Thanks.

    Reply
  34. Fenjen

    I was looking into nut-free options for my daughter’s lunches and snacks when I landed on your site. I, too, would like to provide more wholesome “real” foods for my family. I’m very impressed by the meal suggestions, but they seem heavily weighted toward wheat and grains.

    I’m wondering if you have any thoughts regarding research that indicates wheat, carbs, sugars (even fruit sugars) are problematic? Specifically, I’m referring to two books, “Wheat Belly” and the newly published “Grain Brain”?

    Reply
    1. Assistant to 100 Days (Amy)

      Hi there. I am going to refer you to Jason’s reply to another reader regarding this issue. He says it better than I can. :)

      “For people with gluten sensitivities or celiac disease, it obviously makes sense to avoid wheat. For others trying to find the source of a health issue, temporarily avoiding wheat (and other foods) as part of an elimination diet makes sense. If reintroduction causes no problem, I see no reason to avoid it.

      The food industry has starting plastering “gluten free” on all kinds of food (many of which are junk), and a lot of people think they are making healthier choices when they may not be. While wheat has changed through selective breeding in past decades/centuries, but so have many other foods we eat. I tried to read the book Wheat Belly but just could not finish it. I felt like I was wasting my time (I am very busy…) since I felt like I was reading a diet book (and being sold to). I also felt it suffered from confirmation bias. We recommend consuming lots of fruits and vegetables, which automatically reduces the amount of grains (and meat) we consume, including wheat.

      We recommend eating a wide variety of foods (and colors), and this extends to grains. Personally we also eat brown rice, wild rice, oats, spelt, quinoa, etc. We have no health issues attributed to wheat (to our knowledge…we are pretty healthy really) and like it, so we eat it in it’s whole food form.
      Our site is about cutting out processed foods. There’s a spectrum of healthy eaters – on one end you have people just starting their journey, and on the other you have people sprouting their grains, making cheese, and fermenting. We follow the 80/20 rule in general and feel the average person can do the most good by avoiding the highly processed stuff. We try to help them do that. If people wish to take things further (including eliminating wheat if that makes sense FOR THEM), that’s fine. There’s no one diet that’s right for everyone. Hopefully those that choose to do so still find value in the website.” – Jason

      Hope that answers your question. ~Amy

      Reply
  35. LaurelGray

    Boy, oh boy how I adore your site! You consistently inspire me to feed my children better foods. Even if I don’t do 3/4 of all that is contained on your site, I am thinking about better food choices and I always use 100 Days of Real Food as a reference for collecting ideas and how-to’s. You and your team ROCK!

    -FM, SC

    Reply
  39. Chrissy

    Hi Lisa! I just wanted to tell you that I am so inspired by your website. I’ve been wanting to make a full switch over to eating whole foods. I’ve been following you on facebook for quite some time, but just recently found the meal plans on your website. Wow! They are so easy and AFFORDABLE! I finally see that it IS possible for a family of four to eat healthy, organic and on budget! I can see the meal plans are a great place to start and slowly work my way into all the amazing recipes you have on here. Thank you so much for the inspiration and all of the incredible recipes!

    Reply
  40. Julia

    I love these meal plans but I have an intolerance to eggs. My grandmother had the same problem so I’m pretty sure I inherited it from her. Can you make an egg-free real food meal plan? Maybe you’ll have better luck than I have had trying to make a meal plan that doesn’t has little to no eggs. I’ve tried every trick in the book to “detox” and “heal my body” to eat eggs, but I have ALWAYS had this problem so I don’t think there’s anything I can do about it. Even my doctor says to avoid eggs, if I can. It is okay for the eggs to be mixed into something such as pastries, baked goods, etc. Because they’re not so concentrated in the mixtures.

    Thanks,
    ~ Jewels

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