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:
Basic Recipes (including tortillas and stock)
Stocking a Real Food Kitchen
General Resources and Information
Our Personal Changes in Health
All plans include breakfast, lunch, and dinner suggestions for a family of four plus corresponding grocery lists with pricing:
“Real Food” Meal Plans 1 & 2
Summer “Real Food” Meal Plan 4
Fall “Real Food” Meal Plan 5
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) pancakestopped 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 orwhole-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 waffles with applesauce
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
Peanut butter and jelly2 on whole-wheat bread1, sliced fresh fruit, and crackers3
Whole-wheat tortilla filled withhummus, 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 orgrilled caprese salad sandwich(pictured)
Whole-wheat macaroni and cheesewith frozen peas mixed in and a side of fresh fruit
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
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 sandwichwith 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
Whole-wheat tortilla filled witheasy slow cooker refried beans, melted Monterrey Jack cheese, and sour cream with a side of avocado
Leftovers from any of the dinners below!
For portable school, picnic or work lunch ideas check out the posts in the “school lunches” category.
Dried fruit (make sure there is no added sugar) and nuts
Fresh fruit (make them into kabobs for kids)
Pumpkin or sunflower seeds
Homemade granola bars or store-bought “Lara Bars” with 5 or less ingredients
Olives, crackers3, and cheese
Celery topped with peanut butter or cream cheese and raisins (ants on a log)
Whole-wheat cinnamon raisin bread
Plain yogurt mixed with berry sauce
Pecan maple breakfast cookies
Crackers3 topped with hummus
Whole-wheat zucchini bread or muffins (pictured)
Whole-wheat pumpkin bread or muffins
Virgin pina colada smoothie
Sliced raw veggies with a tzatziki dipping sauce
Peanut butter banana smoothie
Read more on snacks by clicking on the “snack for kids (and adults!)” category.
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)
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)
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
Premade 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 withvegetable 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 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
Whole-wheat pizza pockets with sauteed seasonal vegetables on the side
Whole-wheat fettucini alfredotopped with sauteed onions, mushrooms and bell peppers
Simple spaghetti with a salad on the side
For a cookout, backyard BBQ, outdoor party, picnic, or camping trip check out this post:A “Real Food” Cookout.
Whole-grain corn tortillas
Chicken stock in the crock pot
Chicken stock on the stove top
Honey whole-wheat sandwich bread (for bread machine)
Whole-wheat pasta (use the pasta portion of this ravioli recipe)
Easy cheesy whole-grain crackers
Homemade popsicles, ice pops, snow cones and push ups(pictured)
Chocolate torte with whipped cream and chocolate sauce
Whole-wheat crepes filled with fruit and topped with chocolate sauce
Chocolate mousse (fromDeliciously Organic)
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
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.
Potatoes, beans, or brown rice
Vegetable side dishes or combination plates
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?
“You are what you eat eats too”
High-fructose corn syrup 101
Are you being fooled by the imitation?
Becoming a “flexitarian” (meat consumption)
(Not) Cleaning your plate
For more resources check out our list of “real food” mini-pledges.
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