Meal Concepts & Sources ⋆ 100 Days of Actual Meals

Beneath are some useful assets and meal concepts that don’t break the foundations. Additionally, it is very important know when serving your self “actual meals” you don’t must eat as a lot as you’d of the processed stuff! Get able to refill quick.

Our Free “Actual Meals” Meal Plans

Meal planning is KEY to reducing out processed meals. Our plans beneath embody breakfast, lunch, and dinner solutions for a household of 4 plus corresponding grocery lists with pricing:

1. “Actual Meals” Meal Plans 1 & 2
2. “Actual Meals” Meal Plan 3
3. Summer time “Actual Meals” Meal Plan 4
4. Fall “Actual Meals” Meal Plan 5

Low-Price Meal Plan Subscriptions

Whereas the plans we developed above are nice assets, we don’t crank them out regularly! Listed below are a wide range of good choices from a few of our affiliate companions that can preserve your menu contemporary week after week. Observe some could require slight tweaks to comply with our guidelines, however all of those meal plans present a strong basis.

1. PrePear – An app with each a free and paid plan the place you possibly can create personalized meal plans.
2. Recent 20 – Meal plans primarily based on 20 contemporary, native and (when doable) natural components.
3. Plan to Eat – Weekly meal planning, recipe sharing, and procuring checklist multi function; create and share your personal recipes inside and add them to your planner.
4. MOMables – Wholesome faculty lunch concepts and household plans together with Gluten-Free, Grain-Free, Dairy-Free, and Nut-Free along with the Basic.
5. Tremendous Wholesome Youngsters – Child-friendly meal plans that embody 4 meals for every day, recipes, and directions at your fingertips. 3, 6 or 12 month membership choices.
6. Prep Dish – On the lookout for Paleo and gluten-free meals? Look no additional! Prep Dish is a tried-and-true supply. Free 2 week trial.
7. SmoothieBox – Get pre-portioned smoothies delivered proper to your door. No sugar added, and collagen boosters included, this can be a nice approach to up your fruit & veggie consumption simply! Save $25 in your first field.

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Breakfast

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

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Lunch

1. Peanut butter and jelly² on whole-wheat bread¹, sliced contemporary fruit, and crackers³
2. Entire-wheat tortilla stuffed with hummus, cheese and non-obligatory veggie (spinach, cucumber, carrot, lettuce or tomato), aspect of contemporary 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. Entire-wheat macaroni and cheese with frozen peas blended in and a aspect of contemporary fruit
6. Curry hen salad on whole-wheat bread, with a sliced apple
7. Fruit smoothie or PB&J smoothie (pictured above)
8. Entire-wheat tortilla stuffed with chopped cucumber, tomato, feta cheese and sprinkled with dried dill or leftover grilled veggies and goat cheese
9. Entire-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. Inexperienced eggs and ham with a complete wheat biscuit
13. Potato pancakes (with greens) served heat or chilly over a mattress of spinach with goat cheese and French dressing dressing.
14. Crackers³ with hummus, grapes, cheese, and celery or carrots
15. An enormous salad topped with nuts, cheese and olive oil/balsamic vinegar for dressing (pictured)
16. Grilled pimento cheese sandwich with whole-wheat pasta salad and contemporary fruit on the aspect
17. Diced avocado and brown rice with a bit little bit of low-sodium soy sauce
18. Entire-wheat waffle sandwich with cream cheese, cinnamon and raisins within the center (pictured) with a aspect of seasonal fruit
19. Berry good wrap with a aspect of sliced cucumber and an orange
20. Egg soufflé with ham and a aspect of arugula salad with shaved Parmesan (excellent for brunch)
21. Brie and apple sandwich with leftover turkey and a aspect of grapes
22. Feta pasta salad with avocado and tomato
23. Entire-wheat tortilla stuffed with simple sluggish cooker refried beans, melted Monterrey Jack cheese, and bitter cream with a aspect of avocado
24. Greek Yogurt Egg Salad with a turkey-and-cheese kabob and bell pepper slices
25. Leftovers from any of the dinners beneath!

For transportable faculty, picnic or work lunch concepts take a look at the posts within the “faculty lunches” class.

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Snacks and Appetizers

1. Entire-wheat banana bread
2. Dried fruit (make sure that there is no such thing as a added sugar) and nuts
3. Recent fruit (make them into kabobs for teenagers)
4. Popcorn
5. Pumpkin or sunflower seeds
6. Do-it-yourself granola bars or a home made Larabar while you’re on the go
7. Olives, crackers³, and cheese
8. Bacon-wrapped jalapeno poppers
9. Pesto cream cheese bake with a complete grain cracker (like Ak-Mak)
10. Entire-wheat muffins
11. Potato pancakes (with greens) with bitter cream on the aspect
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. Exhausting-boiled egg
15. Entire-wheat cinnamon raisin bread
16. Plain yogurt blended with berry sauce
17. Pecan maple breakfast cookies
18. Crackers³ topped with hummus
19. Bacon-wrapped dates
20. Entire Wheat Cheddar Garlic Drop Biscuits
21. Ranch flavored dip with celery and carrot sticks
22. Sluggish cooker refried beans with inexperienced tomato relish, topped with melted cheese and bitter cream
23. Powerballs
24. Buttermilk cheese biscuit
25. Entire-wheat zucchini bread or muffins (pictured)
26. Entire-wheat pumpkin bread or muffins
27. Pumpkin spelt muffins
28. Straightforward tacky crackers
29. Entire-wheat popovers
30. Virgin pina colada smoothie
31. Curry hen salad on Ak Mak Crackers
32. Sliced uncooked veggies with a tzatziki dipping sauce
33. Peanut butter banana smoothie
34. Zucchini chips
35. Rainbow fruit and veggie platters

Learn extra on snacks by clicking on the “snack for teenagers (and adults!)” class.

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Salads and Soups

1. Caprese salad with basil pesto
2. Salad with a twist (together with glazed nuts)
3. Tomato, corn and black bean salad
4. Cobb salad with blue cheese dressing
5. Lime-cilantro quinoa salad
6. White gazpacho (chilly soup)
7. Tomato bisque (good with grilled cheese on complete 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 aspect
12. Straightforward break up pea soup topped with chopped bacon and a aspect of whole-wheat biscuits
13. Do-it-yourself hen noodle soup (pictured)
14. Entire-wheat pasta salad
15. Quinoa salad with diced cucumber and crimson 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 native meat)
2. Quiche with a whole-wheat crust (if utilizing meat make sure that it’s native) and a aspect of veggies
3. Pre-made store-bought dinner possibility: sushi with brown rice (no deep fried components or sugar/HFCS)
4. Entire-wheat pizza (pictured) with a salad or veggies on the aspect
5. Entire-wheat macaroni and cheese with a aspect of veggies
6. Grilled or sauteed fish with vegetable pancakes, and potato skins
7. Breakfast for dinner…decide from one of many egg decisions above
8. Do-it-yourself hen nuggets with a aspect of candy potatoes and apples
9. Vegetable and/or native meat (akin to hen, sausage or beef) kabobs over brown rice
10. Fajitas, or sluggish cooker flank steak fajitas with home made whole-wheat tortillas
11. Do-it-yourself 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 with out) crabmeat and corn on the cob
15. Do-it-yourself butternut squash ravioli with roasted asparagus
16. Rooster enchiladas made with home made whole-grain corn tortillas and steamed veggies on the aspect
17. Jambalaya with brown rice
18. One of the best complete hen in a crock pot with zucchini chips (pictured) and wild rice
19. Do-it-yourself sushi with brown rice
20. Almond encrusted fish with a simple beurre blanc sauce and a aspect of asparagus and baked potatoes
21. Entire-wheat spaghetti and meatballs with a aspect of roasted broccoli (sprinkled with whole-wheat bread crumbs, Parmesan cheese, and Italian seasoning)
22. Vegetable quesadillas on whole-wheat tortillas with a aspect of simple sluggish cooker refried beans
23. Pork carnitas tacos with tomatillo salsa (pictured) and a aspect of watermelon
24. Inexperienced curry shrimp served over brown rice and topped with steamed sugar snap peas
25. Entire-wheat pizza pockets with sauteed seasonal greens on the aspect
26. Get some salad inspiration, like blended greens, grilled hen, sliced strawberries, sliced almonds, crumbled blue cheese, and thinly sliced crimson onion with olive oil and balsamic vinegar, served with a complete wheat cheddar garlic drop biscuit on the aspect
27. Rooster marsala pasta and contemporary asparagus
28. Brown rice risotto with nearly any veggies or seafood or meat that’s readily available
29. Grilled hen breast with chimichurri spelt pasta and a aspect of sliced summer season tomato.
30. Enchilada casserole with a aspect of diced avocado and tomato salad, completed with lime and contemporary cilantro
31. Straightforward fried rice with contemporary ginger and blended chopped frozen veggies
32. Roasted hen with candy potato casserole or chestnut and prosciutto bread stuffing, and sautéed inexperienced beans with sliced almonds
33. Moroccan fish with mango and whole-wheat couscous
34. Prosciutto-wrapped scallops over whole-grain polenta on a mattress of arugula
35. Coconut hen satay served with peanut thai pasta
36. Roasted summer season vegetable pasta, made with contemporary eggplant, zucchini, and Roma tomatoes, served with a aspect salad.
37. Seafood (or turkey, or veggie) gumbo with a aspect of whole-grain cornbread
38. Grilled native, natural beef hamburgers with a aspect of sluggish cooker baked beans and corn on the cob
39. The finest complete hen 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. Entire-wheat fettucini alfredo topped with sauteed onions, mushrooms and bell peppers
42. Grilled meat and veggie Foil Packets, excellent for tenting or grilling out
43. Tomato pie with corn and a whole-wheat crust, served with broccoli or a hearty aspect salad
44. Grilled natural grass-fed hotdogs on a complete wheat bun, served with Asian coleslaw and apple slices
45. Easy spaghetti with a salad on the aspect
46. Entire Oven Roasted Rooster with parmesan couscous and sautéed zucchini and child squash
47. Rooster and Cheese Tostadas with avocado and cilantro and a aspect of contemporary summer season watermelon

For a cookout, yard BBQ, out of doors get together, picnic, or tenting journey take a look at this submit: A “Actual Meals” Cookout.

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Fundamental Recipes

1. Entire-wheat tortillas
2. Entire-grain corn tortillas
3. Rooster inventory within the crock pot
4. Rooster inventory on the stovetop
5. Honey whole-wheat sandwich bread (for bread machine)
6. Entire-wheat breadcrumbs
7. Entire-wheat pasta (use the pasta portion of this ravioli recipe)
8. Do-it-yourself berry sauce
9. Straightforward tacky whole-grain crackers
10. Fundamental fruit smoothie
11. Entire-wheat biscuits
12. Strawberry honey jam
13. Cream of mushroom soup
14. Blue cheese salad dressing
15. Easy mustard French dressing

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Dessert

1. Do-it-yourself 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. Do-it-yourself peach sorbet
7. Entire-wheat crepes stuffed with fruit and topped with chocolate sauce
8. Chocolate mousse
9. Brownies
10. Chocolate chip cookies
11. Chocolate cake with simple whipped cream frosting
12. Chocolate pecan pie
13. Fruit crisp
14. Entire-wheat vacation cookies
15. Strawberry ice cream Sunday with a strawberry honey jam drizzle and walnuts
16. Banana, date and vanilla smoothie
17. Entire-wheat cookie cake
18. Entire-grain mini donuts
19. Cinnamon glazed popcorn
20. Entire-wheat German oven pancake topped with home made ice cream
21. Yellow cupcakes with home made frosting
22. Watermelon cake
23. Fudge pops
24. Do-it-yourself fruit roll-ups

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Stocking a Actual Meals Kitchen

1. My favourite kitchen necessities (together with home equipment and devices we personal)
2. 21 “Actual meals” necessities for freezer, pantry, & fridge
3. Grocery store “actual meals” cheat sheet
4. The place to purchase actual meals
5. Grocery procuring template (+ my routine)
6. Our pantry
7. Our fridge
8. Our freezer

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Restaurant Choices

Consuming out tip: Most eating places don’t supply 100% whole-wheat (loads of “wheat breads” are made with each whole-wheat and white flours) so it’s best to simply keep away from issues like bread, breading/breadcrumbs, crusts, flour tortillas, and many others. It is usually advisable to ask questions relating to sauces as a result of a stunning quantity include sugar. It may be troublesome to keep away from refined grains and sweeteners when consuming out so we often attempt to deal with discovering eating places that serve domestically grown/raised merchandise. For extra suggestions together with particular meals you can order at some chain eating places take a look at this submit.

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

Learn extra on the particular eating places the place we prefer to eat in Charlotte.

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Basic Sources and Info

1. Understanding Grains (corn, wheat, multi-grain, and many others.)
2. What (ought to be) in your sandwich bread?
3. How far does your produce journey?
4. Shopping for natural or not
5. Sweeteners 101
6. “You might be what you eat eats too”
7. Milk – good or unhealthy?
8. Excessive-fructose corn syrup 101
9. The cope with corn
10. Are you being fooled by the imitation?
11. Changing into a “flexitarian” (meat consumption)
12. (Not) Cleansing your plate

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Posts Detailing our Private Adjustments in Well being

1. Stunning Blood Take a look at Outcomes
2. Finances Day 100: Victory!
3. Day 56: A Courageous Pal and Well being Advantages Replace
4. Day 47: Well being Advantages
5. A change in weight loss program could possibly be your treatment for constipation

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Notes
1. I discovered “authorised” sandwich bread at a bakery chain known as Nice Harvest. Their honey whole-wheat loaf solely has 5 components. You possibly can additionally make your personal with our honey whole-wheat bread recipe.
2. For jelly use a complete “fruit unfold” selection with no sugar.
3. Ak Mak crackers are 100% whole-grain.
4. There are some 100% whole-wheat sprouted grain pretzels known as “Splits” by Distinctive model.