{"id":16,"date":"2010-05-26T11:32:11","date_gmt":"2010-05-26T11:32:11","guid":{"rendered":"http:\/\/www.100daysofrealfood.com\/?page_id=16"},"modified":"2022-08-14T09:53:48","modified_gmt":"2022-08-14T13:53:48","slug":"real-food-resources","status":"publish","type":"page","link":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/","title":{"rendered":"Meal Ideas & Resources"},"content":{"rendered":"\n

<\/a>Below are some helpful resources and meal ideas that don't break the rules<\/a>. 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.<\/p>\n\n\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\tTable of Contents\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\t
  1. Our Free "Real Food" Meal Plans<\/a>
  2. Low-Cost Meal Plan Subscriptions<\/a>
  3. Breakfast<\/a>
  4. Lunch<\/a>
  5. Snacks and Appetizers<\/a>
  6. Salads and Soups<\/a>
  7. Dinner<\/a>
  8. Basic Recipes<\/a>
  9. Dessert<\/a>
  10. Stocking a Real Food Kitchen<\/a>
  11. Restaurant Options<\/a>
  12. General Resources and Information<\/a>
  13. Posts Detailing our Personal Changes in Health<\/a><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\n\n

    Our Free \"Real Food\" Meal Plans<\/h2>\n\n\n\n

    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:<\/p>\n\n\n\n

    1. \"Real Food\" Meal Plans 1 & 2<\/a><\/li>
    2. \"Real Food\" Meal Plan 3<\/a><\/li>
    3. Summer \"Real Food\" Meal Plan 4<\/a><\/li>
    4. Fall \"Real Food\" Meal Plan 5<\/a><\/li><\/ol>\n\n\n\n

      Low-Cost Meal Plan Subscriptions<\/h2>\n\n\n\n

      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<\/a> provide a solid foundation.<\/p>\n\n\n\n

      1. PrePear<\/a> - An app with both a free and paid plan where you can create customized meal plans.<\/li>
      2. Fresh 20<\/a> - Meal plans based on 20 fresh, local and (when possible) organic ingredients.<\/li>
      3. Plan to Eat<\/a> - Weekly meal planning, recipe sharing, and shopping list all in one; create and share your own recipes within and add them to your planner.<\/li>
      4. MOMables<\/a> - Healthy school lunch ideas and family plans including Gluten-Free, Grain-Free, Dairy-Free, and Nut-Free in addition to the Classic.<\/li>
      5. Super Healthy Kids<\/a> - Kid-friendly meal plans that include 4 meals for each day, recipes, and instructions at your fingertips. 3, 6 or 12 month membership options.<\/li>
      6. Prep Dish<\/a> - Looking for Paleo and gluten-free meals? Look no further! Prep Dish is a tried-and-true source. Free 2 week trial.<\/li>
      7. SmoothieBox<\/a> - 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<\/a>.<\/li><\/ol>\n\n\n\n

        Back to top \u2191<\/a><\/p>\n\n\n\n

        <\/a><\/p>\n\n\n\n

        \"\"<\/a>Breakfast<\/h2>\n\n\n\n
        1. Homemade granola cereal<\/a> (pictured) with milk and berries<\/li>
        2. Scrambled or fried eggs with whole-wheat toast<\/a>1<\/sup>, butter, jelly2<\/sup>, and fresh fruit<\/li>
        3. Whole-wheat banana (or berry) pancakes<\/a> topped with 100% pure maple syrup<\/li>
        4. Plain oatmeal (follow directions on package) topped with a dash of honey, cinnamon and raisins or other dried fruit<\/li>
        5. Pecan maple breakfast cookies<\/a> with a hard boiled egg and a banana<\/li>
        6. Whole-wheat crepes<\/a> with a side of fresh fruit and a maple mocha<\/a><\/li>
        7. Store-bought plain Shredded Wheat cereal with milk and fruit<\/li>
        8. Whole-wheat muffins<\/a> (pictured above) with a side of plain yogurt mixed with berry sauce<\/a> and topped with homemade granola cereal<\/a><\/li>
        9. Egg omelet, bacon from the farmer's market, whole-wheat popovers<\/a> with butter and \"\"<\/a>jelly2<\/sup>, and fresh fruit<\/li>
        10. Whole-wheat banana bread<\/a> or whole-wheat cinnamon raisin bread<\/a> topped with cream cheese and a fruit smoothie<\/a> or on the side<\/li>
        11. PB&J smoothie<\/a> (pictured in smoothie pop holders) and whole-wheat biscuit<\/a><\/li>
        12. Whole wheat German oven pancake<\/a> with 100% Maple Syrup and a side of mixed seasonal fruit<\/li>
        13. Millet porridge<\/a> with diced apples, raisins, and almonds<\/li>
        14. Buckwheat pancakes<\/a> with sliced bananas and blueberries on top, and a pumpkin spice mocha<\/a><\/li>
        15. Chevre and chive scramble<\/a> served with a pumpkin whole-spelt muffin<\/a> and fresh strawberries<\/li>
        16. Filled pancakes<\/a> (A.K.A Whole Wheat Ebelskivers) with mango and apple slices<\/li>
        17. Whole-wheat waffles<\/a> with applesauce<\/li>
        18. Try any of our smoothies, like the PB&J smoothie<\/a><\/li>
        19. Fried matzo breakfast<\/a> with a seasonal fruit kabob<\/li>
        20. Whole-wheat French toast<\/a> with a fruit smoothie<\/a>\"\"<\/a><\/li>
        21. Breakfast casserole bites<\/a> with fresh fruit on the side<\/li>
        22. Whole-wheat toaster pastries<\/a> (aka Pop Tarts) with scrambled eggs and side of yogurt with fresh berries and peaches<\/li>
        23. Whole spelt lemon cottage cheese pancakes<\/a> with a side of blueberries and farmers market bacon<\/li>
        24. Tomato pie<\/a>, with a side of scrambled or fried eggs<\/li><\/ol>\n\n\n\n

          Back to top \u2191<\/a>
          <\/a><\/p>\n\n\n\n

          Lunch<\/h2>\n\n\n\n
          1. Peanut butter and jelly2<\/sup> on whole-wheat bread<\/a>1<\/sup>, sliced fresh fruit, and crackers3<\/sup><\/li>
          2. Whole-wheat tortilla<\/a> filled with hummus<\/a>, cheese and optional veggie (spinach, cucumber, carrot, lettuce or tomato), side of fresh fruit and store-bought whole-wheat pretzels4<\/sup><\/li>
          3. Grilled cheese on whole-wheat bread<\/a>1<\/sup>, applesauce<\/a>, and popcorn\"\"<\/a><\/li>
          4. Caprese salad with basil pesto<\/a> or grilled caprese salad sandwich<\/a><\/li>
          5. Whole-wheat macaroni and cheese<\/a> with frozen peas mixed in and a side of fresh fruit<\/li>
          6. Curry chicken salad<\/a> on whole-wheat bread, with a sliced apple<\/li>
          7. Fruit smoothie<\/a> or PB&J smoothie<\/a> (pictured above)<\/li>
          8. Whole-wheat tortilla <\/a>filled with chopped cucumber, tomato, feta cheese and sprinkled with dried dill or leftover grilled veggies and goat cheese<\/li>
          9. Whole-wheat cinnamon raisin bread<\/a> and cream cheese sandwich, strawberries, and a hard-boiled egg<\/li>
          10. Roasted pumpkin seed and currant salad and easy-cheesy crackers<\/a><\/li>
          11. A sandwich inspiration<\/a> creation<\/li>
          12. Green eggs and ham<\/a> with a whole wheat biscuit<\/a><\/li>
          13. Potato pancakes (with vegetables)<\/a> served warm or cold over a bed of spinach with goat cheese and vinaigrette dressing.<\/li>
          14. Crackers3<\/sup> with hummus<\/a>, grapes, cheese, and celery or carrots<\/li>
          15. A big salad topped with nuts, cheese and olive oil\/balsamic vinegar for dressing (pictured)\"\"<\/a><\/li>
          16. Grilled pimento cheese sandwich<\/a> with whole-wheat pasta salad<\/a> and fresh fruit on the side<\/li>
          17. Diced avocado and brown rice with a little bit of low-sodium soy sauce<\/li>
          18. Whole-wheat waffle sandwich<\/a> with cream cheese, cinnamon and raisins in the middle (pictured) with a side of seasonal fruit<\/li>
          19. Berry good wrap<\/a> with a side of sliced cucumber and an orange<\/li>
          20. Egg souffl\u00e9<\/a> with ham and a side of arugula salad with shaved Parmesan (perfect for brunch)<\/li>
          21. Brie and apple sandwich<\/a> with leftover turkey and a side of grapes<\/li>
          22. Feta pasta salad<\/a> with avocado and tomato<\/li>
          23. Whole-wheat tortilla <\/a>filled with easy slow cooker refried beans<\/a>, melted Monterrey Jack cheese, and sour cream with a side of avocado<\/li>
          24. Greek Yogurt Egg Salad<\/a> with a turkey-and-cheese kabob and bell pepper slices<\/li>
          25. Leftovers from any of the dinners below!<\/li><\/ol>\n\n\n\n

            For portable school, picnic or work lunch ideas check out the posts in the \"school lunches<\/a>\" category.<\/p>\n\n\n\n

            Back to top \u2191<\/a>
            <\/a><\/p>\n\n\n\n

            Snacks and Appetizers\"\"<\/a><\/h2>\n\n\n\n
            1. Whole-wheat banana bread<\/a><\/li>
            2. Dried fruit (make sure there is no added sugar) and nuts<\/li>
            3. Fresh fruit (make them into kabobs for kids)<\/li>
            4. Popcorn<\/a><\/li>
            5. Pumpkin or sunflower seeds<\/li>
            6. Homemade granola bars<\/a> or a homemade Larabar<\/a> when you\u2019re on the go<\/li>
            7. Olives, crackers3<\/sup>, and cheese<\/li>
            8. Bacon-wrapped jalapeno poppers<\/a><\/li>
            9. Pesto cream cheese bake<\/a> with a whole grain cracker (like Ak-Mak<\/a>)<\/li>
            10. Whole-wheat muffins<\/a><\/li>
            11. Potato pancakes (with vegetables)<\/a> with sour cream on the side<\/li>
            12. Celery topped with peanut butter or cream cheese and raisins (ants on a log)<\/li>
            13. Peanut butter, banana and date pita<\/a> Pocket Sandwich<\/li>
            14. Hard-boiled egg<\/li>
            15. Whole-wheat cinnamon raisin bread<\/a><\/li>
            16. Plain yogurt mixed with berry sauce<\/a><\/li>
            17. Pecan maple <\/a>breakfast<\/a> cookies<\/a><\/li>
            18. Crackers3<\/sup> topped with hummus<\/a><\/li>
            19. Bacon-wrapped dates<\/a><\/li>
            20. Whole Wheat Cheddar Garlic Drop Biscuits<\/a><\/li>
            21. Ranch flavored dip<\/a> with celery and carrot sticks<\/li>
            22. Slow cooker refried beans<\/a> with green tomato relish<\/a>, topped with melted cheese and sour cream\"\"<\/a><\/li>
            23. Powerballs<\/a><\/li>
            24. Buttermilk cheese biscuit<\/a><\/li>
            25. Whole-wheat zucchini bread or muffins<\/a> (pictured)<\/li>
            26. Whole-wheat pumpkin bread or muffins<\/a><\/li>
            27. Pumpkin spelt muffins<\/a><\/li>
            28. Easy cheesy crackers<\/a><\/li>
            29. Whole-wheat popovers<\/a><\/li>
            30. Virgin pina colada smoothie<\/a><\/li>
            31. Curry chicken salad<\/a> on Ak Mak<\/a> Crackers<\/li>
            32. Sliced raw veggies with a tzatziki dipping sauce<\/a><\/li>
            33. Peanut butter banana smoothie<\/a><\/li>
            34. Zucchini chips<\/a><\/li>
            35. Rainbow fruit and veggie platters<\/a><\/li><\/ol>\n\n\n\n

              Read more on snacks by clicking on the \"snack for kids (and adults!)\" category.<\/p>\n\n\n\n

              Back to top \u2191<\/a>
              <\/a><\/p>\n\n\n\n

              Salads and Soups\"\"<\/a><\/h2>\n\n\n\n
              1. Caprese salad with basil pesto<\/a><\/li>
              2. Salad with a twist<\/a> (including glazed nuts)<\/li>
              3. Tomato, corn and black bean salad<\/a><\/li>
              4. Cobb salad with blue cheese dressing<\/a><\/li>
              5. Lime-cilantro quinoa salad<\/a><\/li>
              6. White gazpacho<\/a> (cold soup)<\/li>
              7. Tomato bisque<\/a> (good with grilled cheese on whole wheat bread1)<\/sup><\/li>
              8. Taco salad<\/a> (pictured)<\/li>
              9. Peanut squash soup<\/a><\/li>
              10. Tortilla soup<\/a> (good with cheese quesadillas)<\/li>
              11. Butternut squash soup<\/a> with buttered whole-wheat toast on the side<\/li>
              12. Easy split pea soup<\/a> topped with chopped bacon and a side of whole-wheat biscuits<\/a><\/li>
              13. Homemade chicken noodle soup<\/a> (pictured)<\/li>
              14. Whole-wheat pasta salad<\/a><\/li>
              15. Quinoa salad with diced cucumber and red bell pepper<\/a><\/li>
              16. Salad inspiration<\/a><\/li>
              17. Asian coleslaw with Radish MiniSticks<\/a><\/li><\/ol>\n\n\n\n

                Back to top \u2191<\/a>
                <\/a><\/p>\n\n\n\n

                Dinner<\/h2>\n\n\n\n
                1. Farmer's market stir fry<\/a> (with veggies and\/or seafood or local meat)<\/li>
                2. Quiche with a whole-wheat crust<\/a> (if using meat make sure it is local) and a side of veggies<\/li>
                3. Pre-made store-bought dinner option: sushi with brown rice (no deep fried ingredients or sugar\/HFCS)<\/li>
                4. Whole-wheat pizza<\/a> (pictured) with a salad or veggies on the side<\/li>
                5. Whole-wheat macaroni and cheese<\/a> with a side of veggies\"\"<\/a><\/li>
                6. Grilled or sauteed fish with vegetable pancakes<\/a>, and potato skins<\/a><\/li>
                7. Breakfast for dinner...pick from one of the egg choices above<\/li>
                8. Homemade chicken nuggets<\/a> with a side of sweet potatoes and apples<\/a><\/li>
                9. Vegetable and\/or local meat (such as chicken, sausage or beef) kabobs over brown rice<\/li>
                10. Fajitas<\/a>, or slow cooker flank steak fajitas<\/a> with homemade whole-wheat tortillas<\/a><\/li>
                11. Homemade spaghetti sauce<\/a> over store-bought whole-wheat pasta<\/li>
                12. Collard greens<\/a>, potatoes, and whole-wheat buttermilk cheese biscuits<\/a><\/li>
                13. Veggie burgers<\/a> and kale chips<\/a><\/li>
                14. BLT with (or without) crabmeat<\/a> and corn on the cob\"\"<\/a><\/li>
                15. Homemade butternut squash ravioli<\/a> with roasted asparagus<\/li>
                16. Chicken enchiladas<\/a> made with homemade whole-grain corn tortillas<\/a> and steamed veggies on the side<\/li>
                17. Jambalaya with brown rice<\/a><\/li>
                18. The best whole chicken in a crock pot<\/a> with zucchini chips<\/a> (pictured) and wild rice<\/li>
                19. Homemade sushi with brown rice<\/a><\/li>
                20. Almond encrusted fish with an easy beurre blanc sauce<\/a> and a side of asparagus and baked potatoes<\/li>
                21. Whole-wheat spaghetti and meatballs<\/a> with a side of roasted broccoli (sprinkled with whole-wheat bread crumbs, Parmesan cheese, and Italian seasoning)<\/li>
                22. Vegetable quesadillas<\/a> on whole-wheat tortillas<\/a> with a side of easy slow cooker refried beans<\/a>\"\"<\/a><\/li>
                23. Pork carnitas tacos with tomatillo salsa<\/a> (pictured) and a side of watermelon<\/li>
                24. Green curry shrimp<\/a> served over brown rice and topped with steamed sugar snap peas<\/li>
                25. Whole-wheat pizza pockets<\/a> with sauteed seasonal vegetables on the side<\/li>
                26. Get some salad inspiration<\/a>, 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<\/a>\u00a0on the side<\/li>
                27. Chicken marsala pasta<\/a> and fresh asparagus<\/li>
                28. Brown rice risotto<\/a> with almost any veggies or seafood or meat that\u2019s on hand<\/li>
                29. Grilled chicken breast with\u00a0chimichurri spelt pasta\u00a0<\/a>and a side of sliced summer tomato.<\/li>
                30. Enchilada casserole<\/a> with a side of diced avocado and tomato salad, finished with lime and fresh cilantro<\/li>
                31. Easy fried rice<\/a>\u00a0with fresh ginger and mixed chopped frozen veggies<\/li>
                32. Roasted chicken with sweet potato casserole<\/a> or chestnut and prosciutto bread stuffing<\/a>, and saut\u00e9ed green beans with sliced almonds<\/li>
                33. Moroccan fish with mango and whole-wheat couscous<\/a><\/li>
                34. Prosciutto-wrapped scallops<\/a> over whole-grain polenta on a bed of arugula<\/li>
                35. Coconut chicken satay<\/a> served with peanut thai pasta<\/a><\/li>
                36. Roasted summer vegetable pasta<\/a>, made with fresh eggplant, zucchini, and Roma tomatoes, served with a side salad.<\/li>
                37. Seafood (or turkey, or veggie) gumbo<\/a> with a side of whole-grain cornbread<\/a><\/li>
                38. Grilled local, organic beef hamburgers with a side of slow cooker baked beans<\/a> and corn on the cob<\/li>
                39. The best whole chicken in a crock pot<\/a> with creamy whole-wheat mac and cheese<\/a> and saut\u00e9ed broccoli<\/li>
                40. Grilled teriyaki pork tenderloin<\/a> with brown rice and saut\u00e9ed peppers and snap peas<\/li>
                41. Whole-wheat fettucini alfredo<\/a> topped with sauteed onions, mushrooms and bell peppers<\/li>
                42. Grilled meat and veggie Foil Packets<\/a>, perfect for camping or grilling out<\/li>
                43. Tomato pie with corn and a whole-wheat crust<\/a>, served with broccoli or a hearty side salad<\/li>
                44. Grilled organic grass-fed hotdogs on a whole wheat bun, served with Asian coleslaw<\/a>\u00a0and apple slices<\/li>
                45. Simple spaghetti<\/a> with a salad on the side<\/li>
                46. Whole Oven Roasted Chicken<\/a> with parmesan couscous and saut\u00e9ed zucchini and baby squash<\/li>
                47. Chicken and Cheese Tostadas<\/a> with avocado and cilantro and a side of fresh summer watermelon<\/li><\/ol>\n\n\n\n

                  For a cookout, backyard BBQ, outdoor party, picnic, or camping trip check out this post: A \"Real Food\" Cookout<\/a>.<\/p>\n\n\n\n

                  Back to top \u2191<\/a>
                  <\/a><\/p>\n\n\n\n

                  Basic Recipes\"\"<\/a><\/h2>\n\n\n\n
                  1. Whole-wheat tortillas<\/a><\/li>
                  2. Whole-grain corn tortillas<\/a><\/li>
                  3. Chicken stock in the crock pot<\/a><\/li>
                  4. Chicken stock on the stovetop<\/a><\/li>
                  5. Honey whole-wheat sandwich bread (for bread machine)<\/li>
                  6. Whole-wheat breadcrumbs<\/a><\/li>
                  7. Whole-wheat pasta<\/a> (use the pasta portion of this ravioli recipe)<\/li>
                  8. Homemade berry sauce<\/a><\/li>
                  9. Easy cheesy whole-grain crackers<\/a><\/li>
                  10. Basic fruit smoothie<\/a><\/li>
                  11. Whole-wheat biscuits<\/a><\/li>
                  12. Strawberry honey jam<\/a> <\/li>
                  13. Cream of mushroom soup<\/a><\/li>
                  14. Blue cheese salad dressing<\/a><\/li>
                  15. Simple mustard vinaigrette<\/a><\/li><\/ol>\n\n\n\n
                    \"\"<\/a><\/figure><\/div>\n\n\n\n

                    Back to top \u2191<\/a>

                    <\/a><\/p>\n\n\n\n

                    Dessert<\/h2>\n\n\n\n
                    1. Homemade popsicles, ice pops, snow cones and push-ups<\/a> (pictured)<\/li>
                    2. Powerballs<\/a><\/li>
                    3. Maple pecan ice cream<\/a><\/li>
                    4. Chocolate torte with whipped cream and chocolate sauce<\/a><\/li>
                    5. Banana ice cream<\/a><\/li>
                    6. Homemade peach sorbet<\/a><\/li>
                    7. Whole-wheat crepes<\/a> filled with fruit and topped with chocolate sauce<\/a><\/li>
                    8. Chocolate mousse<\/a><\/li>
                    9. Brownies<\/a><\/li>
                    10. Chocolate chip cookies<\/a><\/li>
                    11. Chocolate cake with easy whipped cream frosting<\/a><\/li>
                    12. Chocolate pecan pie<\/a><\/li>
                    13. Fruit crisp<\/a><\/li>
                    14. Whole-wheat holiday cookies<\/a><\/li>
                    15. Strawberry ice cream<\/a> Sunday with a strawberry honey jam<\/a> drizzle and walnuts<\/li>
                    16. Banana, date and vanilla smoothie<\/a><\/li>
                    17. Whole-wheat cookie cake<\/a><\/li>
                    18. Whole-grain mini donuts<\/a><\/li>
                    19. Cinnamon glazed popcorn<\/a><\/li>
                    20. Whole-wheat German oven pancake<\/a> topped with homemade ice cream<\/a> <\/li>
                    21. Yellow cupcakes with homemade frosting<\/a><\/li>
                    22. Watermelon cake<\/a><\/li>
                    23. Fudge pops<\/a><\/li>
                    24. Homemade fruit roll-ups<\/a><\/li><\/ol>\n\n\n\n

                      Back to top \u2191<\/a>
                      <\/a><\/p>\n\n\n\n

                      Stocking a Real Food Kitchen<\/h2>\n\n\n\n
                      1. My favorite kitchen essentials<\/a> (including appliances and gadgets we own)<\/li>
                      2. 21 \"Real food\" essentials for freezer, pantry, & fridge<\/a>\"\"<\/a><\/li>
                      3. Supermarket \"real food\" cheat sheet<\/a><\/li>
                      4. Where to buy real food<\/a><\/li>
                      5. Grocery shopping template<\/a>\u00a0(+ my routine)<\/li>
                      6. Our pantry<\/a><\/li>
                      7. Our refrigerator<\/a><\/li>
                      8. Our freezer<\/a><\/li><\/ol>\n\n\n\n

                        Back to top \u2191<\/a>
                        <\/a><\/p>\n\n\n\n

                        Restaurant Options<\/h2>\n\n\n\n

                        Eating out tip:<\/strong> 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<\/a>.<\/p>\n\n\n\n

                        1. Fish or shellfish<\/li>
                        2. Potatoes, beans, or brown rice<\/li>
                        3. Vegetable side dishes or combination plates<\/li>
                        4. Egg dishes<\/li>
                        5. Sushi with brown rice<\/li><\/ol>\n\n\n\n

                          Read more on the specific restaurants<\/a> where we like to eat in Charlotte.<\/p>\n\n\n\n

                          Back to top \u2191<\/a>
                          <\/a><\/p>\n\n\n\n

                          General Resources and Information<\/h2>\n\n\n\n
                          1. Understanding Grains (corn, wheat, multi-grain, etc.)<\/a>\"\"<\/li>
                          2. What (should be) in your sandwich bread?<\/a><\/li>
                          3. How far does your produce travel?<\/a><\/li>
                          4. Buying organic or not<\/a><\/li>
                          5. Sweeteners 101<\/a><\/li>
                          6. \"You are what you eat eats too\"<\/a><\/li>
                          7. Milk - good or bad?<\/a><\/li>
                          8. High-fructose corn syrup 101<\/a><\/li>
                          9. The deal with corn<\/a><\/li>
                          10. Are you being fooled by the imitation?<\/a><\/li>
                          11. Becoming a \"flexitarian\"<\/a> (meat consumption)<\/li>
                          12. (Not) Cleaning your plate<\/a><\/li><\/ol>\n\n\n\n

                            Back to top \u2191<\/a>
                            <\/a><\/p>\n\n\n\n

                            <\/a>Posts Detailing our Personal Changes in Health<\/h2>\n\n\n\n
                            1. Shocking Blood Test Results<\/a><\/li>
                            2. Budget Day 100: Victory!<\/a><\/li>
                            3. Day 56: A Brave Friend and Health Benefits Update<\/a><\/li>
                            4. Day 47: Health Benefits<\/a><\/li>
                            5. A change in diet could be your cure for constipation<\/a><\/li><\/ol>\n\n\n\n

                              Back to top \u2191<\/a><\/p>\n\n\n\n

                              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<\/a> crackers are 100% whole-grain.
                              4. There are some 100% whole-wheat sprouted grain pretzels called \"Splits\" by Unique brand.<\/p>\n\n\n\n

                              <\/p>\n","protected":false},"excerpt":{"rendered":"

                              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 […]<\/p>\n","protected":false},"author":36,"featured_media":1842,"parent":0,"menu_order":91,"comment_status":"open","ping_status":"open","template":"","meta":{"_uag_custom_page_level_css":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[25852],"tags":[],"class_list":{"0":"post-16","1":"page","2":"type-page","3":"status-publish","4":"has-post-thumbnail","6":"category-real-food-defined","7":"entry"},"yoast_head":"\nMeal Ideas & Resources ⋆ 100 Days of Real Food<\/title>\n<meta name=\"description\" content=\"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\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meal Ideas & Resources\" \/>\n<meta property=\"og:description\" content=\"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\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/\" \/>\n<meta property=\"og:site_name\" content=\"100 Days of Real Food\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/100daysofrealfood\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-14T13:53:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"332\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@100daysrealfood\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/\",\"url\":\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/\",\"name\":\"Meal Ideas & Resources ⋆ 100 Days of Real Food\",\"isPartOf\":{\"@id\":\"https:\/\/www.100daysofrealfood.com\/#website\"},\"datePublished\":\"2010-05-26T11:32:11+00:00\",\"dateModified\":\"2022-08-14T13:53:48+00:00\",\"description\":\"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\",\"breadcrumb\":{\"@id\":\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.100daysofrealfood.com\/real-food-resources\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.100daysofrealfood.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What Is Real Food?\",\"item\":\"https:\/\/www.100daysofrealfood.com\/category\/what-is-real-food\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Real Food Defined\",\"item\":\"https:\/\/www.100daysofrealfood.com\/category\/what-is-real-food\/real-food-defined\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Meal Ideas & Resources\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.100daysofrealfood.com\/#website\",\"url\":\"https:\/\/www.100daysofrealfood.com\/\",\"name\":\"100 Days of Real Food\",\"description\":\"Read Food Is Easier Than You Think\",\"publisher\":{\"@id\":\"https:\/\/www.100daysofrealfood.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.100daysofrealfood.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.100daysofrealfood.com\/#organization\",\"name\":\"100 Days Of Real Food\",\"url\":\"https:\/\/www.100daysofrealfood.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.100daysofrealfood.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2021\/08\/cropped-100-Days-of-Real-Food-horizontal-logo-Red.png\",\"contentUrl\":\"https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2021\/08\/cropped-100-Days-of-Real-Food-horizontal-logo-Red.png\",\"width\":298,\"height\":131,\"caption\":\"100 Days Of Real Food\"},\"image\":{\"@id\":\"https:\/\/www.100daysofrealfood.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/100daysofrealfood\",\"https:\/\/twitter.com\/100daysrealfood\",\"https:\/\/instagram.com\/100daysofrealfood\/\",\"https:\/\/www.pinterest.com\/Leake100Days\/\",\"https:\/\/www.youtube.com\/user\/100daysofrealfood\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Meal Ideas & Resources ⋆ 100 Days of Real Food","description":"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","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/","og_locale":"en_US","og_type":"article","og_title":"Meal Ideas & Resources","og_description":"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","og_url":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/","og_site_name":"100 Days of Real Food","article_publisher":"https:\/\/www.facebook.com\/100daysofrealfood","article_modified_time":"2022-08-14T13:53:48+00:00","og_image":[{"width":500,"height":332,"url":"https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_site":"@100daysrealfood","twitter_misc":{"Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/","url":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/","name":"Meal Ideas & Resources ⋆ 100 Days of Real Food","isPartOf":{"@id":"https:\/\/www.100daysofrealfood.com\/#website"},"datePublished":"2010-05-26T11:32:11+00:00","dateModified":"2022-08-14T13:53:48+00:00","description":"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","breadcrumb":{"@id":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.100daysofrealfood.com\/real-food-resources\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.100daysofrealfood.com\/real-food-resources\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.100daysofrealfood.com\/"},{"@type":"ListItem","position":2,"name":"What Is Real Food?","item":"https:\/\/www.100daysofrealfood.com\/category\/what-is-real-food\/"},{"@type":"ListItem","position":3,"name":"Real Food Defined","item":"https:\/\/www.100daysofrealfood.com\/category\/what-is-real-food\/real-food-defined\/"},{"@type":"ListItem","position":4,"name":"Meal Ideas & Resources"}]},{"@type":"WebSite","@id":"https:\/\/www.100daysofrealfood.com\/#website","url":"https:\/\/www.100daysofrealfood.com\/","name":"100 Days of Real Food","description":"Read Food Is Easier Than You Think","publisher":{"@id":"https:\/\/www.100daysofrealfood.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.100daysofrealfood.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.100daysofrealfood.com\/#organization","name":"100 Days Of Real Food","url":"https:\/\/www.100daysofrealfood.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.100daysofrealfood.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2021\/08\/cropped-100-Days-of-Real-Food-horizontal-logo-Red.png","contentUrl":"https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2021\/08\/cropped-100-Days-of-Real-Food-horizontal-logo-Red.png","width":298,"height":131,"caption":"100 Days Of Real Food"},"image":{"@id":"https:\/\/www.100daysofrealfood.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/100daysofrealfood","https:\/\/twitter.com\/100daysrealfood","https:\/\/instagram.com\/100daysofrealfood\/","https:\/\/www.pinterest.com\/Leake100Days\/","https:\/\/www.youtube.com\/user\/100daysofrealfood"]}]}},"uagb_featured_image_src":{"full":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"thumbnail":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-210x210.jpg",210,210,true],"medium":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-400x266.jpg",400,266,true],"medium_large":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"large":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"1536x1536":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"2048x2048":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"portrait":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"landscape":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"wprm-metadata-1_1":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-500x332.jpg",500,332,true],"wprm-metadata-4_3":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-500x332.jpg",500,332,true],"wprm-metadata-16_9":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-480x270.jpg",480,270,true],"feast-square-1x1-720x720":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"feast-square-1x1-360x360":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-360x332.jpg",360,332,true],"feast-square-1x1-180x180":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-180x180.jpg",180,180,true],"feast-portrait-2x3-720x1080":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"feast-portrait-2x3-360x540":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-360x332.jpg",360,332,true],"feast-portrait-2x3-180x270":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-180x270.jpg",180,270,true],"feast-content-720px-wide":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"feast-content-360px-wide":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-360x239.jpg",360,239,true],"feast-content-180px-wide":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-180x120.jpg",180,120,true],"web-stories-poster-portrait":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332.jpg",500,332,false],"web-stories-publisher-logo":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-96x96.jpg",96,96,true],"web-stories-thumbnail":["https:\/\/www.100daysofrealfood.com\/wp-content\/uploads\/2010\/05\/Lunch-Ideas-500x332-150x100.jpg",150,100,true]},"uagb_author_info":{"display_name":"Lisa Leake","author_link":"https:\/\/www.100daysofrealfood.com\/author\/lisa\/"},"uagb_comment_info":331,"uagb_excerpt":"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…","_links":{"self":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/pages\/16","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/users\/36"}],"replies":[{"embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/comments?post=16"}],"version-history":[{"count":58,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/pages\/16\/revisions"}],"predecessor-version":[{"id":215297,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/pages\/16\/revisions\/215297"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/media\/1842"}],"wp:attachment":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/media?parent=16"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/categories?post=16"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/tags?post=16"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}