I’m glad you are interested in learning about whole foods meal planning. Eating real food is actually easier than preparing a bunch of processed nonsense in a box. I try to buy as many foods as possible that are organic, wild-caught, pasture-raised, and grass-fed that my budget allows. You will either pay extra money for healthy, nutritious groceries now, or spend much more on expensive prescription medications down the road. It can cost an excessive amount of money to be overweight, so choosing healthy habits is wise.
The same goes for exercise. Get fit in the present so you can get around in the future. So many people are using walkers and have a hard time getting off the couch. Check out my article on sarcopenia for a reality check. Start getting serious about building muscle and improving your strength. At the bare minimum, you should be walking every day to improve your mobility. Fine-tuning your nutrition and exercise plan is a great way to enhance your overall health. Consistency and discipline will get you results!
We eat gluten-free whole foods since my sons have Celiac. I try to keep these items stocked most of the time. Here are examples of foods and meals that are staples in our house:
Protein
Chicken
Steak
Ground beef
Bison
Eggs
Shrimp
Salmon
Starch
White rice
Potatoes
Gluten-free pasta
Non-GMO corn
Corn tortillas
Produce
Pineapple
Strawberries
Bananas
Honeycrisp apples
Blackberries
Romaine
Asparagus
Green beans
Carrots
Celery
Onions
Fresh herbs
Dairy/Dairy Alternatives
Stonyfield full-fat yogurt
Pecorino Ramano
Mozzarella string cheese
Soy yogurt
Rice milk
Coconut milk
Fats/Oils
Grass-fed butter
Avocado oil
Olive oil
Coconut oil
Transportable Healthy Snacks
Bone broth (thermos)
Raw, unsalted, unbaked cashews
Grass-fed beef sticks
Coconut oil popcorn
Apples
Bananas
Breakfast Meal Ideas
Potato, egg, cheese bowls
Cottage cheese, banana
Vital Proteins collagen peptide shake
Hard-boiled egg, pineapple
Vegetable (onion mushroom, bell pepper) & egg scramble, berries
Lunch Meal Ideas
Tuna salad
Savory coconut, beef & potato soup
Grilled chicken salad
Beef or chicken taco rice bowl, homemade salsa, tortilla chips
Bison burgers, homemade fries, apple sauce
Dinner Meal Ideas
Pasta with meat sauce
Steak, roasted potatoes, asparagus
Whole chicken, mashed potatoes, gravy, green beans
Chicken & rice
Italian sausage with marinara sauce, corn, side salad
I highly recommend cooking extra portions for dinner so you can pack them for lunch. Dinner leftovers tend to satisfy me more than lunch items. Planning ahead is key and ensuring you have the right groceries is important. On Sunday night I write down five dinners for the week after I’ve scoped out the pantry, refrigerator, and freezer. I create side dishes that focus on perishable items that are expiring. Get yourself a journal and write down your meals ahead of time. You’ll be more likely to stick to your plan.
Slowly begin to phase out processed food and replace it with whole foods. You will start to gain traction as you get the hang of your new meal plan. Remember that food is medicine! It’s the best way to receive maximum nutrients.
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Photo by: Ella Olsson
