Sample Meal Plan

Week One Meal Plan Sample Meal Plan

A recent commenter brought to my attention that I have not yet published any sample meal plans. I have been meaning to get this up for a while, so here they are, finally! For my family, breakfast always consists of vegetable and meat omelets and occasionally almond pancakes with fresh strawberries. Lunch is some variation of leftovers from the night before on a salad or wrapped in romaine lettuce. Dinner is always a protein and lots of veggies. Have better ideas for meals? Leave some feedback!

“Wellness Lifestyle” One Week Meal Plans

Note: Breakfast each day is 2 egg omelet with as much veggies and meats as you want to add (can be good use for some leftovers from night before)

Day 1

Lunch-Chicken salad over lettuce with carrot sticks
Dinner- Shrimp stir-fry (In skillet or wok, heat 4 TBSP butter. Add 1 pre-cut onion and 1 pre-cut pepper, cook 2 mins. Add pre-cut zucchini or squash and cook 2 mins. Add 1 lb frozen broccoli, cook 2 mins. Add frozen shrimp and cook until veggies are tender and shrimp is heated. Add desired spices (garlic, basil, salt, pepper, etc). Right before eating, add ½ package of cream cheese and stir until melted (optional).

Day 2

Lunch- leftover stir fry wrapped in romaine leaves
Dinner-One sliced, grilled chicken breast, 1 sliced pepper, 1 onion, reheated on greased cookie sheet. (optional, 1 baked winter squash, reheated) Salad.

Day 3

Lunch-Leftovers from night before in romaine leaves with avocado
Dinner-Chili (reheat) with sour cream and cheese (both optional) over spinach or with side salad

Day 4

Lunch-leftover chili by itself or wrapped in romaine leaves with cheese and sour cream
Dinner-Reheat eggplant pizza, salad

Day 5

Lunch- Leftover eggplant pizza or chicken salad
Dinner-Fajita salad (in skillet with oil or butter heat remaining sliced chicken breast, one sliced onion (or more) remaining sliced peppers. Add 1 TBSP cumin. Serve over spinach or lettuce with avocado, salsa, cheese and sour cream (optional)

Day 6

Lunch-fajita tacos with leftover fajita meat wrapped in romaine with avocado, salsa, cheese and sour cream
Dinner-reheated meatballs and salad

Day 7

Lunch-tuna salad on spinach or carrot sticks


nuts, deviled eggs (mix yolks of hard boiled eggs with ½ avocado and mash. Add small amounts of mustard, dill and spices to taste. Put back into eggs and top with bacon crumbles(optional)), sliced cucumber, celery sticks, carrot sticks, tuna salad, small amounts of fruit.

One Week “Wellness Lifestyle” Cooking Day Instructions

It will simplify your life tremendously if you can pre-cook most of this so it is available on-the-go when you need it. I try to pre-cook everything on Saturday so it is ready for the week. To get all the prep done in about 3 hours, do the following:

  1. Bake all chicken in buttered dish with spices and butter on it.
  2. Hard boil 6-8 eggs (per egg eater in family)
  3. Pre-slice zucchini, squash, onions, peppers, cucumber, etc and store in separate containers or bags
  4. Once chicken is done, cube 2 of them and slice three.
  5. Bake winter squash-cut in half, scoop out seeds, put 1-2 TBSP butter in and spices (optional). Bake open side up on cookie sheet (same as one for chicken) at 325 until soft. Store in foil for re-heating.
  6. Make chicken salad. Store in fridge in closed container.
  7. Make Chili (1 lb ground meat, 1 can diced tomatoes, ½ can tomato sauce, 1 chopped onion, cumin and other spices to taste)
  8. Make eggplant pizza- peel eggplant, cut into ½ inch slices. Cook on greased cookie sheet at 375 until well browned on both sides. Top with small amount of tomato sauce (add whatever spices you want) top with cheese and chopped onions, peppers, etc.) Store in foil to re-heat. This is also fast to make fresh if you don’t want to make ahead.
  9. Make meatballs with 1 lb ground meat and spices (parmesan, garlic, Italian, basil, etc.) coat in pasta sauce. Store covered in fridge.
  10. Make salmon or tuna salad by mixing well-drained fish with ½ package of cream cheese and dill (optional) and spices. Store closed in fridge.

Week One “Wellness Lifestyle” Shopping List

This shopping list will give you a rough idea of what to buy for a week. Adjust as necessary. It is designed for two people, so just double (or triple or quadruple) depending on family size.

  • 1-2 lbs almonds (raw if possible)
  • 1 lb walnuts (optional)
  • 2-3 dozen eggs
  • 2 avocados
  • 2 (or more) heads Romaine lettuce
  • 1 big bag spinach
  • 4 large sweet peppers, any color
  • 1- 3 lb bag onions
  • any fruit you want, stick mainly with berries or grapes to start off (optional)
  • 2 medium zucchini or summer squash
  • 1 lb frozen shrimp (or fresh, just pre-cooked)
  • 2 (1 lb) bags frozen broccoli
  • 1 block of your favorite cheese (this is optional on everything, so just get what you want)
  • 1 can (organic) diced tomatoes
  • 1 BIG (15 oz or bigger) can of tomato sauce
  • Cumin (spice, if you don’t already have it)
  • 1 bag carrot sticks
  • 2 cucumbers
  • 1 package cream cheese
  • 1 can salmon or 2 cans tuna
  • 1 large eggplant
  • 1 winter squash
  • 1 lb butter
  • 1 container (8 oz or bigger) of full fat plain regular or greek yogurt (organic)
  • 1 package bacon (optional)
  • 2 lbs ground beef or turkey
  • 5 chicken breasts (or boneless thighs if you like them-cheaper)
  • sour cream (optional)
  • 1 jar of pasta sauce (check ingredients, no added sugar or grains)
  • 1 jar salsa (check ingredients)

Do you meal plan? Share below!

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Reader Comments

  1. Emily says

    This looks FANTASTIC. Can’t wait to try! I’ve never seen cream cheese in a stir-fry before…does it just add “body” or more flavor to the ingredients?

      • Dani Lee says

        wow…I tried this one, the stir fry shrimp and cream cheese. Its the very first one we tried…..”we” meaning I and the rest were all kids….picky little eaters, and all of them loved it, so did I . I was scared to try this dish at first and it was a lovely surprise once I did try it. I didn’t know you could make a stir fry with no noodles that actually fills you up!…we could hardly eat our ice cream after! I am not kidding!

  2. Jean says

    I don’t eat meat, fish or poultry. I do eat eggs and dairy from local farms, though.
    Can you help me? Thanks

    • says

      If you are trying to stick to a low-carb type diet, it certainly be
      tough without using any kind of animal sources of protein. Eggs are
      awesome, but unless you are eating them for every meal, you will have
      to make some conscious efforts to get enough proteins and fats. I’d
      still recommend avoiding the grains and legumes, though you might
      need some starchy vegetables just for the density. Try using
      something like to track your food intake and see how much
      protein/fat you are getting. Ideally, you want total carbs around 100
      grams a day (less if you are trying to lose weight) which will be
      difficult without the meats. Coconut products, especially the oil,
      are a great source of the saturated fats you aren’t getting from the
      animal fats, so try adding some coconut oil or some kind of coconut
      in for at least a couple meals a day.
      Hope that helps some!

      • jean says

        Hi! I have really enjoyed reading the information on your blog. I love the meal plan and just have one concern about your carbs recommendation in your above comment. Your brain can only use glucose as a fuel and therefore you should get at least 130 carbs a day. The brain cannot use protein or fat for fuel.

        • Cheryce says

          Hi Jean–that isn’t true. In the absence of carbs (the glucose they covert to, rather), your body can and will use fat and protein as fuel. Carbs are the body’s preferred fuel source and when they are present, will be burned first. The second choice is fat. In the absence of carbs, our bodies will burn fat next, followed by protein.

          For this reason, short, quick burst exercises are not effective for people consuming lots of carbs, as the body will burn them first and isn’t going long enough to burn through them and into the fat we really want to lose. So for people who want to burn off the fat, but do so in short, quick burst exercise, like Tabats, a diet lower in carbs is really ideal. However, if longer, endurance type exercises are your thing, then having a higher amount of carbs works fine because you’re moving long enough that your body taps into your fat reserves.

          I hope that is helpful. :) Avocados and Coconut are an amazing source of healthy fats and I would recommend them over nuts.

          Good luck with whatever your goal is!

    • Annie says

      Jeand 101…Have you ever tried using Tempeh as a substitute in traditional meat dishes? It is a nicely textured fermented soy product (so very healthy) and is really tasty in most dishes, ie the stir fry.

  3. Lee says

    Hello, I love your blog! Can you give us some school lunch idea for our kiddies that are used to eating the traditional sandwich, juice and chips?

  4. patty says

    can’t eat almonds, beef, oregano, black pepper, basil, wheat et al., corn, peanuts, oats, paprika and whey.

  5. Dittmar says

    In August 2011, I got sick with colitis, which I have had on and off since my mid twenties.  I was told about the specific carbohydrate diet, which is also a NO GRAIN diet.  I have been on this diet since mid August.  I don’t miss the grains, but I seem to get extremely tired.  I had cancer in 2002 and went through treatment and experienced this very same extreme tiredness that I seem to be having on and off on this diet.  I would appreciate in recommendations on what or how I should eat on this diet, so I can overcome this crash of energy.  

    • Alisha says

      Hi, hope you don’t mind me butting in… but I just read this and thought I would mention the book The Maker’s Diet. Have you heard of it? It is a 40 diet plan that heals the colon/intestines and digestive tract and has been known to help cure IBS, Crone’s Disease, and other serious diseases. I know people who have done it and have been completely transformed. He gives food and recipe ideas for you too. Hope this is helpful!

  6. Alisha says

    Thank you so much for sharing so much wonderful information! My husband and I eat very similarly and have been for about 5 years now. I have overcome MANY health problems from changing my diet like you explain. I do have a question, though. My midwife is a nutritionist and she told me that I shouldn’t eat anything but fruit in the morning because the body is coming off of the night’s fast. She said that the morning is when your body is rebuilding from the cleanse of the night, so we should eat fruit because it’s the easiest to digest and won’t disturb the “rebuilding”. I would love to know your thoughts on this! If you don’t mind sharing?
    Also, on a little side note… my husband has a hard time with sour cream (and we mostly eat raw milk dairy products) and we have found that yogurt is a wonderful substitute for sour cream! I have heard of other people not handling sour cream well, so I thought I would share this info. since it was so helpful for us!

  7. Gossett says

    I love these ideas and did a grain-free diet for a couple of months last year. I watched excess weight fall off andd I was feeling great!   However, it is very difficult to stick with anythng strict when I am having to prepare two separate meals every day,as my DH is an extremely picky eater and is allergic to coconut.  The added expense and the extra effort of preparing two meals at one time is overwhelming.

  8. Joanne says

    How did you cook those meatballs…fry or bake…I put Romano, Parmesan , garlic and pepper in them and they smell like heaven.

  9. Joanne says

    Thanks, I’m trying no grains and went shopping and got all the ingredients for the seven day meal plan. I love the chicken salad anJd chile. Even tried the biscuit recipe but used almond flour instead about 1 1/2 cups. They needed something so I sprinkled onion powder and garlic on them. Then spread a thin layer of yogurt on them. My husband took them with the chile for lunch. The calorie intake is about 132 per biscuit. Would the biscuit and chile be to much protein at once? Almond flour, eggs butter?
    I am so happy a friend posted the link on grains

  10. Kimball says

    This sounds great but I’m concerned about the cost of this diet. Do you have any tips for cutting cost while avoiding grains? I unfortunately find that grains are a cheap way to get full and I’m a college student so cheapness is unfortunately a priority

    • Joanne says

       The one thing I find very expensive is the coconut and almond flour. I was told that Trader Joe’s is less expensive. Not sure if you have one around….I am enjoying most of the meals except the meatballs I baked them and they came out like rubber. I would cut the recipe in half if you are alone for the meals….I feel so much better just being off of wheat for a month. I was getting sick so much. When I look back at how much white flour I ate because it was quick and easy. Now I have energy to make meals. This plan makes a lot of food. Maybe you could cut things in half and/or freeze it. The chile is excellent and the chicken salad wrapped in romaine. Making the stir fry tonight. Good luck and hope you can find a way to get away from grains.

    • Leah says

      In reply to someone who was struggling financially, without commenting on specific ingredients, here is the best advice I can give:

      I find that I really struggle if I am short of time and money. However, if I don’t have money but do have time, then the possibilities open up extensively. Try to set aside a little time, even if you are short on both, since once you set up ‘systems’ to manage, you will become faster at implicating them. They will become second nature. It is worth the initial ‘time outlay’ for some.
      1. Always price compare – you would be amazed how much you can save sometimes by buying a few ingredients elsewhere. If you are struggling to to work out whether something is cheaper then looking at the price per kg/ml etc is an accurate indicator. If you can do this on foot then do – remember that fuel is expensive. A suitcase on wheels is a great answer to a taxi/car or buying a ‘granny’ trolley.
      2. Try to shop (or return) at the end of the day when reductions are prominent. Don’t be afraid to ask if they will knock off more. Sometimes they are just about to do another round of reductions.
      3. Make sure you have adequate freezer space. This means that you can cook in bulk when you feel like it and have meals ready saving time and money. Also, when there is a deal you can freeze a few extra packs of whatever saving you cash another week. Remember that buying frozen can be cheaper than fresh. There may be some health/quality implications here, however, you have to assess this on an individual product level. Look at what is the best for you.
      4. Grow anything you can. If you use a lot of salad then try growing some. Start small if you are not comfortable with a whole salad range!. You don’t have to grow everything at once! There are some amazingly inventive ways posted on the internet to grow in flats and small spaces.
      5. Make your own if possible. Almond flour and nut butters for example are incredibly simple to make at home. Mayonnaise is so cheap and easy when compared to some of the shop bought. Plus having control over ingredients is a massive benefit. Research every product that you use regularly to find out how it is made and whether it would be beneficial to make it yourself. Some benefits may only be health ones and not financial but many will be both. Some may not be worth the time to you.
      6. Use the internet!. Don’t pay for advice (books etc) when so many people are offering it for free Look on the internet for alternatives, cheap recipes, suggestions and advice. The internet is an amazing wealth of knowledge in the form of articles and blogs, which will help you in many aspects of saving money. You can learn almost any skill with the help of the internet too. Health foods and supplements are often much cheaper from online shops. Don’t forget to check that you are buying from a reputable source however!
      7. Be creative. As suggested in tip 1 – a suitcase on wheels makes for a great alternative to buying a trolley or using a taxi or car. Can you hitch a lift with a friend? Do you go past a store every day and yet return with a car once a week to shop? (you could bring a few items home daily instead and only return once a fortnight with the car) Could you pop in on your way home for reductions somewhere? Can you plan your route better to save time and money? Do you have anyone you can share bulk purchases with? Buying in larger quantities can work out cheaper but the initial outlay is just too much sometimes. Do you have anyone you can share the cost with so you both benefit? Are there times when you could be researching on the internet like when sat on a bus or train? Make the most of your time. Think about how by working things differently you could get more out of your day.
      8. BE REALISTIC. My most important point I think. Will doing a weekly food preparation session benefit you for time so that you can spend more time looking for better deals money wise? Or time doing whatever to benefit you? I tried doing weekly food preparations because I wanted to be that ‘super organised healthy’ person but I found that I just wasted the food instead. I have to eat what I fancy that day so personally I can only prepare on a daily/next day basis. I felt disappointed when I finally realised that no matter how hard I tried, it just wasn’t for me. I felt like a failure! Which, looking back, is ridiculous! I should have been happy that I stopped wasting food and stressing myself out.

      My point here is that in order to save time and money, you have to be honest with what sort of person that you are and work your life accordingly. It is very tempting to read other people blogs, see the happy colourful pictures, assume that they have life all worked out and want to join the ranks of superwoman/man (lets not be sexist) in blogland. However we all individual. It is too easy to feel guilty nowadays. Assess your situation. Be realistic about what you can and cannot do or afford. Just because you think one blog has amazing recipes doesn’t mean that you have to sign up full time to their kind of lifestyle. Cherry pick the best. Apply systems only if they are relevant and will improve your life. Make your time and money work FOR YOU

      P.s Don’t forget to save your jars! Wash them out and reuse them. There are some great things that you can re use them for plus they look much prettier than plastic. World lables has many free label templates that you can use. Also, you are helping the environment. If you don’t want to use them then save and donate to others that do. I always want jars but barr asking friends, I can’t find any strangers on freecycle (I’m from the UK) that will ever donate in my town. I find this incredibly frustrating since I want baby food jars which none of my friends have as waste products. I know that many unwanted jars are going into landfills or recycling daily . . . and I need them. What a silly situation eh?!

    • says

      Unfortunately, even with the extremely long process of using heirloom wheat, then soaking, sprouting and fermenting, you’ll still be dealing with lectins and anti-nutrients which many of us just can’t handle, plus there is no biological need for them. Definitely the best option if you’re going to eat it, but still not good…

    • says

      They are, and I’ve written before about how I soak and dry them to minimize this, but they don’t have the more harmful lectins in them and in moderation, I feel, are ok. We definitely don’t consume daily but they can be made into great flour substitutes…

  11. says

    Could you please explain “1 BIG (15 oz or bigger) can of tomato sauce”?  Is that juice?  Or like a pasta sauce?  I should explain… “tomato sauce” where we come from is like a brown sauce… added to a meal as a condiment.Thanks.
    Christine R.

  12. George says

    Wellness Mama, when I hear chicken salad, I think of chicken chunks with mayo dressing.  You use cream cheese.  Are you anti-mayo? Do you think mayo is bad? Or Do you just have a taste for cream cheese over mayo?

  13. says

    confusing all this info because just like you are preaching “grains are bad mmkay” tons of other sites preach “dairy is bad mmkay” so just who the hell are we supposed to listen to?? If we dump both grains AND dairy what are we left with? Basically a bunch of plants trees n bushes that the earth gave us so maybe that’s all we’re meant to live off?

    You use FULL FAT yogurt, tons of cheese too. This is all as processed as anything else and is surely bad???

    On another note, 100gms of carbs per day? If I’m a bodybuilder trying to gain weight I am looking at close to 100gms of carbs PER MEAL! OR is that all wrong? Can I consume this diet whilst weight training 3x a week and still pile on the muscle? SO much contradicting info on the net these days no one seems to know the actual truth!

    • says

      There’s definitely a lot of info out there and part of it is finding what specifically works best for you. That being said, most people benefit tremendously from removing grains (and dairy sometimes) and replacing it with vegetables, fruits and starches like sweet potatoes. Basically, meat and vegetables are much higher in nutrient and when partnered with healthy fats (like quality coconut oil) can be great. If you are a body builder, I’d actually suggest something like the Leangains protocol (Google it) or something similar to a higher carb paleo diet since you’re putting some stress on your body with training (a good kind) and need all the repair ability possible. If you are doing cardio or intense training, things like sweet potatoes, squash and fruit are great for helping refuel glycogen. Good luck!

    • says

      I don’t like “can’t” when it comes to food, but there are definitely better choices :-) That being said, rice or potatoes would be preferable to gluten containing grains…

      • says

        Thanks for the replies mama. I’ve looked into this Leangains Protocol thing and the top google pages come to Martin  Berkhan’s blog. There’s tons of stuff to get thru but so far when finding pages on his actual meals, he eats a TON of total crap. Grains (potatoes), cakes, seems mad on cakes and much more. I definitely subscribe to the whole IF thing, sounds fine. But some of the  bad foods he eats…am I missing something here?

        • says

          When I’m training, I stick with the general carb and protein ratios but get the carbs from sweet potatoes, fruit, almond flour baked good, etc. He doesn’t focus on the health aspects of what he is eating but just the general macronutrient content and I think it can be even more effective if you actually eat healthy foods with the same ratios.

          • says

             I’ve decided I’m going to go paleo, just purchased Nikki Young’s Paleo Cookbook and will try my best to stick to it, but realistically I will prob still eat the odd peanut, drink alcohol (once a week), and cheat with bad stuff maybe once or twice a week. That alone should see a massive difference in me for sure. I mean sugar is like heroin for me, u can’t just STOP! lol

      • Mary says

        Sweet potatoes, although they have more (natural) sugar in them, are way better for people than white potatoes, due to their high fiber content.

        Brown rice or whole-wheat pasta are also better for people due to a much higher fiber content.

        Having said all of the above, I wouldn’t cut such carbohydrates out of one’s diet.

  14. Raechelle says

    I’m just wondering…and maybe you’ve mentioned this but I missed it; is quinoa a no-no if one is avoiding grains?
    Also, would sweet potato be a no no if doing this eating plan?
    Thank you!

  15. Gabriele Hawthorne says

    We had this stir fry for dinner and is awesome my husband and the nineteen year old loved it the twins are still getting used to it.

  16. Lea says

    Hmm interesting.. You make a strong point against eating the grains, and then you promote chicken salads, shrimp and other meats. Chicken IS fed on grains, shrimp eats all kinds of plankton, parasites, and red meat is not even worth discussing (there is enough information on the essence of their diet all over the internet) and the quality of processed meat found in the markets is below all standards of healthy living.
    As much as I understand (and approve) the idea of removing grains from daily healthy diet, I find your message is incomplete.

    • says

      I also promote 100% grassfed beef, pastured poultry, and wild caught seafood. I agree that most supermarket meats are terrible, and I speak about protein sources in other article, but don’t go into the specifics in every recipe or meal plan that I write…

      • Tiffany says

        I have a quick question/something that I haven’t really seen on your blog (but I am new). I totally support you on doing what is healthy for your family, and I appreciate all the work you have done to be knowledgeable, but have you thought much about your lifestyle and the environment? While MOST of your ideas/practices/norms are eco-friendly, such as removing paper products, using organic produce, and making your own cleaning and hygiene products, some of your suggestions aren’t so friendly. While compared to the typical American, I would take hundred’s more like you, you advocate things like wild caught seafood. Having taken many classes in animal biology, ecology, marine biology, bioethics, I know a few things about the environment and how awful we are to it. While I’m a total omnivore and love my meat, wild caught fish is a serious concern to our marine ecosystem. There are SERIOUS problems of over-fishing, and one of the ways we have tried to combat such a terrible problem (not only to fish but also to the entire marine ecosystem that we rely heavily on) is farming of fish in freshwater lakes. I just wanted to know more of an environmentalist side of what you do to make sure your methods aren’t only friendly to your body, but also friendly to God’s creation? Thanks for your time, and I really do support most of what you advocate!

  17. Tina says

    Pre-cooking and reheating sounds practical but what about the nutrients? Especially cutting and preparing vegetables in advance and having them in the fridge for days must influence their nutritional benefit – shouldn’t food be prepared as fresh as possible? Do you mean “freezing” the prepared chili, chicken etc..?

  18. kara says

    I see you use dairy, what do you say to the people that have done extensive research on dairy and say that casein is slowly killing us, too? forksoverknives

      • says

        Occasional? You have people eating dairy every meal by the looks of it,and nothing is mentioned about raw let alone “occasional” and no form of dairy is healthy in any respects do your homework!

        • Della Nicholls says

          whoa, what a bitchy comment. These are obviously ideas not a complete diet and you have to use commonsense. I think Mama has put together a pretty good balance and not so restrictive that I won’t have any choices.

        • Venus L says

          Actually, it’s been shown that different genetic groups respond differently to dairy, and some groups (ie, Northern Europe) do thrive on it. Especially fermented dairy such as kefir can be an incredibly healing and nutritive food. Kefir actually healed my allergies. Every body responds differently, so take your own advice and do your homework! ( That said, everyone responds differently to the paleo diet too. I, for one, don’t thrive on a meat-heavy plan, and my body LOVES legumes like lentils and beans despite all the paleo propaganda… Body is wisest!! no book, article, or blog)

  19. Deborah Showalter says

    Thanks for sharing all of this information! I am just at the beginning of figuring out how to change my diet for the purpose of tooth remineralization. It’s challenging as I also have 4 young kids, holidays are coming up, etc. I’ve been reading Ramiel Nagel’s book about Curing Tooth Decay. He recommends several meals a week (or even daily?) of organ meat…liver, etc. I haven’t looked through all of your meal plans, but so far I haven’t seen you including this. Do you think it is necessary?

    • Shelly says

      Have you tried a good calcium supplement? I was worried about that as well but couldn’t bring myself to eating organ meats. I took calcium supplement and everything was good when I went to the dentist.

  20. says

    How is eating eggs and dairy everyday better? They are both very bad for you (grains and dairy) and neither should be eaten in excess everyday, makes me question the validity of this article…

      • says

        To cook with oil is way healthier, whats with all the dairy it has been proven over and over that is isn’t the healthiest choice, the only one that is OK to maybe use occasionally is goat milk butter, but for cooking grape seed oil and for non-heated dishes cold pressed olive oil is a much better choice.

        • says

          I”d really love to see any science backing that up. Oils oxidize more easily and aren’t as stable for cooking. Saturated fats (from good sources) are absolutely essential, as the majority of the fats in our bodies are composed of these types of fats…

        • Fisha says

          You sound as if health is very important to you. That is commendable. I challenge you to read studies by Dr. Westin Price. Or Google the Westin Price Foundation. The CEO, or head of the foundation has a book out, I can’t remember the name, but it talks in length about raw dairy, meats and grains. Wellness mama is correct about the grains. The evidence supporting a raw diet is very compelling in this book. The first 1/4 or so of the book is literature. The last 3/4 are recipes. That follow the literature, they speak about soaking and fermenting your grains, nuts and legumes. There is evidence that animal fat is essential for brain function. This book is also at Marlean’s Deli. As for oils mama is correct. They have low burning points and can become rancid quickly. Have you ever opened up a box of grains, like chips,crackers or cookies and noticed even though the expiration date is in the future, your item has gone rancid? A lot of peoples sense of smell and taste have been hindered by many pollutants and they can not detect when a product has gone rancid. The book a Prescription for natural healing, by Phylis A Balch, is like the Naturopathy Bible. This is a great reference guide to almost any food, or vitamin, and includes disease. Eating rancid food is carcinogenic. You are correct that first press/cold pressed olive oils are good for you. They just cannot hold up to heat. Oils that are heated up actually undergo a genetic mutation. The Greek and or Mediterranean diets use uncooked oils. I advise expanding you health search as it sounds like you really care.

  21. Christopher Dunning says

    This is an interesting article, but can you explain a bit more about what you mean by this: “human brain function and physical ability peaked just prior to the agricultural revolution”?

    I can understand the peaking of physical ability (partly because more physical activity was necessary for survival pre-ag revolution), but what does it mean that human brain function peaked prior to ag. revolution? How do we know this?

    And doesn’t it seem that our current (last 100 years), apparent acceleration in scientific discovery and development is indicative of high brain function?

    • Marc Montti says

      perspective broadening-

      modern school system fallacies-

      1. classes structure – a strict time scheduled v.s. a scheduled structured around the students needs and desires to explore on by the pull of curiosity…)

      2. prevalence of right handedness (stimulating dominant left hemisphere growth)…

      3. left hemisphere dominant culture. what does this mean for creativity and emotional well being

      (IQ)Intellectual V.S (EQ) Emotional –

      1. -how is EQ important for living a full-filling life from a psychological viewpoint? what does it mean to live a fulfilling life?
      2. -does western lifestyle have an impact on EQ? {work, social group expectations, environmental stress-ors, societal expectation(conformity)}

      without a strong balance within the personal self the majority of society will tend to mold easily to external forces…. observe a (foundational strong) home schooled person falling into an encounter with a bully type (dominant) person V.S> the person that was public schooled….Google some study results please?

      we appear smarter than ever, however psychologically how healthy is our country as a whole? “the pharmaceutical/psychological health industry says it all…(big pharma is a bit of a monster in seeking new patients. Nevertheless, the “DSM” (containing psychological Definitions) raises questions that hold strong ties into the wellbeing of the whole society…overall moral (on a sub-conscious level) is Terrible, to say the least!

  22. Jue says

    I thought your piece was wonderful. I may not agree with everything 100%,, but I know the facts and media out their are mixing some of the facts up for us. I’m definitely going to take some of you considerations to heart. Thanks.

  23. Maxine says

    Thank you for this!! I have Grave’s disease and have made a decision to cut out grains to see if that will help. I LOVE my bread so I will miss it terribly! Thank you for posting an alternative menu which will make the transition much easier for me.

  24. sondra persaud says

    I agree about the grains to some extent..but when I looked at your sample menu..don’t like it at all, meat and dairy, canned products..and plus you also have the nuts you say are not good for you. grains are bad if eaten in abundance..eating a bit of it daily won’t cause any harm…along with wide variety of fresh veggies & fruits. I visited a remote village in india where rice and lentils and whole wheat bread are a staple..and I notice bright eyes, and good teeth, really white compared to mine..and they never visited a dentist or have toothpaste to use..they use salt and bark of the neem tree. I noticed a few cavities..I was blown away and ashamed..My teeth was in bad shape…and these people can only afford to eat a little at a time…not over weight and have an abundance of energy comparing to others.

  25. Pracchi says

    Hi read your article how grains are causing damage to our body. I’m a vegetarian, i simply can’t stand the smell of meat, chicken or fish also allergic to egg. What suggestion you have for me. It would be a great help

  26. Mina says

    I think this meal plan is really healthy and delicious at the same time. A happy and fun way to live healthier.

  27. Paul H. says

    I know this is an old post, but maybe you’ll still see my comment.
    I love the meal plan, but my biggest concern is the number of calories. I’m a 25-yo who strength trains and exercises regularly, so I need a good amount of calories to keep myself fueled. Any suggestions on how to increase caloric intake while still following healthy dietary guidelines? Should I just increase the amount of food in these recipes?

  28. Sarah Nicole says

    I’ve recently read a few articles pertaining to Greek yogurt.. Apparently the whey acid that is left over from the process of making it is extremely toxic to the environment & manufacturers are at a loss as to what to do with it. I was just wondering if you knew anything about it. Is organic safe, or is it all one & the same??

    • Karl says

      Grains is only a small part of the problem. Egg is not a food. Egg is like eating a Fetus. Just because traditionally certain things like eggs, meat etc.. have become acceptable forms of food does not mean they are right to eat

      • Cori says

        An egg is not a fetus unless it’s fertilized. Chickens produce eggs most of the year naturally similar to women having a period to shed their unfertilized egg once a month. You don’t need a rooster around to have a hen lay eggs and a hen does not miss her unfertilized egg when it’s eaten by a human because it’s not her baby. Saying one should not eat eggs because it’s unethical is like saying a woman shouldn’t have a period.

  29. ang says

    What about people who are vegetarians? I’ve been one since birth, and it’s also part of my religion, so I would rather not start eating animals if possible…

  30. Carrie says

    This all looks good for me, however my boyfriend has high cholesterol and cannot eat eggs, or red meat, or cheeses. What is an option for people like him?

  31. Kim says

    Hi I was wondering if u can give me the recipe for the blueberry muffins that u talked about at the begining.. Thanks

  32. Elizabeth says

    I just really don’t know what to think. Everyone seems to say or think the information they have is gospel, I just wish everyone were on the same page and stop confusing the rest of us. What I know for a fact is that I feel tired when I wake up and stiffness in my body and it isn’t because I need a new mattress although that would probably not hurt. Seriously Katie, help me. I have shortness of breath, can’t seem to get rid of this stomach, and over weight. I just feel doctors I have seem are absolutely useless. Now I hear no grains, rice, potatoes, etc. Can you please help a sister out.

  33. crystal clark-schrock says

    I have read that sprouting grains and beans take out the gluten! We use Ezekiel bread only and are vegetarians? Is this ok- if not then what other options do I have?

  34. amanda says

    This was wonderful!! I am pretty terrible when it comes to cooking and meal planning. My daughter is 8 months old and will be eating table food sooner than I think and I want her to start right and eat healthy. That being said, skipping dinner during the week and grabbing a carrot is no longer an option as there is another little being to feed:) The meal plan was great especially with the grocery list. I shopped, I prepped, and we ate all week! Including lunches! That never happens in my house! I am so inspired now and feeding us doesn’t seem so overwhelming. Thank you again !

  35. Gilda says

    A relative forwarded your article to me and I read it with interest. However, if I were to follow your recommendation, I don’t know what the heck I’d eat. Your recipes are full of all the things that my N.D. has, with testing, eliminated from my diet. Eggs (there goes your recommended breakfast), soy, dairy (uh-oh, there goes a lot of other things you’ve suggested in your meal plans) and most types of beans are already off limits for me.

    What is left if I also take all grains out too?

  36. Michelle says

    I am curious about the nuts. I see you recommend in the meal plans to have nuts and that they are good for a snack, however, in an earlier post on oral health you said to cut out all nuts as they are detrimental to re-mineralizing ones teeth. I have been trying to make healthier habits in my eating habits as well as my oral health. Should i be avoiding nuts?

    Is it only certain types of nuts or only in certain quantities? Just wondering…

    • says

      Well, it’s very dependent on what you are doing. If you are not trying to actively remineralize your teeth because your oral health is good, then nuts in moderation (like for snacks and such) are fine. But they can block the absorption of minerals specifically, so avoid them when trying to absorb more minerals. Does that make sense?

  37. Yoseph says

    Hi katie loving your posts but im confused about a few things, since I am trying to actively remineralise my teeth should I cut out nuts, sweet potatos, and all fruits? Would bananas for example be okay?

  38. Kara B. says

    So incredibly overwhelming. I’ve recently just switched to a no processed food diet which I thought was great. However , it seems that there is always something else. Sometimes it all just seems to be a bit much. No one can believe as it is that I have never given my son sugar or anything with artificial dyes so on and so on. While I have enjoyed some your recipes and your blog is interesting… Life without grains and nuts and seeds and beans and legumes and dairy and whatever else I may have missed seems incredibly impossible for me. Especially since my husband could eat a frozen pizza every night of the week and be perfectly happy. Ugh. Sorry, but its just soooo much.

    • says

      I get it… it’s a really big switch. I promise I didn’t make it overnight, and you don’t have to do it either. Of course you will have to decide for yourself, but if you want to stay with us over here in real food land, do yourself a favor and take baby steps. Maybe just do a gluten free frozen pizza for a little while and see how you feel ;)

  39. Subbu says

    Katie, have u got any vegetarian options in the meal plan.., we are vegetarians And I know to cook only vegetarian dishes, on rare occassions we have chicken outside home. Could you some veg recipies for me please..

  40. rachel says

    Everything is supposed to be bad for u.
    U can look up whatever food u want and someone out there will be saying its bad for u. Some say any animal products of any kind is bad for u.
    (Jesus ate fish)
    Soy is bad. Pears have formaldehyde.
    We should only eat

  41. Angela says

    Hi Wellness Mama!

    Thanks SO much for sticking your neck out with fabulous education and advice about healthy eating. As a holistic nutrition student in Toronto, Canada, every thing you say is ringing true as I work my way through my diploma.

    I’ve done allergy testing with a naturopath friend and eliminated all allergens, removed all dairy and grains, significantly increased the veggies and fruit and returned to eating happily raised and meat, chicken and fish. I feel just great! The occasional consumption of sugar and/or alcohol knocks me on my bum so I really avoid these the majority of the time.

    Question for you – for the doubters out there like members of my family and many of my kinesiology (physical rehab) clients – could you please point me in the direction of research articles that would provide a firm reference for my discussions?

    Many thanks!

  42. Sherry Smith says

    Hi Katie,

    Love this site!
    My biggest problem is that I have to eat a low-salt diet, and my doctor suggested pastas, as they have no sodium.
    Would a whole-wheat pasta be all right to eat? Unfortunately, pasta is one of the few no-sodium foods out there. I’m also considering buying the “Veggetti” and making spaghetti out of zucchini. That looks like it could be promising.

    Thank you!

  43. Marie says

    Wellnessmama, is everything you use full fat? (Like the cream cheese and the sour cream) And does it all have to be organic?

  44. Kristine McClain says

    Dear Wellness Mama, Your articles have changed my life. I was diagnosed with RA over a year ago. I have used your articles on health. I cook with coconut oil, drink almond milk. Put lemon juice in my water,and many more things. I move around so much better now because of it. You are all about what is good for you. I need to say that any milk product is bad for you. Cows milk is a major inflammatory, I can tell when something has had milk put in it,my joints hurt terribly. Some of your grain free recipes you tell people to add cream cheese for flavor and creamyness. Eating any kind of milk based product is just as bad as eating any of the grains you have suggested… So please warn people of the health risks of milk also. Thank you.

  45. Susan says

    I’m interested in a better way of life for myself.
    Information about where to buy the whole grains to make my own flours, etc.
    To do the baking my mamaw did when I was a little child.
    To find the products necessary to make my own food without the preservatives that are killing me.

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