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Meal Planning Ideas, Menus, Recipes and Tips

Use these meal planning ideas, menus, recipes and tips to help put the joy back into cooking and eating delicious wholesome foods!

Use these meal planning ideas, menus, recipes and tips to help put the joy back into cooking and eating delicious wholesome foods! 

Once you know how, planning, preparing and dishing up satisfying budget-friendly meals packed with nutrition is easy.

It is all about organizing tasty health building foods and coordinating recipes into a meal plan so you and your family can live a wonderful life filled with vibrant energy and glowing health.


Make Food Fun!

Make Food Fun!

Variety is everything!

Use seasonings and spices to enhance the foods rather than masking their wonderful flavors.

Foods harmonized in an array of shapes, sizes, flavors, colors, textures and temperatures, perfectly prepared and artfully presented in an attractive way, make them pleasing to the eye and especially appetizing.


Smart Meal Planning Ideas Start with Health Building Nutrition

How to Plan Nutritious Meals

Every meal should be fine-tuned to provide all the nutrition essential for the body to live at peak performance.

Purposely select high quality fresh foods; organic, if possible.

Strive to serve an abundance of fresh raw fruit, and cruciferous, leafy green and colorful vegetables each day.

Include and at least one serving of gently cooked leafy greens accompanied by a serving of cooked colorful root vegetables, such as carrots, sweet potatoes or beets.

Garnish salads with nuts, seeds and dried fruits, and with salad dressings made with cold-pressed oils, such as flaxseed oil, sesame oil, walnut oil, sunflower oil or olive oil.

Change your mind-set about using animal protein as a main dish.

Instead, think of animal proteins as a condiment or as any other ingredient used to add depth of flavor, such as onion or garlic, keeping individual animal protein portions to 2 ounces per person per day.

Serve casseroles, soups and stews containing eggs, meat, poultry or fish once a week and strive to purchase organic, free range poultry, grass-fed and grass finished meats, wild game, or wild caught cold water fish, if available.

Learn to make great tasting meals using organic plant based proteins, such as lentils, dried peas and beans.

Enjoy a variety of legumes in dips, sauces, soups, stews or as a garnish over salads and serve, cooked whole grain cereals, crackers or bread for a meal filled with all the essential amino acids necessary to make the complete proteins the body needs for strength and vitality.

Serve cooked whole grains or minimally processed whole grain food products, such as crackers and breads at each meal; purchase organic whenever possible and avoid all food additives, such as artificial colors, flavors and preservatives.

Everyone loves dessert and the healthiest is in-season fresh fruit.

Indulge in sweet treats only for special occasions, such as holidays, birthdays and other family celebrations.


How to Plan Nutritious Meals

How to Plan Nutritious Meals

For highly nutritious weekly menus, plan for a variety of foods without repetition.

Freeze leftovers for those days when "life" happens, such as sickness, family emergencies, schedule changes or overtime work.

It takes only a little more time to extend your meal planning ideas into a month's worth of menus, again planning for a variety of foods without repetition.

Consider putting in extra effort to develop weekly grocery shopping lists so you have the foods and ingredients you need to cook up your meal plan.

For lunch and dinner, foods can be incorporated into recipes in different ways, such as in casseroles, soups and stews.

Dried fruits (preferably organic, unsulfured and unsweetened), raw nuts and seeds (preferably organic almonds, Brazil nuts, sesame seeds, sunflower seeds or walnuts), fresh or dried herbs, seasonings and spices can be added to recipes to make them lively and enjoyable.

Use the template below as a basis for health building nutrition and to turn your meal planning ideas into daily and monthly menus. 


Breakfast

Sauerkraut Juice, Buttermilk, Kefir, Cottage Cheese with live cultures or Plain Yogurt with live cultures

Cooked Whole Grain, Granola or Muesli

Fresh Fruit

Black, Green or Herbal Tea

Mid-
Morning Snack

Fresh Pressed Apple, Carrot or Celery Juice


Lunch

Raw Vegetable Salad

Cooked Whole Grain

Cooked Greens

Cooked Root Vegetable (optional)

Fresh Fruit

Afternoon Snack or Appetizer

Fresh Pressed Apple, Carrot or Celery Juice

or

Fish or Seafood Appetizer

or

Champagne or Wine


Dinner

Raw Vegetable Salad

Vegetable Soup, Soup, Meat or Meat Substitute

Cooked Whole Grain

Cooked Greens

Cooked Root Vegetable (optional)

Fresh Fruit

Dessert (optional)


Meal Planning Ideas

Peruse the meal planning ideas below to inspire good eats for your next gathering!

You will find themed menus, recipes and tips to make your next occasion extra special. 

Best Spring Recipes and Menu Ideas

Best Spring Recipes and Menu Ideas  If you love all things wonderfully crisp and new, or sparkling dew on a rainbow of heavenly scented blossoms and blooms, then you will delight in this sampling of early season gluten-free fare with your family and friends. 

Easter Menus and Recipe Ideas

Easter Menus and Recipe Ideas  Whether you revere the religious observance of Resurrection Day, you love the Easter Bunny or other holiday fun; you can enjoy gluten-free feasting with your family and friends.

Game Day Menu Ideas

Game Day Menu Ideas  Whether you are a football fan, soccer or American Football, you love baseball or cricket, hockey, rugby or any other kind of sports; you can enjoy gluten-free feasting with the crowd.

Best Ever Autumn Harvest Foods, Recipes and Menu Ideas

Best Ever Autumn Harvest Foods, Recipes and Menu Ideas  From the family comfort food dishes you know and love to delicious variations to please every taste, plus tips and tricks built into every recipe to assure your culinary success, everyone can enjoy the season with mouthwatering autumn harvest foods.

St. Patrick's Day Food Recipes and Menu Ideas

St. Patrick's Day Food Recipes and Menu Ideas  Whether you are Irish, of Irish descent or wish to be Irish for a day, you can enjoy gluten-free feasting with other merrymakers.

Valentine's Day Menus & Recipe Ideas

Valentine's Day Menus & Recipe Ideas  Whether you are wooing a sweetheart or you are rekindling a spark; you can enjoy gluten-free feasting by candle light with the one you love.





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