REAL FOOD PLAN
There is no better way to feel connected to your health than to cook your own – real food.
We are so grateful to Chef Diane of The Food Evolution for collaborating with us to provide 10 days worth of real food meal ideas. You’re in good hands, as Diane is an educator, health coach, and wellness expert. You’ll find her recipes to be creative, practical, and budget-friendly. Most importantly, thanks to her, you don’t have to plan a thing.
As she says, YUM!
DAY 1
Breakfast: Vegetable Quinoa Frittata
Lunch: Butternut Squash and Red Lentil Soup with Roasted Pepitas
Dinner: Fresh Herb and Garlic Roasted Chicken with Smoked Paprika
DAY 2
Breakfast: Simple Millet and Apple Porridge
Lunch: Amazing Vegetarian Chili
Dinner: Baked Salmon with Citrus Juices
DAY 3
Breakfast: Pumpkin Spiced Pecan Muffins
Lunch: Southwest Quinoa and Black Bean Salad
Dinner: Lemony Dill and Mustard Marinated Kebabs
DAY 4
Breakfast: Mushroom Millet Polenta with Mixed Vegetables
Lunch: Mung Bean Stew
Dinner: Pinto Bean Burger with Avocado Lime Aioli and Roasted Sweet Potato Fries
DAY 5
Breakfast: Blueberry Coconut Yogurt Parfait
Lunch: Sweet Mango, Black Lentil and Quinoa Salad
Dinner: Sweet Potato Tacos
DAY 6
Breakfast: Scrambled Eggs and Salmon with Mango Avocado Salsa
Lunch: Indigo Lentil and Vegetable Soup
Dinner: Quinoa Salad with Roasted Beets and Chickpeas
DAY 7
Breakfast: Quinoa and Oatmeal Porridge
Lunch: Colorful Bean Salad with Lemon Vinaigrette
Dinner: Herb Baked Cod Filet
DAY 8
Breakfast: Power Breakfast Muffins
Lunch: Zucchini Squash Sauté with Butterbeans over Quinoa
Dinner: Almond Crusted Chicken with Fresh Herbs
DAY 9
Breakfast: Portobellos Caps with Bell Pepper and Millet Pilaf
Lunch: Minestrone Soup
Dinner: Crispy Garlic, Spinach and Chickpea Burgers
DAY 10
Breakfast: Scrambled Egg and Vegetable Wrap with Avocado
Lunch: Mediterranean Quinoa Salad
Dinner: Easy Vegetable Stir-fried Rice
A Note About Diets
Diane’s approach to real food is gluten-free, dairy-free, and plant-based, and her recipes reflect that. While her diet is highly nutritious and could be right for many of us (not to mention good for the planet), we don’t mean to imply that it is the only way of eating real food.
We believe real food can include wheat, dairy, and meat, so long as they’re not adulterated by processing and unhealthy food additives. Real food encompasses a spectrum of diets from Ornish to Atkins and Vegan to Paleo. What all good diets have in common is this: real food.
Plant-based, animal-based, or omnivorous is a personal decision.
What’s the perfect macronutrient ratio? There is no such thing! Everyone’s needs are unique.
Should you go gluten-free? When it comes to eliminating a category of food, we encourage you to experiment, see how you feel with and without that food, and decide for yourself what is best for you. Not sure how to do that? Start with How You Feel Is Data.
