Real Food Meals

Continuing with our nutrition posts at FitWit Nation, this week we take a look at what some real food meals actually look like. Remember that by “real food” we mean eating more of foods found in nature and less of foods that took a form-altering trip through a factory. (Check out the Q & A post here for more of what we mean.) It looks different for everyone.

As one would find in recipe blogs or cookbooks, there will be foods listed in the meal ideas here that any individual may choose to avoid. That’s fine. These meals are meant as examples, not prescriptions.

Eating whole foods doesn’t have to mean all home-made or require hours in the kitchen, but it may represent an increase in those tasks for many. Planning ahead is key to eating well. But just think about how much time, throughout history, humans have spent each day for food gathering and preparation. Then you’ll feel better about any amount of time it takes in today’s food landscape to do anything more to eat than opening a can of soup!

As Michael Pollan says, “You can eat all the junk food you want, as long as you cook it yourself.”

So let’s look at a day of real food meals…

Breakfast
2 eggs fried with bacon grease or ghee (clarified butter)
strawberries or grapefruit
bacon or chicken sausage
coffee

Cold options:
hard boiled eggs and a banana
quiche made ahead, with or without crust
homemade banana bread
overnight soaked oatmeal

Lunch
mixed field greens
diced protein: chicken, salmon, or steak (leftover dinner or made ahead just for lunch)
peppers, grape tomatoes, olives, chopped walnuts, crumbled feta cheese
olive oil, vinegar, lemon juice & a touch of honey for dressing

Dinner
grilled pork loin
steamed broccoli
mashed potatoes with butter (white or sweet potatoes)
sliced cucumbers with EVOO and balsamic vinegar

In the next Nutrition Basics post, we’ll take a look at meal plans and planner tools. Here’s one to get you started from Weed ‘Em and Reap.

See the previous posts in our Nutrition Basics Series:
#1 Simple Real Food 101
#2 Real Food, Real People
#3 Does Real Food Matter?
Read on in Part 5 on how to plan your meals here.

For more nutrition information please read our recommended guide, The Balanced Bites Nutrition Guide, by Diane Sanfilippo and Liz Wolf.

Join in FitWit’s food discussion forum at Eat Fit on Facebook. Post your pics of meals! Tag them with #fitwitnation and #fitwiteatfit.