Need some help planning your 4th of July meal plan? I know it doesn’t quite feel like business as usual when it comes to our summer plans, but the Fourth of July is my favorite holiday of the year. Even if it’s just you celebrating, here are some fun ideas for the kitchen. We will celebrate at the beach this year with some family outside. Here’s hoping the mosquitoes are not too bad this year!

Watermelon Sticks 4th of July meal plan

4th of July Menu

Pamela Salzman’s American Flag Pie recipe. You can check out her Instagram IGTV and watch the tutorial. Make the dough today and break up the steps to make it easier.

A Couple Cooks’ updated broccoli salad looks like a great option to use some of our garden fresh broccoli.

Potato salads are my favorite, especially when it’s a French Potato Salad. I’m totally hooked on adding capers to my potato salad, and so are my kids!

I like grilling chicken and being able to have some “plain” and others with a kick. I’ve found using a hoisin glaze at the end is perfect. Here’s an easy tutorial for a grilled hoisin chicken, but please don’t use canola oil. Sub avocado oil on the grill due to the high heat.

Zucchini hummus is a perfect pair to all the snappy veggies from our garden, plus a few more from local farms.

Round out the menu with watermelon sticks and you’ll be good to go. Sticks are the way to go for less mess and they also taste delicious frozen.

Scale-up as needed for your guest count.

 

Easy American Flag Cheese Board

American Flag Cheese Board from The Baker Mama

And a cute red, white, and blue cheese and fruit board is always a win for your 4th of July meal plan. This one from The Baker Mama is gorgeous and full of gluten-free crackers from Trader Joe’s.(She has a full shopping list on this post here.)

🇺🇸🍓🌟🍷☀️🏖

I hope you enjoy the long weekend. Raise a glass of clean-crafted wine to toast the holiday! I’ll be enjoying a glass of Adelante Sauvignon Blanc because my mom and sister are in town and it’s their favorite. You can grab it too for 20% off till Friday.

Cheers and happy 4th of July!

If there was ever a time to simplify meal planning, this is it. Do you avoid meal planning like my kids avoid zucchini? Even if you don’t scream in horror at the sight of a cookbook, I’m willing to bet it’s not your easiest task of the week. 

What if I told you there was a way to simplify the process?

Let me give you some fast and easy tips that you can implement right now to make meal planning more successful and less painful.

1. Take inventory of what you already have.

Check your pantry, your freezer, your fridge, and anywhere else you keep food. Plan to use proteins and perishable veggies in the first couple of days that you’re planning for. Once you know what you have, you’re ready to start meal planning.

I often forget what’s in the second freezer and I need a visual reminder of what’s available to cook. Consider using fridge bins to organize upcoming meals so all components are together.   

simplify meal planning cookbook

2. Pick one cookbook to work from.

I see some people create a meal plan using recipes from multiple websites/bloggers and chefs. Or they use too many cookbooks. One of the easiest tips I can share is to use one cookbook if you are trying some new recipes.

Each recipe in a cookbook tends to be formatted in a similar way. The more you use a cookbook, the easier it is to follow the recipe. I used to use more than one book, and then I tried this tactic. Such a game-changer! Plus, it’s one cookbook to keep on your counter for the week. Reducing visual clutter in the kitchen helps to make cooking more enjoyable.

I have a huge cookbook collection, but I know I work more efficiently when I only focus on a couple of them seasonally. I might use the weekend to dive into a different book, so don’t worry that the rest of your cookbook collection won’t get enough love.

3. Break up your meal prep.

You’ve probably heard the advice to prep for the week on Sunday night by chopping up a week’s worth of veggies, making all of your smoothies, and putting your kids’ lunches together. (I’m hopeful for packing lunches again in the fall!) I agree that prepping helps with the weekday meal chaos, but I suggest you split your prep over two days. This will make the prep less arduous and time-consuming, but it will still give you the slight edge you need when you’re being pulled in eight different directions on just another Thursday.

simplify meal planning meal prep

Wondering what is “preppable”? Glad you asked! You can:

4. Write your meal plan down

There’s plenty of ways to keep track of your meal plan, but I have found that writing it down in your own handwriting has been the most successful.

I think it’s for two reasons. One, we remember more of what we write with our own hands. It’s scientifically proven that the physical act of writing makes a bigger imprint in our brain/memory than typing.

Second, if we write it down on paper, we have a physical object to tape in a visual spot. Whereas a digital write up can get lost in our sea of digital clutter.

5. Create a list of Family Favorite Meals

This is the #1 way to help you save time each time you sit down to meal plan. It takes a little time investment to put it together, but the benefits are huge.

I want you to write down a list of those dinner ideas that you make on a regular rotation. These can be kid’s favorites, those dinners you don’t need recipes for, and even things that make not be “dinner” but totally count like “breakfast-for-dinner.” I’m giving you permission to plan for these types of nights…or just use them as a back-up option.

Having a list of favorites to start with, and then sprinkle in some new recipes will help simplify the meal planning process so much. Then you won’t feel like you are starting from scratch each week.

Here’s a gift for making it to the end of this post. I want to give you this simple, customizable template that you can use to:

  • Create a list of family favorite meals.
  • Use my list of dinner ideas to help get you started.
  • Write out a few meals in the meal plan template.

Simplify Meal Planning Template Printable

Apply these tips to simplify your meal planning practice this week, and I know you’ll feel an immediate difference. And this is just the beginning! I’ve got more for you…but in the meantime, enter your info in the form below to get your cheat sheet!

Get your meal plan cheat sheet!

 

Send me the template

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I hope you enjoyed these tips to help simplify your meal planning this week. Don’t forget to grab your free template. Even if you don’t create your own, you can use mine that’s included. Enjoy!  

How to simplify meal planning

Illustration by Sabrina Bruggman

At home wellness has taken on new meaning this week. Yet it’s so important for us to take care of our health, and the health of those around us. I pulled together a list of at-home wellness resources to help you keep your body, and your mind, strong and resilient during this time.

If you have additional resources to share, please leave a note in my Eat Well, Live Well group and I’ll add it to this round up.

Also, if you haven’t check it out, go read my Immune Boosting tips to stay healthy. These are important tips now and going forward as we navigate this new normal.

at home fitness workouts

At-Home Workout Options

  1. The Balanced Life Sisterhood- membership just opened up for new members. I’ve been with this online pilates program for over a year and it was a game changer for me. Learn more about the Sisterhood and use code emily20 to get $20 off your membership.
  2. Peloton-now offering 90 days to try out the app. You don’t need the bike to enjoy all the other classes. I’ve been doing the yoga, meditation, and strength training classes more often than the biking classes.
  3. Starr Yoga- virtual yoga class run by Julie Starr and her team. Find more info on their Facebook pages to get the Zoom link.
  4. H.Y.P. Studio Yoga and Pilates– online classes via Facebook
  5. Glo Yoga-always has a free trial and is a great resource of yoga video
  6. Just get outside for a walk. Run. Skip. Jump rope. Getting outside when you can will help calm your nervous system too.

At-Home Meditation

  1. Ziva Meditation– this online meditation class is being offered at 50% off, AND FREE for health care workers. If you know anyone, send them this link so they can get access to the course. It’s so important for everyone to make time to quiet their central nervous system during this time of intense emotions. Ziva Meditation is the one I recommend to my clients because it focuses on meditation as a practice to “get good at life, not get good at meditation.” It’s the only program that made me not feel like I was doing meditation wrong because I couldn’t quiet my brain.If there was ever a time to start a meditation practice, this is it. This is what will help us not lose our cool with our kids, spouse, and ourselves as we manage this time home. At home wellness really starts with our mindset each day. If we can start from a place of calm, and end with it, we will get through this with less trauma and more joy. Click here to learn more about Ziva meditation.

at home cooking tips

Cooking at Home

  1. Pamela Salzman runs online cooking classes. It’s a great mental break, and something you can watch with your kids to learn new recipes. Sometimes people think cooking is harder than it really is. Once you see someone else do it, I find it’s much easier to try it yourself. Her monthly classes are all discounted right now. Use code SINGLE10 to get single classes for $10, or CLASSES17 to sign up for a monthly subscription (normally $27/mo)
  2. Slow cookers are one of the easiest ways to make dinner. This is a great round up of 20 healthy soups and stews for the slow cooker, and often the Instant Pot too. Robyn keeps the ingredient list small, which is great for some limited pantry shopping at the moment.
  3. Engage your kids in the kitchen with a game of “Chopped.” What can they create with some limited vegetables? Give them some limitations, only because we don’t to waste any food during this time.
  4. When in doubt, make a smoothie. If that is all the energy you have at the end of the day, make smoothies for dinner. No one is grading you at this point. Use this opportunity to try some new recipes and grab my Free Smoothie Guide.
  5. Meal planning- I’ll be sharing more about meal planning in the days ahead on Facebook, but I encourage you to meal plan and focus on fresh foods first. There is a lot of “pantry meal posts” going online and I want you to wait on those till it’s necessary. For now, if possible, just use your fresh item first and shop your refrigerator to create meals each day.

homeschool life

At-Home Wellness Tips

Self-care has taken on a new meaning at the moment too. It’s not bubble baths and coffee dates with friends. However, keeping sane at home is so important. There’s a couple of fun ways to help rid your body of the building anxiety some of us are feeling right now. Here’s my go to list of what works:

  • Shaking
  • Jump rope/jumping jacks
  • Dancing

And I did hear about putting Christmas lights back up outside as a sign of solidarity. I just might do that to brighten our evenings and give our neighborhood something fun to enjoy.

We need to focus on the small wins, and moments of joy. Kids laughing as we play Just Dance together. Watching movies together. Letting kids build the biggest forts in the family room.

Yes, we are trying to homeschool and work at home just like the rest of you. Give yourself grace. 

If we keep our child and our body calm, we will weather this storm.

Till then, I miss people. And will continue to make my home a happy, safe place for our family. If I do that each day, it’s enough.

At Home Wellness Resources

As I write out our Thanksgiving Meal Plan, I thought I would share it here too, along with some recipe links.

We tend to host a larger gathering, this year will be have 20 guests for dinner, and 26 for dessert. We always try to incorporate lots of local produce, farm fresh turkeys, and delicious flavors.

Every year I take notes about what worked, and what didn’t, for the big Thanksgiving dinner. Having a Thanksgiving meal plan you can refer back to year after year is so helpful. (so much so that I want a digital copy by creating this blog post!)

What size turkey should I buy?

What size turkey should I buy?

This was the top question I get about planning the Thanksgiving Meal Plan.
What size turkey should I get for Thanksgiving dinner?

The general rule of thumb is a pound per person. However, I want to make sure we have leftovers. ⁠
I’m ordering an 18-20 lb turkey, AND I’ll cook a turkey breasts separately in the slow cooker so we have extra, AND it makes a fresh batch of turkey stock for the gravy. ⁠Last year we didn’t need to serve the turkey breast, so now I know I can save it for leftovers over the weekend.

thanksgiving meal plan

Where I buy ingredients for my Thanksgiving

  1. Farmers to You: farm fresh ingredients collected from Vermont farms and delivered to drop locations in Massachusetts.
  2. Thrive Market: all my baking staples were restocked via Thrive Market. Having it delivered makes it so much easier to prep for a big dinner.
  3. Whole Foods, Prime Now delivery: after this post is done, I’m finalizing my shopping plan for Thanksgiving. And yes, I’m a huge fan of delivery.
  4. Scout & Cellar Clean Crafted Wine: again, delivery saves the day. I ordered some pinot noir and sauvignon blanc for the dinner hour, plus I have a special Cabernet Sauvignon that will come out as dinner winds down and desserts are served. Grab your four bottle dinner set now for the next round of holidays. Stock up on clean crafted wine and share no sugar added, natural wines for the holidays. 
  5. Volante Farms: I’m picking up my farm raised turkey from the local store tomorrow, and I’ll grab some flowers and apples for decorations.

cranberry sauce for thanksgiving meal plan

Thanksgiving Meal Plan Recipes

I try to plan a few weeks in advance, especially once I know how many guests are joining us for Thanksgiving. Having lists of what was on our meal plan in year’s past is super helpful. This year I even created a binder just for Thanksgiving. There are so many delicious recipes, why should we save them for only Thanksgiving? I plan to use the binder for weekly meal planning during the cold season ahead.

Thanksgiving Meal Plan Ideas

Here’s our Thanksgiving meal plan:

  • 18-20 lb Turkey and a turkey breast
  • Roach family stuffing…sourdough bread cubes with nitrate free sausage, a little homemade cranberry sauce, eggs, butter, onions, celery, and lots of poultry seasoning.
  • Murphy family stuffing….white bread, onions, celery, egg, and Bays seasoning. (old traditions die hard.)
  • Corn bread pudding…my husband just made this request as it’s one of his family favorites. I’ve doctored up the recipe over the years to include only unprocessed ingredients. This corn pudding from Pamela Salzman is very close to the way I make mine now.
  • Cranberry sauce…at least three! I make it from scratch with just maple syrup, gelatin, and orange zest. Last year we made an amazing version with chopped pears so that’s on deck to be repeated this year. (the recipe is from Pamela Salzman’s Thanksgiving ebook. I bought it last year and there were tons of great ideas in it, including what to do with turkey leftovers! (not an affiliate link…I just loved the ebook!)
  • Butternut Squash…last year my dad made it with squash from his garden. This year, I’m making a roasted holiday veggie dish with squash from OUR GARDEN! It’s one of the new recipes that’s been updated in my own Fall Ebook Bundle. 
  • Green Bean Casserole…I’m still looking for the perfect update to the green bean casserole I loved as a kid. Complete with French’s onions. This year I’m testing out the recipe from Live Simply Mom.
  • Mashed Potatoes…last year we accidentally made it with russet potatoes…use yukon gold instead. This year I’m trying it in the Instant Pot Mashed Potatoes recipe to lighten the load on our stovetop. I don’t like to have leftover mashed potatoes, but I will increase the ingredients in this recipe to make sure we have enough.
  • Gravy…my Nana taught me to make it with Wondra flour. This year I’m testing some out with brown rice flour and arrowroot starch to see if I can make myself a gluten free gravy. Stay tuned!
  • Sweet Potato Casserole…love this with orange sweet potatoes…OR PURPLE potatoes. Using this recipe, but I do skip the apple juice concentrate. I think it’s sweet enough with the maple syrup, and I don’t like buying a random ingredient like this for just dish.
  • Something GREEN! This will be a game time decision for either Brussel sprouts or sautéed green beans. I just find I like the balance of having more greens on the table, but yet I don’t always want a salad. If you do make a salad, dress it up with pomegranate seeds and persimmons! So pretty. And use butter lettuce as it will hold up better than super greens.

purple sweet potato casserole

Okay…I better get off this computer and start cooking.

Oh wait, you didn’t think I would forget dessert?!

Thanksgiving Meal Plan dessert

Thanksgiving Desserts

  • Apple pie (little sister is the pie master!)
  • Pecan pie…also from little sister
  • Pumpkin pie…my task, and my 8 year old just LOVES pumpkin pie.
  • Chocolate and cheese board is from a guest this season, so curious to see it!
  • Tea (no one ever drinks the coffee I make!)

I hope you have some ideas now for your own Thanksgiving Meal Plan! Pin this post to save for years to come as I’ll try to keep updating it with what works! Cheers to a delicious holiday ahead.

thanksgiving meal plan recipes

If you are curious about low carb eating, then these keto diet tips are for you. There’s no other nutrition trend that’s more talked about than the keto diet this year. You may hear it called the ketogenic diet, or just keto diet, for short. I’ll explain what it is, and how to make transitioning to a keto lifestyle successful.

*Fall Recipe Bundle updated in 2019 with 13 new recipes!
Fall Recipe bundle meal planning help

Ever get frustrated with meal planning? It’s a chore that never seems done, but it makes such a different when we plan out some meals in advance. 

Here is your cheat sheet friends. Time to make meal planning easy.

No more scouting Pinterest and getting lost down a rabbit hole, only to find yourself with no dinners to make, but new holiday decorations in mind.

Fall Recipe Bundle saves you Time

Enjoy the flavors of fall with all things pumpkin, maple, and locally grown produce. All recipes are both gluten and dairy free, and developed with nutritious, wholesome ingredients.

Okay, so fall is finally here, chilly winds and darker nights all around.

This is one of the best times to get back into the kitchen and settle in around the table with warm, nourishing food.

Creating good food for your family does more than fill little tummies. It presents an opportunity to gather and slow down.

But let’s be real. We are busy. Our kids are busy. So these recipes are not only healthy, but totally doable. As a busy mama of three little ones, I hear you. You want family-friendly, yummy and healthy fall recipe ideas. I’ve got your back.

Consider this your shortcut to meal planning in the season ahead. More time to be spent enjoying all the beautiful things fall has to offer, like football games, family hikes, and thanksgiving planning. (and don’t forget to check out my Paleo Pumpkin Smoothie too!)

fall recipe bundle gluten and dairy free

FALL RECIPE BUNDLE

All of these delicious recipes are both gluten and dairy free in this fall recipe bundle. Why you might ask? For starters, each of these particular food groups are often the cause for chronic inflammation in the body. When we eliminate these foods and allow our bodies to heal, it can provide you with amazing results.

Eliminating dairy and gluten can lead to relief from many challenges, including the following:

  • Eczema, rosacea, adult acne
  • Headaches
  • Digestive complaints
  • Brain fog
  • Lethargy
  • Poor sleep
  • Weight gain

The number one thing my clients say when they ditch the gluten and the dairy is how much ENERGY they have!

When we remove the foods that can cause low grade inflammation, we fill our plates with more nutrient dense foods which help reduce inflammation. You will see many plant based recipes including in the fall recipe bundle. There is no refined sugar, only natural sweeteners like honey, maple syrup, and coconut sugar.

What’s included in the Fall Recipe Bundle?

Here’s a full look at the recipes included:

4 Breakfasts

  • Pumpkin Doughnuts
  • Pressure Cooker Steel Cut Oats
  • Cauliflower Casserole
  • Sweet Potato & Egg Hash

2 Soups

  • Spider Web Pumpkin Soup
  • Carrot White Bean & Tahini Soup

2 Salads

  • Kale & White Bean Caesar Salad
  • Creamy Garlic Kale with Chickpeas & Sweet Potato

4 Mains

  • Bison Pumpkin Chili
  • Slow Cooker Maple Mustard Chicken
  • Sausage & Quinoa Stuffed Acorn Squash
  • Peanut Tempeh with Purple Cabbage Slaw

2 Sides

  • Balsamic Roasted Veggies
  • Brussel Sprouts, Bacon & Brazil Nuts

7 Snacks

  • No Bake Pumpkin Protein Bars
  • Butternut Squash Hummus
  • Pumpkin Spice Fruit Salad
  • Pumpkin Tahini Energy Balls
  • Maple Pumpkin Popcorn
  • Figs & Prosciutto
  • Apple Nachos

1 Beverage

  • Pumpkin Spice Latte

1 Dessert

  • Apple Spice Oatmeal Cookies

 

Ready to grab a copy for yourself? With the Fall Recipe Bundle, you get all of these gluten-free and dairy-free recipes, a shopping list, and a huge time savings. All for $10. Try them out and you will feel a boost of energy from all the vegetables, healthy ingredients, and nutrient density.

Let me know if you have any questions about your Fall Recipe Bundle, xo Emily

Healthy Super Bowl party recipe ideas for gluten-free dairy-free guests.

As the excitement grows for Super Bowl Sunday, it’s time to plan out your healthy Super Bowl recipes. Now, I hear what you are saying. Is there such a thing as “healthy”Super Bowl recipes? You bet.

Today I’m sharing with you some fun finds that the whole family will love. With the game later at night, there are lots of small bites on this menu round-up. All of these items are gluten-free and dairy-free, so you can wake up in the morning feeling awesome. (Especially if your team wins!)

HealthySuper Bowl Recipes

healthy superbowl sunday recipe avocado citrus ceviche dip

HealthySuper Bowl appetizer recipes

Chipotle Cauliflower Tacos- fun, vegetarian option as a main meal or appetizer from Pamela Salzman.

Avocado and citrus “ceviche”- light and bright from Cookie and Kate. Serve with organic, corn tortilla chips. Better yet, try the new grain-free chips from Siete.

Chicken Pineapple Meatballs- these look super kid-friendly! Recipe from Stupid Easy Paleo

Spinach and artichoke dip- I’ve made this recipe from Robyn at Real Food Whole Life and it’s amazing. Your guests will never know it’s dairy free, and it’s made in the slow cooker! I serve this with a mix of raw veggies, corn tortilla chips, Mary’s crackers, and sometimes pita bread for the kids.

Bacon wrapped cinnamon apples- this looks so fun for pre-game!

spinach artichoke dairy free recipe for healthy superbowl sunday

HealthySuper Bowl entree recipes

Buffalo Chickpea Chili- a cool combo of flavors from The First Mess

Buffalo Chicken Sweet Potato Skins- those sweet potatoes actually help you sleep better at night, no matter what the score it. 

Slow cooker Chicken Tortilla Soup-one of our family favorites

Paleo Teriyaki Chicken Wings- make enough for a crowd with this recipe from Predominantly Paleo. 

Instant Pot Enchilada Chicken- this is on our list for this Sunday, along with the sweet potato skins on the side. Make extra and use it for Monday night’s dinner in tacos!

Roasted Cauliflower Chickpea Pomegranate Salad

 

HealthySuper Bowl Dessert recipes

(just don’t eat too much too late at night!)

Paleo Seven Layer Bars from Danielle at Against All Grain. (Love her Celebrations cookbook!)

Peanut Butter Chocolate Brown Rice Crispy Treats

Coconut Oil Chocolate Bark from Oh She Glows

Healthy Super bowl recipes ideas for gluten-free dairy-free guests.

Are you ready for some football?! Enjoy these fun, healthySuper Bowl party recipes. Join us in the private Facebook group and come tell us what you are making. 

 

Ever since we moved back to the US, I’ve been blown away by how many meal delivery service options are available in our area. Not only are there national brands, but also many smaller, niche meal delivery service choices. As an avid cook, I thought it would be cool to give this idea a test run to see if it’s worth recommending them to my clients.

First off, I was able to partner with Boston’s Just Add Cooking meal delivery service. They offer ingredients that marry with my food philosophy. This includes using fresh, local ingredients, including meat and produce, as well as balance meals focusing on vegetables first. The meals were not too complicated, nor too basic. As someone who truly loves to cook, it was a good sign that I learned a couple of new food preparation tips as I tested out the meals for two weeks. (One week provided for me, one week delivered by accident…and I’ll explain it later.)

You may have seen a sneak peek via my Instagram stories where I share what I’m cooking in the kitchen on a regular basis. 

Just add Cooking Meal Delivery Service Review Boston area meal delivery

Questions to ask of a meal delivery service?

Regardless of where you live, I thought it would be helpful for you to have a list of questions to help you decide which is the right meal delivery service for you. These are the questions that come to mind if you plan to shop around.

  1. Where are you getting your ingredients? Find out about where the meal delivery service company sources its ingredients. If it’s not readily learned from its website, you may want to keep looking.
  2. Do they offer meals that fit your food philosophy or way of eating? Some businesses cater to Paleo, Gluten-Free, Vegetarian, or family friendly requests. Some have a mix, but check to see the menus to get a sense of the variety offered. In January, you can find many meal delivery services that offer Whole30 approved meals. It can be hard to figure out the “rules” in certain eating styles and these companies do the leg work for you.
  3. How many meals are included per week in the meal delivery service? Generally it looks like 3 is a standard. I know some families only prefer two meals, whereas others really like having four meals ready to go. This may be a case of trial and error, but look at how often you cook a full meal now, and hopefully you can add another day by using a meal delivery service.
  4. How much packaging is involved? This was a hot topic when I brought it up in my private Facebook group.  People who have tested out meal delivery services in the past were really frustrated by the overwhelming amount of packaging needed to ship things to stay fresh. I was actually really happy with using Just Add Cooking because of the minimal amount of packaging used. Not only that, but they use a frozen water bottle to keep the food fresh, so even that can be used. I was able to reuse the sturdy boxes to ship Christmas gifts so I had very little waste. Yes, there are small containers of the ingredients, but they were nearly all recyclable.

Can I use a meal delivery service if I have food allergies?

This is a great question. I find the local services are better able to manage accounts that require sensitive handling of ingredients. You may be better served partnering with a holistic chef in your area who can package the meals and deliver them to your home each week.

What's better_ Hello Fresh, Blue Apron, or Just Add Cooking meal delivery service_

This was one of my favorite meals from Just Add Cooking with roasted chickpeas!

How does a meal delivery service work?

In my case with Just Add Cooking, I needed to select my meals for a Sunday home delivery by a certain date and time. There is a reasonable number of meals to choose from. Some were labeled gluten-free so I was able to narrow my choices down quickly.

Once the meals are selected, they are saved for the upcoming week. I received a box Sunday afternoon by the nicest delivery man.

The following Sunday, I was surprised by the delivery man. I had missed the notation that Just Add Cooking is a subscription based meal delivery service. Oops. Here’s the best part though. When I told my husband about my mistake, he asked if it was the same company who provided the meals the week prior. The flavor in those meals were so good he didn’t mind my oops!  Just pay attention to the fine print is my lesson I’ll share with you.

If you are in the Boston area, you can check out Just Add Cooking here.  I may try them again soon as they consistently adjust their menu to include seasonal items. Happy cooking.

How to pick a meal delivery service_

 

*This program is not currently available. Please check out my Culinary Nutrition Bootcamp for the newest coaching program available. 

This is the gluten and dairy free real food reset your body didn’t know it needed.

They say it takes three weeks to make changes become a habit. I think it takes three weeks to see positive results, which motivate you to stick with change. If you are anything like me, you need to feed a family while also eating well yourself.

I’m happy to share with you my 21 Day Real Food Reset Program. This program is designed to help you make simple, nutritious food that will help stabilize your blood sugar, keep your energy up, and curb those cravings. Eating well should be simple and fun and that’s what we are going to do over the next three weeks.

I gained a lot of confidence around using different ingredients and the “why” behind choosing them over more mainstream ingredients. -group member

Are you ready to give your body the chance to:

  • lose weight
  • eliminate bloating
  • improve your sleep
  • improve your sleep

The eczema I’ve had for years went away after doing your Reset program.

All of these changes were some of the improvements the last group of women found in my Reset coaching program.

21 day Real Food Reset Program Meal Plan Gluten Free Dairy Free Recipes

WHAT’S INCLUDED THE 21 DAY REAL FOOD RESET?

Here’s the important stuff, this is what you get with the 21 Day Real Food Reset:

  • Meal plans for 3 meals a day, plus snacks, for all 21 days
  • Coordinated, organized grocery lists
  • Step-by-step meal prep guides
  • Real food based menus that are both gluten-free and dairy free
  • A private Facebook accountability group
  • 30 days of Thrive Market, and 25% off your first order

21 Day Real Food Reset Program recipes

As a bonus, I’ll be available to answer your questions in the Facebook support group. This is available ONLY to paid members of the Reset program.

My favorite part of the FB group was the sense of community it created. -group member

The Secret Sauce

Here’s something that may surprise you. You don’t need to count calories or macros to take your health and energy to the next level.

What you do need to learn is why fat, fiber, and protein are so important. These are my guiding words when I teach at my workshops or with private clients. Pairing these macronutrients together help you achieve your goals. Here’s how I address this in the program:

  • Each meal or snack features this combo to help keep your blood sugar stable throughout the day. This is how we avoid the “hangry” stage.
  • The recipes are rich in fiber, which helps your digestion improve, builds immunity, and is important for lowering cholesterol.
  • Healthy fat is so important for you to feel full. Fat is important for our brain health and we love that it keeps the cravings away.

READY TO JOIN THE 21 DAY REAL FOOD RESET?

“Having tried various cleanses, Emily’s reset was amazing, it took away the bloating, the constant hunger and the cravings. The need for sweets was gone. I have done the reset twice and will certainly do it again. My kids liked most of the meals which was also great!”    -Real Food Reset student

If all these other women can try something new, so can you.

This program includes 3 weeks of meal plans, grocery lists, and private community support.

Do you deserve this?

Yes?

Thought so! Let’s do this.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

 21 Day Real Food Reset Meal Plan

F.A.Q.’S ABOUT THE 21 DAY REAL FOOD RESET

  1. How many people will this feed?
    1. This is designed to feed a family for dinner, most of the family for breakfast, and generally mom and dad for lunches. There is flexibility in the meal plans and I’ll walk you through the way to customize it for your situation. I’ve done this with my family and I feed myself and my husband the breakfast, lunch, snacks, and dinner. The kids also get the dinner, but make their own choices for the balance of meals.
  2. Can I do this if I am vegetarian?
    1. Yes, there are simple swaps you can make for all the recipes that include even more fiber-rich options. Lentils, beans, and tempeh are all vegetarian protein sources used as alternatives. These are listed on individual recipe pages.
  3. Will there be a lot of expensive ingredients to buy?
    1. The goal here is to make this affordable for all of you. There may be some new ingredients to you, depending on how you have currently been cooking. If anything is unfamiliar, please feel free to ask questions about them in the Facebook group.
  4. How do I get my files?
    1. Once you make your purchase, you will be sent a confirmation email. Please confirm your email address and the meal plans and prep guide will be sent along soon after confirmation. Please check your junk mail if you do not receive it your confirmation email. Add hello@emilyroachwellness.com to your contact list.
    2. Your meal plans will be sent to you as a PDF file. Print the black and white, or color, version and save it in a binder each week. Staying organized is half the battle!
  5. The private Facebook group sounds awesome, how do I get in?
    1. Once you get your Welcome email, you will find a link to access the Facebook group. Please request to join and I will approve the new members throughout the registration period.
  6. I’ve got another question. Can I email you?
    1. Yes, send it along to hello@emilyroachwellness.com or book a free consultation on my women’s health coaching page.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

whole30 fast and easy recipes for your next challenge. Doing your first Whole30_ Start here.

In light of the newest Whole30 cookbook, I thought I would share a Whole30 Fast and Easy Meal Plan for you. You may be thinking about next month and starting a Whole30. Here’s your chance to get see how fast and easy some Whole30 recipes are to make at home. Keep things simple and use quality, fresh ingredients and you will be inspired to keep your Whole30 going!

The recipes I’ve picked here are often easy to prep ahead, which is where the magic happens if you are planning a Whole30. It’s the “planning” portion that is most important, and often overlooked. You will want to prep ahead quality snacks, make-ahead meals, and easy breakfast options to keep your motivation on tract.

Quick version of the Whole30

Some of you may have already tried a Whole30, while others have heard about it for awhile. Here’s my general guideline for explaining a Whole30:

  • Fill your plate with a lot more vegetables and fruits, but mostly vegetables.
  • Accent your plate with a quality protein, such as grass-fed beef, pastured raised chicken and eggs, nitrate free pork products, and seafood.
    • Here’s what’s not being explained enough when talking about a Whole30 challenge. The quality of your food makes a huge impact on your health. It’s worth spending the money on the best quality meat you can find. Learn more about why in my post here about sustainable farming. Poor quality meat causes inflammation in the body and it’s the number one issue you want to resolve when it comes to optimizing your health.
  • Add in healthy fats from avocados, coconut, olives, nuts and seeds.
  • Eliminate the following: sugar, gluten, alcohol, caffeine, legumes (beans/lentils/peanuts) and dairy.

[clickToTweet tweet=”Here’s what’s not being explained enough when it comes to a #Whole30 challenge.” quote=”Here’s what’s not being explained enough when talking about a Whole30 challenge. “]

How do I make Whole30 Fast and Easy for me?

My best advice is to plan ahead, and don’t go it alone. Having someone to partner with is great motivation for sticking with the plan. This may be your husband, or maybe it’s your best friend. Staying accountable is one of the keys to success. I also coach clients who need an accountability partner outside the home, and clients appreciate being able to ask the random questions that come up when navigating a Whole30.

One additional suggestion is to be super organized about what you have on hand, and what’s needed at the grocery store. Your success will come from getting the junk out of the house so it’s not tempting you. I rarely buy big tubs of ice cream any more for my kids because I didn’t want it tempting me, lingering in the freezer. Keeping your kitchen clean, clutter free, and organized makes a difference. To make grocery shopping easier when starting a Whole30, you can shop at Thrive Market and order their Whole30 Starter Set. Type it in the search bar and there are two different packages available.

On to the menu items…pick a few new recipes, but remember to keep things simple. That’s the best way to stay on track!

Whole30 fast and easy lunch ideas

Whole30 Fast and Easy Breakfast Ideas

  • Mango Lime Chia Pudding-this is a great recipe if you make your pudding with coconut milk and it’s too rich.
  • Turkey Blueberry Patties– a unique combo to mix up your morning. Bake these ahead of time and reheat as needed. Save the muffin recipe here for post Whole30.
  • Scrambed eggs, layered over spinach, with a side of kimchi or sauerkraut. Remember to add in fermented foods to your routine to improve your gut health.
  • Sweet Plantain Apple Bacon Hash– grab some pink lady apples for this fast and easy Whole30 breakfast.
  • No coffee, remember. Grab this Teechino Dark Roast Dandelion tea that helps support your liver as you detox during this program. It looks like coffee, just drink it black or with almond milk.

Whole30 Fast and Easy Lunch Ideas

whole30-fast-and-easy-meal-plan-recipe-ideas

Whole30 Fast and Easy Dinner Ideas

  • Fajita skewers-this is always a kid-favorite in our house, make extras for lunches the next day.
  • Asparagus Spinach Frittata– I’m a huge fan of breakfast for dinner, and then having leftovers for breakfast or lunch later in the week.
  • Quick Garlic Lime Pork Chops
  • Hamburger served on a grilled portobello mushroom cap, or sweet potato toast.
  • Steak Salad Steakhouse Style– doesn’t that look delicious in the image above?! Make the Whole30 ranch dressing and you can use it on a number of things during your Whole30 challenge.

Whole30 Fast and Easy Snack Ideas

  • Quick note here…snacks are not a key part  of the Whole30, however I think there are times when you need to grab something fast, and these are all easy to find.
  • Epic bars- variety pack sold here. 
  • Chipotle roasted almonds
  • Plantain Chips
  • Seaweed Snacks– look for ones made with olive oil, avoid anything with canola/sunflower/safflower oil.
  • Dry Roasted Nuts- no oils in the ingredient list.

Additional Whole30 Resources

Whole30 Fast and Easy Meal Plan Recipes

Pin this for next Whole30 Fast and Easy Challenge!

For more inspiration, check out years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.