Nutritional Approach

healthy food

Real Food Weekly meal plans are based on traditional food wisdom and use only whole, natural foods and are made completely from scratch. Real Food Weekly meal plans may include small amounts of bread, rice or pasta, but can easily be adapted for most Low-Sugar, Gluten-Free and Grain-Free diets. All of the recipes are naturally low-sugar and special directions or substitutions are often given for Gluten or Grain Free options and are noted in the recipes and shopping lists. (For example, spaghetti squash will be substituted for pasta or a dish served with rice is optional.) Every dinner meal focuses on a perfect balance of proteins, fats and carbohydrates that are nutrient-dense and nourishing for every member of the family, all while tasting delicious!
Real Food Weekly meal plans are not vegan or vegetarian.
Real Food Weekly Meal Plans abide by the following guidelines:


Dietary Guidelines-

  • Eat whole, natural foods
  • Eat only foods that will spoil, but eat them before they do.
  • Eat naturally raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
  • Eat whole, naturally produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
  • Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
  • Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
  • Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
  • Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
  • Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
  • Use herb teas and coffee substitutes in moderation.
  • Use filtered water for cooking and drinking.
  • Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
  • Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.
  • Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
  • Use only unpasteurized wine or beer in strict moderation with meals (21 and over)
  • Cook only in stainless steel, cast iron, glass or good quality enamel.
  • Use only natural supplements.
  • Get plenty of sleep, exercise and natural light.
  • Think positive thoughts and minimize stress
  • Practice forgiveness.

Dietary Dangers

  • Don’t eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc.
  • Avoid all refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup.
  • Avoid white flour, white flour products and white rice.
  • Avoid all hydrogenated or partially hydrogenated fats and oils.
  • Avoid all vegetable oils made from soy, corn, safflower, canola or cottonseed.
  • Do not use polyunsaturated oils for cooking, sautéing or baking.
  • Avoid fried foods.
  • Do not practice veganism; animal products provide vital nutrients not found in plant foods.
  • Avoid products containing protein powders.
  • Avoid pasteurized milk; do not consume lowfat milk, skim milk, powdered milk or imitation milk products.
  • Avoid battery-produced eggs and factory-farmed meats.
  • Avoid highly processed luncheon meats and sausage containing MSG and other additives.
  • Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
  • Avoid canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables.
  • Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labeled.
  • Avoid caffeine-containing beverages such as coffee, tea and soft drinks. Avoid chocolate.
  • Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or aluminum-containing deodorants.
  • Do not drink fluoridated water.
  • Avoid synthetic vitamins and foods containing them.
  • Do not drink distilled liquors.
  • Do not use a microwave oven.

These guidelines may seem “Politically Incorrect” based on what you learned in school, but most of America’s mainstream health resources (FDA, Harvard Medical studies, etc) are funded and founded by Prescription Drug Company CEOs who benefit from the damages caused by the “Politically Correct” diets, but consider these REPEATEDLY PROVEN facts:


What’s Wrong with “Politically Correct” Nutrition?

Politically Correct Guideline: Avoid saturated fats

Politically Correct Danger:

Saturated fats play many important roles in the body. They provide integrity to the cell membrane, enhance the body’s use of essential fatty acids, enhance the immune system, protect the liver and contribute to strong bones. Saturated fats do not cause heart disease. In fact, saturated fats are the preferred food for the heart. Your body makes saturated fats out of carbohydrates.


Politically Correct Guideline: Limit cholesterol

Politically Correct Danger:

Dietary cholesterol contributes to the strength of the intestinal wall and helps babies and children develop a healthy brain and nervous system. Foods that contain cholesterol also provide many other important nutrients. Only oxidized cholesterol, found in powdered milk and eggs, contributes to heart disease. Powdered milk is added to 1% and 2% milk.


Politically Correct Guideline: Use more polyunsaturated oils

Politically Correct Danger:

Polyunsaturates in more than small amounts contribute to cancer, heart disease, autoimmune diseases, learning disabilities, intestinal problems and premature aging. Large amounts of polyunsaturated fats are new to the human diet, due to the modern use of commercial liquid vegetable oils.


Politically Correct Guideline: Avoid red meat

Politically Correct Danger:

Red meat is a rich source of nutrients that protect the heart and nervous system including vitamins B12 and B6, zinc, phosphorus, carnitine and Coenzyme Q10.


Politically Correct Guideline: Cut back on eggs

Politically Correct Danger:

Eggs are nature’s perfect food, providing excellent protein, the gamut of nutrients and important fatty acids that contribute to the health of the brain and nervous system. Americans had less heart disease when they ate more eggs. Egg substitutes cause rapid death in test animals.


Politically Correct Guideline: Eat lean meat and drink lowfat milk

Politically Correct Danger:

Lean meat and lowfat milk lack fat-soluble vitamins needed to assimilate protein and minerals in meat and milk. Consumption of low-fat foods can lead to depletion of vitamin A and D reserves.


Politically Correct Guideline: Limit fat consumption to 30% of calories

Politically Correct Danger:

30% calories as fat is too low for most people, leading to low blood sugar and fatigue. Traditional diets contained 40% to 80% of calories as healthy fats, mostly of animal origin.


Politically Correct Guideline: Eat 6-11 servings of grains per day

Politically Correct Danger:

Most grain products are made from white flour, which is devoid of nutrients. Additives in white flour can cause vitamin deficiencies. Whole grain products can cause mineral deficiencies and intestinal problems unless properly prepared.


Politically Correct Guideline: Restrict salt

Politically Correct Danger:

Salt is crucial to digestion and assimilation. Salt is also necessary for the development and functioning of the nervous system.


Politically Correct Guideline: Eat at least 5 servings of fruits and vegetables per day

Politically Correct Danger:

Fruits and vegetables receive an average of 10 applications of pesticides, from seed to storage. Consumers should seek out organic produce. Quality counts!


Politically Correct Guideline: Eat more soy foods

Politically Correct Danger:

Modern soy foods block mineral absorption, inhibit protein digestion, depress thyroid function and contain potent carcinogens.

PLEASE educate yourself more!

Weston A. Price Foundation-

  • Research the abundance of informative and persuasive articles and studies, and take advantage of the helpful resources listed on the website
  • Buy the amazingly educational and useful cookbook by the Weston A. Price Foundation’s president: “Nourishing Traditions” by Sally Fallon
  • Become a member of the foundation, and continue to educate yourself and others about REAL, TRADITIONAL, NOURISHING HEALTH!