Real Food Whole Life

Weekly Meal Plan

Meal PlanRobyn Downs2 Comments

Five real food recipes, all weeknight friendly + gluten- and dairy-free.

This week's Real Food Meal Plan is all about super-fast cooking. These recipes can be thrown together even on the most hectic of nights, keeping you and your family well fed regardless of what the week throws at you. Make one or make them all. You really can't go wrong!

Weekly Meal Plan #realfoodwholelifemealplan #glutenfree #dairyfree

Slow Cooker Sweet Potato, Chicken, and Quinoa Soup from Chelsea's Messy Apron

  • This recipe can easily be assembled in the slow cooker insert the night before. Just assemble, refrigerate, and then in the morning return to the slow cooker and hit start.
  • You can make this dish vegetarian by omitting the chicken, adding an extra can of black beans, and swapping vegetable broth for chicken.
  • Brighten up any slow cooker meal with a pinch of salt and splash of acid at the end of the cooking process. Try adding the juice of half a lemon or tablespoon of white wine vinegar added just before serving.

Speedy Veggie N' Brown Rice Noodle Bowls with Homemade Teriyaki from Oh She Glows

  • If you can't find or don't want to buy coconut aminos try substituting reduced-sodium, gluten-free tamari.
  • Chickepeas or another bean of your choice would be a good swap for edamame if you're avoiding soy.
  • Any noodle will work in these bowls. Think buckwheat or brown rice soba, or try whole wheat noodles.

Cilantro Lime Chicken Tacos from The Girl Who Ate Everything

  • Swap corn tortillas for flour for a gluten-free option, or serve the filling over spinach or mixed greens.
  • Omit the feta and substitute chopped avocado for a dairy-free option.
  • Ground turkey would work well in place of ground chicken for this recipe.

BBQ Salmon BLT Salad from Iowa Girl Eats

  • The bold flavors of this salad make it the perfect way to work wild salmon into your family's diet more frequently.
  • This recipe serves two, so if you're making it for more people be sure to adjust accordingly.
  • When shopping for bacon look for brands free of artificial preservatives (nitrates and nitrites) and refined sugar. It can still be a bit tricky to find a brand that meets these criteria. When in doubt, ask your butcher about the options available.

Two Potato Hash with Soft Boiled Egg from A Couple Cooks

  • We have some form of roasted veggies for dinner several times a week.  This recipe utilizes roasted red and sweet potatoes for one of the simplest, most affordable meals around.
  • If you don't want to fuss with soft boiling eggs, simply top the potatoes with a fried egg or serve them scrambled on the side.
  • This meal works well for kids too. Just serve the potatoes and eggs (cooked according to their preferences) separately on the plate. Add greens on the side, or substitute a raw veggie such as carrots, bell pepper or snow peas.