Real Food Meal Plans: Feb. 4 - 8

Happy Friday! 

I had one of those rare + blissful mornings today where my toddler was content to putter around in our kitchen long enough for me to whip up a few things from ingredients we happened to have in our fridge. The first was a variation on these meatballs in tomato sauce (I used ground beef, smoked parmesan, and a spelt-based bread) and the second was Ottolenghi's incredible hummus from Jeruselum. Things fell apart by the time I was ready to get the hummus out of the food processor but fortunately she is a hummus fan so I managed the situation by giving her periodic fingerfuls. It was nice while it lasted! 


For the meal plan this week we have a super delicious leek and fennel frittata, a Paleo curried shepherd's pie, chicken fajitas, tempeh bowls, and a butternut squash galette. 


  • MAIN: Curried Shepherd's Pie with Sweet Potato from So...Let's Hang Out
  • Advanced prep: Peel, cut and cook your sweet potatoes in advance
  • Tips: I steamed a bit of butternut squash instead of using canned pumpkin


  • MAIN: Leek & Fennel Frittata with Dill + Feta from scrumpdillyicious
  • SIDES: Living green salad with sunflower sprouts from our local Plan B Organics box
  • Advanced prep: Cook leeks + fennel
  • Tips: This can be done without the wine (though it definitely adds something special if you've got some in your fridge)


  • MAIN: Lemon Pepper Tempeh Bowls from The Full Helping
  • Advanced prep: Cook rice when you have a spare second in the kitchen 
  • Tips: We didn't have the herbed rice and instead had some sautéed orange + red peppers, purple cabbage, with sunflower sprouts on top. We also added some tamari sunflower seeds - lightly toast sunflower seeds on your stove top, remove when cooked and add 1/4 tsp of tamari. 


  • MAIN: Sheet Pan Fajitas from Number 2 Pencil
  • SIDES: A simple cabbage slaw using an oil + lemon vinaigrette 
  • Advanced prep: There's always chopping that can be done in advanced! 
  • Tips: We ate ours with corn tortillas + that crazy good 10% Liberté plain greek yogurt 


  • MAIN: Butternut Squash Caramelized Onion Galette from Smitten Kitchen (photo from Seven Spoons)
  • SIDES: Green salad 
  • Advanced prep: Make your pastry when your partner takes the dog + baby for a walk before work
  • Tips: We actually used the recipe in the first Smitten Kitchen cookbook which doubles the filling (2.5 lbs squash, 2 large onions, 2 cups of cheese) and half spelt flour for the crust. I also used this basic galette dough recipe and omitted the sugar. 

Real Food Meal Plans: Jan. 29-Feb1

Guys. It's been a WEEK. I mean, it's literally been a week since I posted the last meal plan, but it's also been such a jam-packed week of work + family over here. It feels like a triumph that I'm even able to get to this post today - we'll see if I get it posted on time... [EDIT: I'm finishing this 5 hrs later thanks to a v. v. v. short nap by the toddler].


How many of you tried following last week's meal plan? I touched base with one person that did ( was my mom), and one piece of feedback she gave me was that the sweet potato curry was delicious but damn was there ever a lot of chopping involved. Same goes the winter stew.  And I can't deny the truth of that! Both those dishes are jam packed with hearty root vegetables, tubers, and greens, and turning them into bite size pieces means a lot of knife work. 

Like I mentioned in the first post, these meals plans are coming right from the scribbled notes I stick on our fridge every week - in other words, it's what works for us. When I have Clay around to help entertain Junie, I love the prep. I feel like cooking is one of the few moments of pause that I can count on getting each day. I find the repetitive peeling, dicing, and slicing meditative and nourishing at this time in my life where I don't seem to have the opportunity very often to get that elsewhere. It also saves me from just hunkering down and scrolling Instagram the minute I get a break from parenting - not the kind of downtime my brain needs

But then also sometimes it feels like too much! And we fall off the plan-wagon and order a pizza. If you're going to follow one of these naturopathic meal plans, make it work for you - maybe that means prepping ingredients for the week on Sunday afternoon and storing them in the fridge; or starting with just following two or three meals on the list and having easy pantry meals on the other days. 

Notes for you on how we made this meal plan work for my family

  • I made bone broth from chicken on the weekend, froze it in yogurt containers and used it throughout the week on all the recipes that called for stock or broth. 
  • A lot of the sides that I list are things that we have often and I don't usually follow a recipe for. I've linked to recipes that explain how to cook them, but often they include a few "extras" (e.g. sauces) that we don't tend to make. 

On this week's meal plan we've got miso-roasted eggplant, two soups - mushroom & a "pot likker" - baked chicken meatballs, and a sausage & apple sheet pan meal.  Let me know what you think!


  • MAIN: Baked Chicken Meatballs from Smitten Kitchen (I <3 Deb). 
  • SIDES: Roasted sweet potato wedges, roasted broccoli with garlic
  • Advanced prep: Whatever you see fit!
  • Tips: I didn't prepare that honey mustard dressing with the sweet potatoes, but just wanted to point you in the direction of a how-to if it's a new dish for you - I bet it's good though! If you like a juicier wedge, cooking at a higher temperature seems to not dry out the potato as fast. 


  • MAIN: Pot likker soup from Add a Pinch
  • Advanced prep: I used the chicken bone broth I had made on the weekend for this dish
  • Tips: Instead of ham we used kielbasa from VG meats - totally delicious. I also added a splash of sherry vinegar at the end of cooking and it was great! A new recipe for me and we will definitely be making it again.



  • MAIN: Mushroom + spinach soup with cinnamon, coriander, and cumin from the NY Times 
  • Advanced prep: Buy sliced mushrooms if you are tight for time; I also used some dried shitake that we happened to have on hand. 
  • Tips: I used kale instead of spinach and I added it right at the beginning of cooking instead of when they suggest adding the spinach.


  • MAIN: Baked sausage + apples sheet pan dinner from Jo Cooks 
  • SIDES: A green salad made from the living lettuce in our CSA 
  • Tips: Our co-op carries awesome local sausages, I used a mild Italian here; I cut regular carrots into chunks instead of baby carrots and found that Yukon Gold's tasted great instead of fingerling. 

Real Food Meal Plans: Jan. 21-26, 2018

On this week's meal plan we've got the best roast chicken ever (actually!), hearty vegetarian tacos, a creamy root vegetable stew, Thai-style chicken soup, and curried sweet potato lentils. Let me know of any modifications you come up with to make these suggestions better work for you!

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