Nourishing Meals®

The meal planning solution for your diet.

Create custom meal plans based on your personalized dietary needs. Get inspired with new recipes to stay on track with your health goals. Generate shopping lists. Make the most of your pantry with our healthy recipes.

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Get Nourished.

Eating nutrient-dense, whole foods can help you improve exercise performance, prevent chronic disease, and live a longer, healthier, and happier life. 

How is it that food has such a profound effect on health and happiness? Nourishing whole foods contain nutrients that build neurotransmitters, promote detoxification, and feed beneficial microbes. Nourishing foods have thousands of chemicals that stimulate healthy gene expression. We rely on foods to build, repair, and replenish every single cell of our bodies. If we want to change who we are, we need to change what we eat. Today is the perfect day to upgrade your diet. 

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Explore Diets

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Are you just beginning a Low-FODMAP Diet and don't know where to begin? It can be challenging to begin cooking on this diet as common foods like garlic, onions, apples, and wheat are off-limits during the elimination phase. We have everything from nourishing Low-FODMAP bone broth recipes to salads and desserts. The Low-FODMAP diet can be helpful for those with IBS, SIBO, fibromyalgia, depression or anxiety, chronic fatigue, and more. 

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Mediterranean Diet

The Mediterranean Diet is a way of eating that focuses on fresh vegetables and fruits, whole grains, legumes, raw nuts and seeds, and antioxidant-rich extra virgin olive oil. When animal protein is consumed, the focus should be on omega-3-rich fish and seafood. The Mediterranean diet is beneficial for anyone wanting to improve cardiovascular health, prevent or manage type 2 diabetes, improve metabolic health, reduce inflammation, and improve gut health. 

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Clean Eating Diet

A Clean Eating diet is simply a well-rounded whole foods diet. Instead of eating out of a box or a can, fresh whole foods are prioritized for all meals. All meats, dairy, eggs, vegetables, fruits, grains, legumes, nuts and seeds, healthy fats, and natural sweeteners are included. If you want to eat better and don't know where to begin, try a Clean Eating diet. This foundational diet will help you learn how to cook with whole foods while improving your health. 

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Grain-Free Diet

Although whole grains can provide immense health benefits for many individuals, for others, grains can exacerbate autoimmune conditions and gut permeability. A grain-free diet eliminates all whole grains and grain flours. Nut flours and other grain-free flours are used in baking to replace grain flours, which are often combined with natural sweeteners instead of refined sugars. A grain-free diet is relatively easy to follow as long as you are accustomed to cooking with whole foods. 

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Personalized nutrition just got easier. 

Nourishing Meals® allows you to find recipes that fit your unique dietary needs. Combine diets and specific food allergens to create a customized diet, and then let the site guide you to hundreds of recipes that you can create meal plans and shopping lists with.

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Recent Blog Posts

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May 07, 2022

Gluten-Free Mother's Day Recipes

Honor your mothers and grandmothers by creating a nourishing meal with whole food ingredients this Mother's Day. Whether you are cooking breakfast in bed, brunch, or a family dinner, I have some healthy gluten-free recipes to inspire you on this special day.

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Apr 26, 2022

Buckwheat Chocolate Cake (Gluten-Free + Egg-Free + Dairy-Free)

I absolutely love baking with buckwheat flour. It has a robust, earthy flavor and impressive nutritional profile. Paired with a high-quality raw cacao powder and extra virgin olive oil, you get a phytonutrient-rich healing dessert! Both buckwheat flour and cacao powder are rich sources of flavonoids and polyphenols. These compounds have numerous beneficial impacts on different systems in the body. Did you know that polyphenols interact with the gut microbiota and act as prebiotics for beneficial bacteria?
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Apr 08, 2022

How Is Food Connected to Chronic Inflammation?

There are three different ways food can create inflammation in the body. The first is eating foods that are inflammatory, such as fried foods, highly processed and packaged foods, foods that contain rancid oils and fats, and highly processed meat products. The second way is by consistently eating too many sugars and carbohydrates for your body. High blood sugar can create a cascade of inflammatory events. The third way food can trigger inflammation in the body is by consuming foods your immune system has been primed to react to, which is called a food sensitivity.
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Mar 12, 2022

Vegetable Panang Curry

Panang curry is one of my favorite types of Thai curries. It is deeply flavored with spicy chili paste, hints of lime, and a nutty richness from the peanut butter. It is best to find a good quality panang curry paste for this recipe. Look for one at your local food co-op or health food store. Panang curry paste is typically made from Thai red chilies, shallots, lemongrass, garlic, coriander, galangal (Thai ginger), kaffir lime peel, cumin, and sea salt.
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Feb 27, 2022

Can Digestive Enzymes Help Heal My Gut?

What are digestive enzymes and how do they help improve gut health? Well, first of all, let's explain digestion. Digestion is simply the process in which our bodies break down food into smaller components that can be absorbed. You can't actually absorb protein, fat, and carbohydrates. These compounds must be broken down into their most basic forms so the body can absorb and utilize them. What happens when the process of digestion is compromised?
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Feb 06, 2022

Black Rice and Cucumber Salad

Black rice, which may also be called purple rice or forbidden rice, is a relatively unknown superfood. It is packed with different compounds that promote gut health, reduce inflammation, and increase longevity. Black rice can be cooked on the stove the same way (and with the same water to rice ratios) that you would cook a pot of brown rice.

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Join Nourishing Meals® today to get access to over 1,400 nutrient-dense member-only recipes and our easy-to-use meal planning tools. Get inspired to cook again and take control of your health using the power of real food! Add meals for breakfast, lunch, and dinner, or use our system to only plan your evening meals. The choice is yours! Change the number of servings on a recipe if you are cooking for a large crowd or only cooking for one. It is completely customizable to your unique needs!

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