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 keep you on track with your health goals. Generate shopping lists. Make the most of your pantry with our healthy recipes.

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BASIL ZUCCHINI SOUP LOW FODMAP-1

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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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Low-FODMAP Diet

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 is helpful for those with IBS, SIBO, fibromyalgia, depression or anxiety, chronic fatigue, and more. 

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POACHED SALMON WITH SUMMER VEGETABLES-2

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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CRISPY TOFU KALE SALAD HEMP DRESSING VEGAN KETO-1

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, healthy fats, and natural sweeteners are included. If you are wanting to eat better and don't know where to begin, then 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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DOUBLE CHOCOLATE SUNBUTTER COOKIES-1

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 can be used in baking, which is often combined with the use of 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

GLUTEN-FREE RASPBERRY COCONUT WAFFLES-2
Jan 08, 2022

Gluten-Free Raspberry Coconut Waffles

Going on a gluten-free and dairy-free diet doesn’t mean you need to give up your favorite breakfast foods, you just need to switch out the ingredients you are using! This gluten-free waffle recipe is easy enough to make as long as you have a few basic ingredients on hand. Try making a double batch on the weekend and freeze the extras to have on hand for quick breakfasts during the week.
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LACTO-FERMENTED HOT SAUCE-2
Nov 01, 2021

How to Make Lacto-Fermented Hot Sauce

Making your own lacto-fermented hot sauce is a wonderful way to naturally preserve your hot pepper garden harvest! Once fermented, the hot sauce should last for 9 to 12 months in your refrigerator. Use this tangy and spicy hot sauce to top scrambled eggs, stir-fries, soups, and all types of Thai food!

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How to Make Raw Buckwheat Flour Gluten-Free
Jul 15, 2020

How to Make Raw Buckwheat Flour

Did you know that buckwheat is a fruit seed and not actually a true whole grain? However, we use it much like other grains. I have been using freshly ground, raw buckwheat flour in my gluten-free baking recipes for the last two decades.

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Join today to get access to over 1,000 nutrient-dense member-only recipes and our easy 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. Change the number of servings on a recipe if you are cooking for a large crowd or only cooking for one. It is totally customizable to your unique needs. 

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