Chia pudding made with real food ingredients is a powerhouse of nutrients—especially important for growing, active children! This nut- and dairy-free pudding recipe is rich in polyphenols, protein, healthy fats, fiber, complex carbohydrates, calcium, and magnesium. In fact, one serving contains over 13 grams of protein, 29 grams of healthy fats, 31 grams of carbohydrates, 10 grams of fiber, and over 230mg of calcium! Chia seeds also have a high antioxidant activity due to their high levels of various polyphenols. Not only can this lower inflammation throughout the body by reducing free radicals, but polyphenols also act as pre-biotics in the gut, promoting the growth of beneficial bacteria!
Chia pudding made with real food ingredients is a powerhouse of nutrients—especially important for growing, active children! This nut- and dairy-free pudding recipe is rich in polyphenols, protein, healthy fats, fiber, complex carbohydrates, calcium, and magnesium. In fact, one serving contains over 13 grams of protein, 29 grams of healthy fats, 31 grams of carbohydrates, 10 grams of fiber, and over 230mg of calcium! Chia seeds also have a high antioxidant activity due to their high levels of various polyphenols. Not only can this lower inflammation throughout the body by reducing free radicals, but polyphenols also act as pre-biotics in the gut, promoting the growth of beneficial bacteria!
Balsamic vinegar blended with fresh cherries creates the most divine salad dressing! Serve dressing with a fresh salad made from leaf lettuce, roasted pecans, thinly sliced red onions, and pitted fresh cherries. I use a small hand-held cherry pitter to quickly remove cherry pits from a small number of cherries. If you want to pit more cherries at once for freezer storage, I recommend this cherry pitter.
Pistou is similar to pesto but without any nuts or seeds. My version uses a little nutritional yeast to make it dairy-free. You can replace the nutritional yeast with a few tablespoons of shredded parmesan if desired! Serve with gluten-free focaccia bread or this cheesy grain-free focaccia bread!
These easy bacon-wrapped meatballs are delicious served for breakfast, dinner, or as an appetizer! The ground chicken can be replaced with ground turkey or ground pork if desired. Serve meatballs with a simple dinner salad and baked winter squash for a nourishing meal.
This easy keto dessert can be made in minutes! Serve with a few spoonfuls of fresh raspberries or blueberries. If you have a high-quality orange essential oil on hand, try adding about 10 drops to the mixture during the last 10 seconds of blending.
Noodle stir-fries are very easy to make in only a matter of minutes! Instead of cooking the noodles, they are first soaked in hot water and then stir-fried. It is best to use the largest skillet you own (a 12-inch or 14-inch size) or a stainless steel wok for this recipe. Peanut butter or sunflower seed butter can replace the almond butter in the sauce if desired.
Serve this anti-inflammatory drink on a hot summer afternoon. If you are unaccustomed to eating a lot of turmeric, you may want to start with half the amount (turmeric has a bitter edge to it).
These sugar-free and grain-free muffins are a great way to use up your summer garden zucchini harvest! Serve for breakfast or as a hearty afternoon snack with a mug of tulsi tea. This recipe has been designed for specific diets that don't allow most sweeteners such as the Specific Carbohydrate Diet and SIBO Specific Diet.
This simple chicken taco recipe requires an Instant Pot—if you don't have one, use a slow cooker instead. Simply cook everything on low for 6 to 8 hours, or on high for 4 to 6 hours. If you eat dairy, serve tacos with shredded sharp cheddar cheese! Leftover taco meat can be frozen in separate small containers for later use.
Once the rack of lamb is cut into lamb chops, this recipe takes only minutes to prepare and cook! Use a coffee grinder (not used for grinding coffee beans) for creating the spice crust mixture. Serve lamb chops with Carrot Purée and Steamed Green Beans for an easy nutrient-dense meal.
Carrot purée is an easy-to-digest carbohydrate for those experiencing digestive imbalances. Serve with a meat or fish entrée and a raw or steamed green vegetable for a balanced meal.
How to Use an Instant Pot (and how to make Indian Spiced Rice)
An Instant Pot is an electric pressure cooker, and it's a lot easier and safer to use than a stovetop pressure cooker. Once you've started using one, you'll wonder how you ever lived without it! Many Nourishing Meals members have asked me to do a video demonstrating how to use an Instant Pot in order to utilize the hundreds of Instant Pot recipes I have tagged in our membership section.
An Instant Pot is an electric pressure cooker, and it's a lot easier and safer to use than a stovetop pressure cooker. Once you've started using one, you'll wonder how you ever lived without it! Many Nourishing Meals members have asked me to do a video demonstrating how to use an Instant Pot in order to utilize the hundreds of Instant Pot recipes I have tagged in our membership section.
Baharat seasoning is a Middle Eastern spice blend made from ground cumin, coriander, black pepper, cinnamon, cardamom, cloves, allspice, rose petals, ginger, and nutmeg. Look for it in the spice section at your local health food store. These easy sheet pan lamb meatballs and roasted cauliflower pair well with a simple shaved cucumber, lemon, and parsley salad for a low-carb, nutrient-dense meal!
Black radishes are a root vegetable in the cruciferous family of vegetables. They have a stronger flavor and a slight bitter bite compared to regular red radishes. Black radishes are excellent for stimulating digestion, and for upregulating detoxification pathways. Serve salad with your favorite Asian-inspired main dish. The salad will last a few days in the fridge; add it to leftover black rice and chicken for a quick, nutritious meal on the go!
Serve this delicious grain-free cake during peach season! Other stone fruits can be used, such as fresh apricots, plums, or pitted cherries—be sure that your fruit is not overripe! It is best to use ripe, but firm, fruit for this cake recipe.
Arugula, Chicken, and Quinoa Salad with Creamy Beetroot Dressing
This nutrient-dense salad can be prepped ahead of time. Store all of the components—cooked chicken, cooked quinoa, arugula, cooked beets, and dressing—in separate containers in your fridge. Toss together a nourishing lunch in minutes with all of your prepped ingredients!
All types of summer squash work for this recipe. Try zucchini, patty pan, yellow squash, or crookneck. It is best to use younger, smaller squash as they contain less water compared to older, more mature squash. Serve roasted squash with any type of Southwestern or Mexican-style main dish.
This grain-free and nut-free banana bread is a great way to use up the ripe bananas you have sitting in your fruit bowl! Serve banana bread for breakfast with a cup of tea, or pack a slice in your child's lunchbox for school.
Make up a batch of this easy anti-inflammatory detox salad and keep it in your fridge. Add a scoop to salads, or as a side dish to a cooked meal. Romanesco is similar to cauliflower and broccoli; if you can't find romanesco at your local grocery store, use a head of cauliflower instead.
Balsamic-Glazed Chicken with Figs and Sweet Onions
Fresh figs are available during mid to late summer through early fall and can be used in both sweet and savory dishes. Serve this savory balsamic glazed chicken dish with an arugula salad, grilled zucchini, and cauliflower rice or basmati rice.
This soup recipe has been designed for those suffering from digestive disorders such as SIBO, IBS, and IBD. The soup is very easy to digest, anti-inflammatory, and nutrient-dense. Use this recipe during a flare or as a regular meal during your healing process. Other anti-inflammatory ingredients can also be added, such as turmeric, ginger, basil, and cilantro.
Fig, Grapefruit, and Arugula Salad with Honey-Balsamic Vinaigrette
Serve this fresh and flavorful salad during fig season! If you don't like goat cheese, simply omit it or replace it with crumbled feta cheese. This salad pairs well with roasted chicken or baked salmon.
This nutrient-dense SCD birthday cake is full of antioxidant-rich blueberries and isn't too sweet. If you are following specific diets that don't allow any gums or starches, then be sure to use GTs Raw Coconut Yogurt in this recipe! This is the only commercially available dairy-free yogurt that is safe for the SCD diet.
This delicious soy-free teriyaki sauce can be made in minutes! Use it to marinate chicken, salmon, or your favorite type of wild fish (halibut and black cod also work well). Serve fish with roasted bok choy or sautéed tat soi and basmati rice or riced cauliflower for a balanced, nourishing meal.
Tat soi is a low-oxalate dark leafy green, and it's quite similar to bok choy. It is delicious when added to raw salads or when lightly sautéed. Look for it at your local farmer's market or natural grocery store. Like other dark leafy greens, tat soi cooks down quite a bit—you'll need a few large bunches to serve a family of four!
Celebrate the mothers, grandmothers, and beautiful nurturers in your life with a brunch that feels as special as they are. Use this curated collection of recipes as your starting point for a memorable gathering filled with love, connection, and delicious, wholesome food. Feel free to add, swap, or remove recipes to personalize the menu and make it your own. Whether you’re planning a simple breakfast or a lively family feast, this meal plan is here to inspire you every step of the way.
Use this gluten-free dinner plan as a foundation to simplify your menu planning—and feel free to add, swap, or remove recipes to best fit your personal tastes and needs.
These anti-inflammatory recipes are easy to prepare and crafted to bring balance back to your body through fresh, seasonal ingredients. Each meal supports your natural detoxification pathways, calms inflammation, and helps you feel lighter, clearer, and more energized. Feel free to mix and match recipes to create a rhythm that feels aligned with your needs this season of renewal.
Simplify your week with this easy-to-follow paleo dinner meal plan designed to fuel your body with vibrant, nutrient-dense meals. Each recipe is packed with flavor, high-quality protein, and a colorful variety of vegetables to support steady energy, balanced blood sugar, and whole-body wellness. Feel free to customize the plan by adding or swapping recipes to suit your preferences—and enjoy the ease of knowing dinner is already planned.
These easy spring detox dinners can jumpstart your health and help you get back on track after too many holiday indulgences! Pick and choose a few meals to add to your meal planning calendar or schedule all of them!
If you struggle with brain fog, fatigue, and chronic pain, then use these very simple dinner meals to help reduce chronic inflammation. These quick and easy dinners take minimal effort and rely on only a small number of ingredients, so you can get a nourishing, anti-inflammatory meal on the table quickly.
This Spring Cleanse meal plan was designed to support your body's natural detoxification pathways. It is rich in cruciferous vegetables, fiber, antioxidants, phytonutrients, and high quality proteins. It is free of gluten, dairy, soy, corn, and added sweeteners as well. Schedule the entire plan to your calendar or edit this plan to best support your individual needs.
Mito Meal Plans
Mitochondria-Supportive Foods
Support your mitochondria—the energy powerhouse within your cells—with these deeply nourishing meal plans. Mitochondria-supportive foods are lower in carbohydrates, higher antioxidants, higher in healthy proteins, and higher in healthy fats.
This meal plan contains two weeks worth of meals for the Autoimmune Protocol! Copy this plan and save it to your user profile, then schedule it to your calendar.
Get inspired with new nourishing grain-free main dish recipes with this meal plan! There are even a few healthy grain-free dessert recipes to keep your meal plan interesting.
This Vegan + Gluten-Free dinner-only meal plan will help inspire you with nourishing plant-based family meals. I recommend getting an Instant Pot if you don't yet own one. This will make cooking legume-based vegan meals much easier and save you a lot of time in the kitchen. Save and edit this meal plan by deleting recipes you prefer not to make. You can also move recipes around to different days, and then send the meal plan to your meal planning calendar.
The first few weeks of the new school rhythm are always busy. Use these recipes to plan nourishing family meals for busy weeknights. Save this meal plan to your user profile and schedule to your calendar.
Get inspired to use all of the beautiful fall vegetables with these healthy recipes. Beets, potatoes, carrots, turnips, sunchokes, cabbage, and dark leafy greens are in abundance during the months of autumn. Save this meal plan to your user profile and schedule to your calendar.
Starting a gluten-free diet can feel overwhelming. In order to be successful and allow time for healing, all gluten needs to be out of the diet. In fact, it is best to remove all forms of gluten from your kitchen and eating area as wheat flour dust and bread crumbs can be a source of cross-contamination.
Use this simple meal plan if you are new to the Paleo diet and want to give it a try to see how your body responds. Feel free to edit this plan and add more days and recipes if you would like! Delete lunch recipes if you plan to use leftovers from dinner for your lunch the next day!
Looking for quick and healthy Paleo dinners that you can make in under 40 minutes? Try these recipes! Use the serving suggestions in the recipe headnotes for simple additions you can add the round out the meal.
Use this very simple elimination diet meal plan to get started on the elimination phase of this diet. You can edit this meal plan and add more recipes and then schedule the recipes to your calendar to stay on track.
These meat-free, anti-inflammatory dinners are beneficial for maintaining excellent cardiovascular health. They are rich in fiber, antioxidants, and healthy fats!
Use this simple, nutrient-dense meal plan for the Mediterranean Diet. To make it easier to follow, use leftovers from the previous night's meal for lunch the next day. Day 1 includes a sheet pan salmon recipe for dinner, use leftover salmon to top your salad for lunch the next day.
Recipe
Cider Vinegar and Herb Grilled Chicken Thighs
Serve this flavorful grilled chicken with some grilled veggies, like zucchini. Any type of fresh herbs can be used in this recipe. Try fresh chives, thyme, rosemary, oregano, parsley, or basil!
Serve this simple pasta salad during the summer, when fresh corn is in season. Other veggies can also be added to the salad, such as diced sweet onion, diced avocado, or diced green bell peppers. Serve each bowl with a squeeze of lime and extra hot chili peppers!
These egg-free and gluten-free zucchini spice muffins make a great snack or lunchbox treat for your children! Oats contain beta-glucans, which make up the soluble fibers in these delicious grains. Beta-glucans are a fermentable fiber and feed beneficial bacteria in the large intestine, helping to maintain gut health, digestive function, and a balanced immune system. Serve muffins for breakfast with a smoothie for a nutritious meal on the go!
Serve this creamy black bean and cherry tomato dish for breakfast, lunch, or dinner! My children love serving this over rice, but it's also delicious added to your favorite type of tortillas for an easy meal.
These anti-inflammatory popsicles are so refreshing on a hot day! Add fresh herbs to the popsicle molds for more flavor if desired; fresh basil or thyme work well with these flavors. Blackberries can be used in place of the blueberries for a delicious variation!
Kids love these sugar-free slushies on a hot summer day! Keep a tray full of chopped melon in your freezer so you can quickly make this recipe for a nutrient-dense afternoon snack.
