Your diet profile tells the site to filter recipes based on what you can eat.
Select the diets and food allergens on the diet set-up page to create your unique diet combination. Then add any additional ingredients you don't tolerate. Nourishing Meals® will then only show you recipes that are safe for that specific combination of diets and food allergens.
If you don't follow a specific diet or have not received a diet protocol from your health care practitioner and you are ready to make some positive dietary changes, choose a Clean Eating Diet or Mediterranean Diet to begin. These diets are foundational lifestyle "diets" that will set you on a life-long path of health. You can also scroll through the information on the Diets page to learn more about different diets and see which diet might be most beneficial to follow.
Try an Elimination Diet.
If you have certain health conditions that you would like to try to resolve with diet, then you may want to explore starting an Elimination Diet. A Basic Elimination Diet removes just a few food groups that most people react to, and a Full Elimination Diet removes additional food groups that many individuals may react to. Food groups are then slowly reintroduced over a period of time to see if your symptoms return.
Use our custom search features to filter all of the recipes in Nourishing Meals®.
Combine your specific diet criteria with the search filters to find exactly what you need. You can even plug in ingredients you have that need to be used and Nourishing Meals® will give you recipe options using those ingredients according to your specific dietary needs!
Name your meal plan and choose Breakfast, Lunch, Dinner, or Meal Prep to add the recipe.
Use the "Meal Prep" tag for recipes you would like to make on a Meal Prep day. This may be a day where you batch cook a number of recipes to use throughout the week. You can also use this tag for recipes like a pot of basic beans that you need to have pre-cooked for another recipe.
Keep adding recipes.
Click "Edit" to change the name of your meal plan, add days, and move recipes around to different days. Click save!
Click the "Schedule" link to add your meal plan to certain days on your calendar.
Create as many Meal Plans as you would like.
Add Meal Plans from our site to your user profile. Click on any diet on the Diets page and the click on the Meal Plans tab to get started right away with a Meal Plan for your diet.
Click on the Meal Plans icon to view all of your saved Meal Plans.
Learn to use our Meal Plans feature so you can create menus and save recipes.
Use Meal Plans In Different Ways
Weekly Staple Menu Plans
Use our Meal Plans feature for creating a plan of your favorite recipes that you would like to use over and over. If every Friday is Taco night, then use the Meal Plans feature to create a menu for Taco night with a set of recipes you would to cook each Friday night. This way you don't have to spend time finding the recipes each week. They are already saved in your Meal Plans.
Create a One Time Menu
Create a special Birthday Menu or Holiday Menu plan that you don't want to add to your weekly meal planning calendar. Your Meal Plan comes with a list of ingredients too so you can shop for exactly what you need. A one time menu is also helpful to create if you are cooking dinner for someone else, perhaps a new mom needing a few meals, or for a friend in a time of need.
Create and Save a List of Favorites
Use Meal Plans to create a list of Favorites that you would like to save for future reference.
Save a Diet Plan
The Meal Plans feature can also be used to create a diet plan for yourself that you would like to repeat again and again, such as a specific 5-day detox diet you like to do every few months.
Create Meal Plans for Clients
The Meal Plans feature can also be used to create custom meal plans for your clients or patients, as long as your client is a member then the meal plan can be copied and saved to another user profile by clicking on the "Copy" button at the top of all Meal Plans. Just share the link with another member.
Stay organized and primed for success in the kitchen with a weekly meal schedule.
Your meal planning calendar can be printed into a beautiful weekly calendar to make it easy to see what's on the menu this week. Add recipes to your calendar using our meal plan generator, add entire meal plans you'd like to schedule on repeat, or add individual recipes. Select a date range on your calendar to shop for all of the ingredients needed for the dates selected.
Using Your Calendar
Schedule your Daily Meals
The Calendar feature can be used to plan your weekly meals. You can send recipes to your calendar from a meal plan, from the meal plan generator, or add recipes from the search page.
Get Prep Note Reminders
When you schedule recipes to your calendar, our site gives you reminders of things you need to do ahead of time, such as soak beans or grains for a certain amount of time before making the recipe.
Create a Shopping List
Easily create a shopping list from chosen days on your calendar. Like to shop for two days worth of meals or seven? No problem, just tell the site to list ingredients for recipes from any given days on your calendar.
Cook Meals from your Calendar
Click on any date on your calendar and the site will give you the full list of recipes you have scheduled for that day. Click on any recipe to start cooking.
Generate a list of ingredients for recipes you have scheduled to your meal planning calendar for any date range. Delete ingredients you already have on hand and update ingredient amounts. Then send it to your Shopping List.
Shop from your Meal Plan
If you have a menu plan that you would like to shop for, just click on Ingredients on your Meal Plan to view the list of ingredients you need for recipes from a specific meal plan. Our system allows you to meal plan and create shopping lists in different ways.
Lean how to use our grocery shopping list feature.
Try ringing in the new year with this vegan Instant Pot version of Hoppin' John! This traditional Southern dish has been thought to bring good luck in the new year. Black-eyed peas represent prosperity and collard greens represent wealth. Whether you believe in this tradition or not, a hearty bowl of beans and greens is packed with anti-inflammatory phytochemicals and nutrients, which will certainly bring health in the new year!
Chicken wings are a fun appetizer or party food. They can also be served as a main dish with sautéed veggies and baked sweet potatoes! This soy-free, Asian-inspired recipe can be used on an Elimination Diet too!
Homemade vegetable stock is incredibly easy to make, especially if you have an electric pressure cooker (Instant Pot)! Pressure cooking the vegetables helps to extract more flavors from the herbs and vegetables. Additionally, the aromatic flavors are not lost through evaporation because everything is sealed during the cooking process. Use your stock as a base for soups and stews; the end result will be much more flavorful compared to using only water.
When you are short on time, sheet pan meals are a great option for an easy and nourishing family dinner. Serve these roasted chicken breasts, fennel, and cherry tomatoes with a simple arugula salad tossed with balsamic vinegar, olive oil, salt, and pepper.
Blueberry-Almond Thumbprint Cookies (grain-free + egg-free)
These grain-free and egg-free thumbprint cookies are made with nutrient-dense almond flour and slightly sweetened with pure maple syrup, perfect for an after-school snack for your children with a mug of herbal tea.
Serve these simple gluten-free waffles with fresh raspberries and pure maple syrup for a weekend breakfast or brunch. You can replace the raspberries with fresh or frozen blueberries, diced bananas, or finely diced apples if you would like. Add vanilla extract or raw vanilla powder for extra flavor!
Ginger is one of the best foods to incorporate into your daily diet if you are experiencing chronic inflammation. Fresh ginger has been shown to reduce inflammatory markers and inflammatory cytokines such as TNF-a (this cytokine is elevated in autoimmune diseases such as Ulcerative Colitis and Rheumatoid Arthritis). Ginger also acts as a natural anti-histamine and mast cell stabilizer. Incorporating both raw and cooked ginger into your daily meals can be very beneficial for many different health conditions.
This easy plant-based main dish can be made in minutes as long as you have cooked or canned chickpeas on hand! Serve with Guacamole, Pico De Gallo, and your favorite homemade or store-bought tortillas.
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.
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.
This easy Instant Pot broccoli soup is perfect for a quick, anti-inflammatory lunch or breakfast! Make a double batch and freeze a few jars so you always have ready-made nutritious food on hand. I use an 8-quart Instant Pot, but the 6-quart size will also work for most of my recipes.
This classic whole grain gluten-free bread (also vegan, nut-free, and xanthan gum-free) can be made into a loaf of bread or a boule; my directions below explain how to do both. Serve bread with a hearty bowl of soup and some high-quality extra virgin olive oil on a chilly winter's evening.
Serve this hearty white bean and tomato stew any time of year. This recipe requires an Instant Pot, which creates very tender beans in minutes! If you don't already use one for cooking beans, I highly recommend it. Serve stew with an extra drizzle of olive oil and a loaf of this gluten-free hearty whole grain bread for a nourishing plant-based meal.
Learn how to use Nourishing Meals® for your clients and patients.
You, the health care practitioner, prescribe a specific diet for your patient. But how do you help your patient implement this diet?
Nourishing Meals® was designed so health care practitioners can easily create meal plans with specific recipes specially catered to a patient's dietary needs. It’s as simple as selecting specific diet criteria on theSearch page, creating a meal plan, and choosing recipes that suit your patient's needs. Contact us if you have any questions.
Help your patients succeed on a prescribed diet!
Two ways to use Nourishing Meals® to help your patients thrive.
Help your clients or patients set up their own accounts during appointments. You two can enter in the diet criteria together during the set-up process. Your clients and patients can then search for recipes and use the meal planning tools on their own time.
Sign-up for your own account and create meal plans designed for the specific dietary needs of your clients and patients, and then send them the meal plan links. You and your patients will need a Nourishing Meals® account to do this.
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Why choose Nourishing Meals®?
With over 70 different diets and food allergens to choose from, and the ability to combine these to create a customized diet unique to your patient or client, Nourishing Meals® stands out from other meal planning systems. Additionally, our recipes have been developed with care and passion by those who have been in the recipe development field for decades. Your clients and patients will begin to crave the foods that nourish them with high-quality recipes that are adored by our members. Our meal planning tools allow members to save recipes, create meal plans, use a personal meal planning calendar, and quickly generate grocery shopping lists in a multitude of ways. Nourishing Meals® inspires and supports members with dietary change.
Affiliate Program
Join our affiliate program and refer your patients and clients to our membership program. Once your patients have signed up, you can support them further with individualized meal plans, as well as diet and recipe recommendations.
This very easy Instant Pot chicken soup recipe (that can also be made on your stovetop) is perfect for cold and flu season. It contains a lot of fresh ginger and garlic, and creates a soothing clear broth that can be sipped on when you are feeling under the weather. Plus, if you feel intimidated by cooking a whole chicken to create a pot of soup, you'll love this recipe.
Serve these anti-inflammatory gingered meatballs over steamed kale or sautéed dark leafy greens for breakfast, lunch, or dinner! Add a half of an avocado for a nutrient-dense meal. I always use extra-lean 100% grass-fed beef in my recipes, as it has a much healthier fat profile compared to grain-fed beef. You can buy this type of beef from your local farmers or health food store.
These gluten-free, egg-free, and nut-free cookies are delicious! There are still plenty of nutritious treats you can have, even when on a restricted diet. This recipe has been adapted from my original Gluten-Free Peanut Butter Cookie recipe.
These keto-friendly meatballs can be made with ground chicken or beef instead of turkey if desired. They're perfect if you are on a low-carb diet, or if you have a few growing and hungry teenagers to feed! This recipe comes together quickly and is easy enough to make on a busy weeknight. Serve alongside a simple green salad with an herbal vinaigrette or red wine vinaigrette.
This easy Instant Pot lentil stew recipe is absolutely delicious when served with a fresh salad and a pot of rice. You can also cook this recipe on the stove if you don't own an Instant Pot—just follow the tip below. I recommend measuring out all of the spices and adding them to a small bowl before you begin cooking. If you can't eat peanuts or have someone in your family with a peanut allergy, just omit the peanut butter.
Cooking a whole chicken in a Dutch Oven with the lid on, or in parchment paper, keeps the meat extremely moist and juicy. You can use this method and add any type of seasonings you would like. Try garlic and fresh minced herbs (like sage, parsley, and rosemary), or spices like cumin and chipotle chili powder. Serve chicken with rice or riced cauliflower and steamed broccoli for a simple, nourishing family meal. I use a 9-quart enamel-lined cast iron Dutch Oven for this recipe.
Dragon fruit, or pitaya, is high in betalains. This is the same pigment found in beets that gives them that bright purplish-pink hue. Betalains are also strong antioxidants, and important to include in the diet in order to support detoxification and reduce inflammation. Dragon fruit powder is much easier to use and store. You can add it to smoothies, dressings, ice cream, and other desserts to lend more flavor, antioxidants, and a beautiful, bright pink hue.
Serve this hearty bean, potato, cabbage, and sausage soup with a loaf of crusty bread for a nourishing winter meal. Polish sausages, or kielbasa, can be made from many different types of meat, and can also be either smoked or raw. I prefer to use smoked beef sausages, but you may use whatever type of sausage you like. Serve with plenty of fresh dill, or extra dried dill!
This quick and easy meal can be made in under 30 minutes. It has been designed for the Low-FODMAP diet, so it is free of garlic and onions. Feel free to add a small sliced red onion when cooking the peppers if you are not following a FODMAP restricted diet. Serve with Low-FODMAP Pico de Gallo if desired.
This stir-fry makes for an easy family meal. My children love fried tofu and rice, and will eat it leftover for breakfast too! Leftover brown rice, black rice, or white rice can all be used in this recipe; I usually use whatever type of leftover rice I have on hand. It is best to use completely cooled rice when making fried rice so that the rice doesn't clump together.
If you love Mediterranean flavors as much as I do, then try this recipe! Just don't skip the fennel—it adds balance to the other flavors and brings everything together. These nightshade-free chicken tacos are delicious served with any type of tortilla or flatbread. If you are on a low-carb or keto diet, serve the chicken and toppings over a bed of lettuce or steamed dark leafy greens.
These yeast-free & gluten-free cinnamon buns are a delicious treat on a weekend morning. Make a double batch and freeze some of them to have on hand for busy mornings. They are delicious sliced in half and reheated in a toaster oven!
Serve this antioxidant-rich whole grain salad as a side dish along with baked fish or roasted chicken. This Miso-Glazed Cod or Garlic-Ginger Salmon both pair well with this Asian-inspired, soy-free black rice salad. To shorten the cooking time of the rice, use these Instant Pot directions! Be sure to follow the ingredients list as less water is required for this cooking method.
When you need a nutrient-dense dinner on the table quickly, try this recipe! Serve over cooked basmati rice. For a low-carb or keto option, replace the sweet potatoes with two medium zucchini.
This yeast-free paleo bread is delicious dipped in olive oil, used as a sandwich bread with your favorite fillings, or toasted for breakfast and served with scrambled eggs and kale!
Pack one of these paleo muffins in your child's lunchbox for a nutrient-dense treat, or serve them as an after-school snack with a cup of herbal tea. They are also delicious served for a quick breakfast along with a hard boiled egg! I prefer to use frozen wild blueberries in this recipe; they are much smaller and bake into the muffins better than regular blueberries.
Black rice, also called purple rice or forbidden rice, is a relatively unknown superfood. It's 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. You can also make black rice in your Instant Pot.
Black rice, also called purple rice or forbidden rice, is a relatively unknown superfood. It's 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.
