Does the idea of meal planning make you want to order a pizza instead? You aren’t alone. Roughly 90% of Americans dislike cooking, and 45% outright hate it. Planning a menu can be a challenge, especially if the members of your household don’t share the same preferences or agree on what constitutes a good meal. If you struggle with meal planning, this healthy real food list just might make your life easier.
Download the Healthy Real Rood List here.
The foods listed below offer a wide variety of essential nutrients to help you improve and maintain good health.
Artichokes, Arugula, Asparagus, Beets, Bok Choy, Broccoli, Broccolini, Brussels Sprouts, Cabbage, Capers, Carrots, Cauliflower, Celery, Chilis, Collard Greens, Cucumbers, Dandelion, Eggplant, Garlic, Green Beans, Jicama, Kale, Kimchi, Leeks, Lettuces (arugula, bibb, butter head, endive, iceberg, romaine, radicchio, watercress), Mushrooms (button, chanterelle, morel, oyster, porcini, shitake), Mustard Greens, Okra, Onions, Peppers (Anaheim, banana, bell, chili, habanero, hatch, jalapeno, serrano), Radishes, Rhubarb, Rutabaga, Sauerkraut, Seaweed, Shallots, Snow Peas, Spinach, Sprouts, Spaghetti Squash, Swiss Chard, Sugar Snap Peas, Tomatillo, Tomatoes, Turnips, Watercress, Zucchini, Water Chestnut, Wax Beans, Wing Beans
Apples, Apricots, Avocados, Bananas, Currants, Blackberries, Blueberries, Boysenberries, Cantaloupe, Cherries, Coconut, Cranberries, Dates, Elderberries, Figs, Gooseberries, Grapefruit, Grapes, Honeydew Melon, Huckleberries, Kiwifruit, Lemons, Limes, Lingonberries, Loganberries, Lychee, Mangoes, Mangosteen, Marionberries, Mulberries, Nectarines, Olives, Oranges, Papayas, Passionfruit, Peaches, Pears, Persimmons, Pineapple, Plums, Pomegranates, Pomelos, Prunes, Raisins, Raspberries, Salmonberries, Serviceberries, Starfruit, Strawberries, Tangerines, Watermelon
Need help designing a healthier eating style? Start here.
Starchy Vegetables & Legumes
Acorn Squash, Adzuki Beans, Black Beans, Black-Eyed Peas, Broad Beans, Butter Beans, Butternut Squash, Cannellini Beans, Cassava, Fava Beans, Garbanzo Beans (chickpeas), Hominy, Hummus, Kidney Beans, Lentils, Lima Beans, Mung Beans, Navy Beans, Green Peas, Split Peas, Parsnips, Pinto Beans, Plantains, Potatoes, Pumpkin, Soybeans (edamame, tofu)
Grains, Cereals, Pastas, & Flours
Amaranth, Barley, Buckwheat, Bulgur, Corn, Grits, Kasha, Millet, Molasses, Muesli, Oats, Polenta, Quinoa, Rice, Rye, Sorghum, Spelt, Tabbouli, Teff, Triticale, Wheat
Beef, Lamb, Pork, Organ Meats, Wild Game, Bison, Elk, Goat, Rabbit, Venison, Wild Boar, Poultry (chicken, duck, goose, guinea fowl, pheasant, quail), Eggs, Shellfish & Mollusks (clams, crab, crawfish, lobster, mussels, oysters, prawns, scallops, shrimp), Fish (anchovies, bass, catfish, cod, grouper, haddock, halibut, herring, king mackerel*, marlin*, orange roughy*, perch, pollack, red snapper, salmon, sardines, scallops, sea bass, shark*, sole, squid, swordfish*, tilapia, tilefish*, trout, bigeye tuna*) *contains higher mercury
Butter, Cheese (blue, brie, cream, cheddar, cottage cheese, feta, goat, gouda, gruyere, Havarti, Manchego, mozzarella, parmesan, provolone, ricotta, swiss), Milk (buttermilk, cow, evaporated, goat, powdered, skim, 2%, whole), Sour Cream, Yogurt
Mono & Polyunsaturated Fats
Nuts, Nut Butters, Nut Milks (almonds, brazil, cashews, chestnuts, hazelnuts, macadamia, peanuts, pecans, pine, pistachios, soy, walnuts), Seeds (chia, flax, pumpkin, sesame, sunflower), Oils (canola, coconut, corn, olive, peanut, sunflower, sesame)
Herbs & Spices
Allspice, Anise, Basil, Bay Leaf, Caraway, Cardamom, Caraway Seed, Carob, Celery Seed, Chervil, Chives, Cilantro, Cinnamon, Clove, Coriander, Cumin, Dill, Fennel, Garam Masala, Ginger, Horseradish, Lemon Balm, Lemon Grass, Lavender, Mace, Marjoram, Mint, Mustard, Nutmeg, Oregano, Paprika, Parsley, Pepper, Rosemary, Saffron, Sage, Salt, Sesame Seed, Sorrel, Stevia, Tamarind, Tarragon, Thyme, Turmeric, Vanilla, Wasabi
Creating a personalized eating style is an important part of the lifestyle design process. What would you add to this healthy real food list?