Sausage, Apple, Goat Cheese Frittata

Make this for dinner with a side salad or prep ahead of the week for breakfast on the go.

Apple, Kale, Sweet Potato Hash

For protein, add: sausage, bacon, over easy egg; or sprinkle with toasted pumpkin seeds for a lighter vegetarian option. (Photo: Paleo Running Momma)

Date-sweetened Oatmeal

Use this as a template and switch up the fruit, nuts, and seeds for variety.

Carrot Pear Oats w/ Mascarpone

You’re going to love shredded carrot in your oats! And mascarpone cheese! Though if you’re avoiding dairy, you can just skip it and lean on the cashew (or almond) butter for the healthy, filling fats in this one.

Quinoa + Steel Cut Oats Breakfast Bake

Shake up your morning oats with some quinoa and add this to your Sunday prep. This has plenty of fruit to sweeten so omit the 1 tsp of sugar.

Kasha with Vegetables

Enjoy the earthy, wholesome flavor of kasha, or buckwheat groats. Add an egg or cooked chicken for extra protein. Also, enjoy experimenting with dried mushrooms which can be found in bulk sections of most natural markets or purchased online. Sub: 8 oz fresh mushrooms.

Sauteed Breakfast Salad

This breakfast salad offers a lighter breakfast with fresh greens and herbs, but also utilizes leftover roasted veggies like cauli or squash.

Smoked Salmon, Fennel, and Potato Hash

A heartier breakfast, great for the weekend with a cup of tea or coffee.

Easy Breakfast Casserole

Make this ahead of the week and add a side fresh fruit.

Smoked Salmon, Potato, & Dill Breakfast Casserole

Make this ahead of the week and add a side fresh fruit.

Sweet Potato Toast

It’s still a thing. And you can have a lot of fun coming up with creative, beautiful, variations. Click the photo for inspiration.

Zucchini Sweet Potato Latkes

Top with any over easy egg or pair with a 3 slices of bacon + add a side of fruit. Consider adding fresh basil, rosemary, or parsley to the mix to elevate the flavor.

Plated Inspiration

Leftover roasted sweet potato, pumpkin, or squash with flavorful breakfast sausage, fresh berries, and a heaping spoonful of kraut. A personal favorite!

Plated Inspiration

Soup for breakfast. High fives if you do it! Leftover soup or a can of Amy’s bean soup with added fresh herbs plus a side of fruit like apples, pears, or berries is easy and tasty.

Plated Inspiration

Bacon + soft boiled egg over greens with fresh herbs. Dress with olive oil and lemon juice or a clean dressing of choice.

Plated Inspiration

Yes, you can have more than 1 piece of bacon. But do pair it with some color like these scrambled eggs with sauteed mushrooms, berries, and a side salad.

Plated Inspiration

 A personal favorite combo full of color, flavor, and healthy fats. Kraut, smoked salmon, egg, grapefruit, berries, leafy greens, avo.

Plated Inspiration

Quick cooked sausage in the toaster oven, fresh fruit medley, leftover soup.

Easy, balanced breakfast ideas:

  • Leftover dinner (think outside of the box!)
  • Scrambled eggs with sautéed mushrooms, goat cheese, fresh spinach, basil; side of berries or apples slices
  • Breakfast Salad: mixed greens with lemon and olive oil dressing; half a cooked sweet potato, cubed, 1 fried egg, ½ avocado sliced, fresh herbs (optional)
  • Sausage, leftover roasted squash or sweet potato, sauer kraut on the side
  • Eggs over brown rice or quinoa with wilted greens + side of seasonal fruit
  • Eggs over quinoa with side of steamed broccoli or roasted Brussel sprouts

Bowls (who needs sandwiches!?)

Chicken Mushroom Bokchoy Bowl

Sub olive or avocado oil in place of canola. Sub coconut aminos or GF tamari in place of soy. Serve over a bed of whole grains, your choice.

Rainbow Cauliflower Rice Bowl

Beautiful flavor, beautiful presentation. Enjoy this warming vegetarian rice bowl for any meal of the day!

Quinoa Chickpea Buddha Bowl

Meal prep these a head of the week for 3 of your lunches or dinners during the week.

Thai Basil Turkey Bowl

Enjoy those warming, fiery spices in this dish balanced with the lightness of ground turkey. Fish sauce is a staple ingredient for all Thai cuisine, just be sure there’s no sugar on the ingredient label.

Tuna Poke Bowl

Swap soy sauce for wheat free tamari or coconut aminos.

Black Bean Kale Avocado Bowl

A well rounded, filling vegetarian bowl.

Turmeric Chickpeas w. Garlic Tahini

A simple dish to whip up for lunch or dinner (cook the chickpeas ahead of time). Batch cook quinoa, millet, or brown rice early in the week and serve this on a bed of it to make this a fuller meal.

Want to make your own bowl, your own way? Use this template to Build Your Own Bowl.


Shelly’s Homemade Bone Broth

Use this homemade broth in a mug to drink, as a base for soups, for cooking grains for rich flavor and nutrients.

Creamy Wild Rice Chicken Mushroom Soup

Like most any soup, pair with a whole grain like brown rice, wild rice, millet, or quinoa to round out the meal.

Beet & Black Lentil Borscht

A deeply nourishing, cleansing soup. Add a scoop of rice to round it out into a whole meal if desired.

Slow Cooker Vegetable Chicken Stew

Like most any soup, pair with a whole grain like brown rice, wild rice, millet, or quinoa to round out the meal.

Coconut Red Lentil Soup

Like most any soup, pair with a whole grain like brown rice, wild rice, millet, or quinoa to round out the meal.

Lemon Red Lentil Soup

A well-spiced red lentil soup belongs in everyone’s recipe box.

Paleo Pumpkin Chili

Whose up for this one? A seasonal culinary adventure for the weekend.

Savory Pumpkin Soup

Omit the sweetener. Use bone broth if you have it. And consider making a double batch and freezing half for another week ahead.

Mushroom Buckwheat Soup

A heartier, plant-based soup – this one has simple ingredients and offers a chance to enjoy a different kind of gluten free whole grain, kasha.

Creamy Miso Carrot Soup

A chance to play w/ the light salty taste of miso and deliciously enjoy their probiotic benefits. This local blogger makes some seriously, lovely and thoughtful recipes.

White Bean + Kale Minestroni

A fantastic fall, warming soup worth double batching. Serve over a whole grain of your choice for a balanced meal.

One pot Curried Potato & Lentil Soup

You probably already have these ingredients on hand. Double the batch and freeze half for another week. Also, if curry isn’t your thing, omit it and increase herbs, salt, and pepper for a still-amazing hearty soup.

Salads + Vegetable Sides

Cauliflower Mashed ‘Potatoes’

A dairy free, comfort food version of mashed potatoes. Pile steamed or roasted veggies on this, bean or chicken stew, or those cider braised short ribs.

Roasted Spaghetti Squash

A fantastic base for: lentil bolognese, ground beef/chicken/turkey/mushroom red sauce. Serve with a side salad. Bake in advance and assemble when needed.

Steamed Fall Vegetables w/ Miso Ginger Dressing

Steamed, fresh, crisp vegetables should be a staple! Just remember to dress them with fat like olive oil, sesame oil, butter; season with sea salt, pepper; finish with fresh lemon or vinegar of choice + fresh herbs for that final touch.

Apple + Arugula Salad w/ Cider Vinaigrette

Add protein to make a meal and serve topped with roasted chicken, or w/ a side of quinoa and white beans.

Heirloom Apple Salad

Aren’t these apple slices lovely? Plus, you might be missing the satisfaction you get from ‘crunchy’ foods. Here you go.

Braised Greens

Basic braised greens are a must. Enjoy as a side, mixed with a whole grain, as a bed for fish, meat, poultry, eggs, or however you can squeeze them in.

Brussel Sprouts Quinoa Salad

A beautiful, fall-infused one-dish vegetarian meal. Omit the maple syrup and add roasted squash on the side if you’re wanting more oomph. Also, a fantastic leftover for breakfast!

Emerald City Salad

This salad is a favorite in my kitchen. And it holds up in the refrigerator for ~4 days. Add protein of choice to make it a meal or a nutrient-packed lunch. I like to use black wild rice in this recipe.

Kale, Apple, + Currant Salad

Another hit salad in my kitchen and among friends. It holds up well in the refrigerator for up to 4 days and is fantastic w/ breakfast, lunch, dinner, or a snack by itself.

Roasted Pumpkin w/ Shallots + Sage

Roast as a side for breakfast, add to salad bowls, or a side for dinner. Pumpkin can be swapped out for squash anywhere and in any meal, and is a filling, healthy, seasonal starch that should be on your plate a few times a week in the Fall.

Roasted Sweet Potato Fries

In case you’re missing on good old french fries. Try these and add spices as you like. Tessamae has delicious dipping sauces, too.

Crispy Delicata Squash Fries

The easiest squash you’ll roast all season AND you can eat the skin.

Dinners Main Courses

Lentil Bolognese

Serve this lentil dish over zucchini noodles, mashed cauli, or roasted spaghetti squash.

Cider Braised Short Ribs

Comfort food, deeply satisfying dish to make on Sunday. Skip the flour. Do a dairy free potato or cauli mash to serve it over. Noms.

Slow Cooker Chicken Shawarma

Plenty of middle eastern spices to warm you up. Serve over brown rice or cauli rice with a side salad. Batch cook ahead of the week.

Slow Cooker Indian Butter Chicken

‘Tis the season for slow cooking and warming spices. I like the extra veggies in this recipe and served over brown rice. Both can be batch cooked ahead of the week.

Kohlrabi Bistro Salad w/ a Poached Egg + Bacon Crumbles

Want to know want to do with Kohlrabi? Try this one. You can also simply snack on it raw, add it to any salad, roast it in the oven. If you don’t have a mandolin, cutting into match sticks will do.

Pan-seared Scallops

Add this light, flavorful protein option to any meal, especially roasted veggies over your whole grain of choice. You can also saute in butter, if you prefer!

Greek Burgers (Lamb or Beef)

Serve with roasted sweet potato fries and sliced apples.

Crockpot Beef Brisket

If you’re just craving a traditional comfort dish, here you go. Be sure to choose grass-fed beef.

Brown Rice Mujadarra w/ Mixed Herbs

The brown rice, lentils, and Greek yogurt make this a protein-packed. balancecd vegetarian meal.

Nori-wrapped Salmon

(Video) This is one of my favorite, flavorful ways to enjoy baked salmon AND seaweed. Enjoy with a side of sauteed green beans or a hearty mixed green salad with dressing for lighter fare.

Sheet Pan Sweet Potatoes and Black Bean Hash

A delicious, colorful, plant-centric dish that could be enjoyed for any meal.

Sheet Pan Garlic Tofu Brussel Sprouts

One roasting pan, yes please! Always choose organic or non-GMO tofu. Subs: use regular balsamic and make sure the cranberries are fruit-sweetened, not sugar.

Sheet Pan Salmon & Super Foods

Is this too easy? Choose wild caught salmon. If you want grain with this, place this dish on a bed of quinoa or black wild rice prepped ahead of the week.

Sheet Pan Cuban Chicken w/ Citrus Avocado Salsa

Soooo many delicious ingredients. This looks like a phenomenally flavorful meal. You’ll forget you’re on a cleanse.

Sheet-pan Chicken with Potatoes, Arugula, and Garlic Yogurt

Flavors like harissa, dill, lemon zest, garlic, that’s all you need to know. Go make this 1 sheet dish, stat.

Cashew-crusted Chicken Tenders

You get the idea. You can create a crust for chicken with even crushed almonds, too!

Stuffed Collard Greens w/ Tzatziki Sauce

Great for a lunchbox option, a snack, or a dinner side. There’s a brown rice and lentil vegetarian option or a beef and quinoa one.

Shrimp + Broccoli Stirfry w/ Cashews

15-minute dinner! Stirfries are ALWAYS an easy win. If desiring more, serve over brown rice or quinoa. Omit the honey.

Chicken & Vegetable Stirfry

A basic stirfry template with a garlic, ginger, sesame oil, and a coconut aminos sauce. Serve over cauli rice, brown or wild rice.

Easy Baked BBQ Tempeh

If you’re curious to try tempeh, give this one a go. Tempeh takes on the flavor of whatever it’s cooked with so a good sauce is key. Use an approved BBQ sauce like Tessamae brand for this. Add to a salad, as a vegetarian breakfast protein, or a side with veggies over a whole grain.

Chickpea Curry Cauliflower Bake

An excellent dish that reheats or freezes well for leftovers. Reheat with a splash of broth or water.

Beverage Ideas

Coconut Butter Matcha Latte

This is one indulgent and decadent frothy drink with no dairy. And is also a great template for adding coconut and nut butters for deeper and richer flavors. Definitely a drink to keep you full and satisfied.

Sesame Chai Latte w/ Dates

Another indulgent drink to get our brains out of the box and into savoring fabulous frothy flavors.

Homemade Cinnamon Pecan Milk

Use the dates if you want sweetness and have this on hand to cook your morning grain or add a splash to your coffee.

Easy Snacks

  • 6-8 oz. whole milk organic yogurt with ¼ cup berries and 1 TBS hemp seed or raspberries and cocoa nibs (template: yogurt + fruit + nut/seed of choice)
  • 1 apple, sliced with spritz of lime and small handful of mixed nuts or pecans
  • 1-2 oz. raw cheese, grapes, cup of tea
  • Handful of olives, 1/3 cup of hummus, carrot sticks
  • turkey wrapped around a pickle spear with a bit of mustard
  • 1/3 cup hummus with carrot sticks and pepper slices
  • 1 hard boiled egg with 1/2 cup of red grapes or raspberries
  • ½ cup berries, ¼ cup cashews, 1/3 cup fermented veggies (separate)
  • 1 cup plantain chips with guacamole or salsa
  • Sweet potato toast
  • Approved bars (in a pinch): EPIC food bars, Wild Zora Meat & Veggie Bars, Rx Bars

Slow Cooker Homemade Winter-spiced Apple Sauce

Apples are a must in the fall and this slow cooker sauce is the easiest way to do it. Enjoy them as a side for any meal or dessert.

Crispy Roasted Chickpeas

A delicious protein rich, satisfying snack by the handful or use as a topping on any meal that sounds good to you.

Spiced Nuts

If plain nuts are too boring for you, try spicing your own. Store in a sealed jar for freshness. Add to salads, eat by themselves, or pair with an apple or pear for a balanced snack.

Apple or Pear Slices w/ Nut Butter

Slice apples or pears into layers, spread w/ favorite nut butter, sprinkle with cinnamon; add toasted pumpkin seeds or cocoa nibs for crunch!

Snack Boards

Somehow putting it on a board makes all the difference. Try it!

Ants On A Log

It’s not just for kids! Use half raisins or unsweetened dried cranberries and halved grapes to mix it up.

Prosciutto-wrapped Apples

Salty, crisp, sweet. Wrap an arugula leaf in there for more color and veggies.  Or, add a few olives on the side for healthy fat, and more salty, savory goodness; or 1 oz of raw cheddar if you tolerate dairy.

Golden Beet Hummus

Add to salads or lunch bowls, or dip veggies and plantain chips

Healthy On-the-go!

  • This one’s trickier during COVID times; find 2-3 go-to spots near you, preferable local businesses you really enjoy and want to support
  • Natural foods markets and deli sections (Ellwood Thompson, Whole Foods, Good Foods Grocery, etc. )
  • Stella’s Market across from Stella’s Restaurant in the near west end (Rustic, modern Greek cuisnine)
  • Goatocado: quinoa/baby greens bowls (any except Vietnamese)
  • Cava: Greek + Mediterranean bowls; skip the pita bread, white rice, and falafel but have at anything else
  • Juice Laundry
  • Organic Krush (NY and Richmond, Va locations)
  • Union Market in Church Hill (salads w/o croutons, some soups)
  • Saadia’s Juicebox in Jackson Ward
  • Roots Natural Kitchen
  • Sen Organic Small Plates’ Buddha Bowl Salad (RVA only)
  • The Daily (in Carytown and Short Pump, RVA)
  • Chipotle (Salad bowls – brown rice and beans or meat, fajita veggies, romaine, salsa, guac – no white rice, cheese or sour cream)
  • Amy’s can of soup or frozen meals (read label and do this sparingly); if soup, stir in raw spinach and serve over rice (cooked earlier in the week) for a full meal
  • Easy assemble: mixed greens, half can of beans, scoop of whole grain (cooked earlier in the week), salad dressing, top with cashews or almonds for crunch
  • Starbuck’s oatmeal; bring your own fruit from home