Practical Guide

Putting It All Together

All the knowledge in the world doesn’t help if you can’t put it into practice. Here’s how to actually make whole food eating work in your daily life.

Getting Started

Don’t try to overhaul everything at once. Pick one or two changes and stick with them until they become habits.

1

Start with breakfast. Replace cereal with eggs, or sweetened yogurt with plain yogurt and fresh fruit. Morning habits set the tone for the day.

2

Cook one more meal at home per week. If you eat out five times a week, try four. Small, sustainable changes add up.

3

Shop the perimeter of the grocery store. That’s where the whole foods live—produce, meat, dairy. The center aisles are where most ultra-processed foods hide.

Simple Meal Ideas

Need inspiration? Here are real meals built from whole foods. The recipe names below are ready for you to explore—many link straight to our recipes.

Breakfast

  • Fluffy Buttermilk Pancakes
  • Classic Waffles with Berries
  • Berry Breakfast Smoothie
  • Greek Yogurt with Berries and Nuts
  • Creamy Cream of Wheat with Blueberries
  • Huevos Rancheros
  • Steak and Eggs
  • Classic Eggs Benedict

Lunch

  • Caesar Salad
  • Classic Tuna Salad
  • BLT Sandwich
  • Grilled Cheese Sandwich with tomato soup
  • Chicken Tortilla Soup
  • French Onion Soup
  • Leftovers from last night’s dinner

Dinner

  • Simple Roasted Chicken with roasted vegetables
  • Classic Beef Pot Roast
  • Spaghetti and Meatballs with homemade marinara
  • Pan-Seared Salmon
  • Beef and Broccoli Stir-Fry
  • Sizzling Chicken Fajitas
  • Black Bean Tacos
  • Classic Shepherd’s Pie
  • Honey Garlic Chicken Thighs
  • Thai Basil Chicken (Pad Krapow Gai)

Snacks

  • Fresh Guacamole with vegetables
  • Lemon Herb Hummus with pita chips
  • Healthier Deviled Eggs
  • Cheese, Nut, and Apricot Board
  • Greek Yogurt with Berries and Nuts
  • Fresh fruit and a handful of nuts

Something Sweet

  • Apple Crisp
  • Blueberry Crisp
  • Fudgy Brownies
  • Homemade Chocolate Pudding
  • No-Churn Vanilla Ice Cream
  • Moist Carrot Cake
  • Banana Bread

Pantry Essentials

A well-stocked pantry makes cooking easier. Keep these general categories on hand—within each, choose the specific items your family loves.

Oils & Vinegars

  • Extra virgin olive oil (your everyday workhorse)
  • Avocado oil (for higher-heat cooking)
  • Butter or ghee
  • Vinegars: balsamic, apple cider, red wine, white wine

Canned & Jarred

  • Canned tomatoes (diced, crushed, paste)
  • Canned beans (black, chickpeas, white, kidney)
  • Coconut milk
  • Broth (chicken, beef, vegetable)
  • Olives, capers, and other brined extras

Dried Goods

  • Rice (brown, white, or both)
  • Pasta (look for simple ingredients)
  • Oats (steel-cut or rolled)
  • Other grains: quinoa, farro, barley
  • Lentils and dried beans

Nuts, Seeds & Butters

  • Nuts: almonds, walnuts, cashews, pecans
  • Seeds: chia, flax, pumpkin, sunflower
  • Nut butters (just nuts and salt)

Spices & Seasonings

  • Salt (kosher or sea salt) and black pepper
  • Aromatics: garlic powder, onion powder
  • Warm spices: cumin, paprika, cinnamon, chili powder
  • Dried herbs: Italian blend, oregano, thyme

Fresh & Refrigerated

  • Eggs
  • Real butter and quality cheese
  • Whole milk, plain yogurt, or kefir
  • Fresh produce in season
  • Garlic, onions, lemons

Frozen Staples

  • Frozen vegetables (no sauces or seasonings added)
  • Frozen berries and fruit
  • Quality proteins for quick dinners

Baking Basics

  • Real flour (unbleached, or whole wheat)
  • Baking soda and baking powder
  • Pure vanilla extract
  • Natural sweeteners (see below)

Condiments & Sauces

  • Mustard (Dijon, yellow)
  • Real mayonnaise or homemade
  • Soy sauce or tamari
  • Hot sauce, salsa, and other clean favorites

Natural Sweeteners

  • Raw honey
  • Pure maple syrup
  • Whole dates or date sugar
  • Unrefined cane sugar (in small amounts)

Want the complete list?

We’ve put together a full, printable pantry staples guide you can keep on the fridge or take to the store. Download the PDF here.

Note: It will open in a separate browser window.

Our Recipe Lenses

As you explore our recipes, you’ll see small icons that act as “lenses”—quick ways to find recipes that fit your needs and goals. A single recipe can wear several. Here’s what each one means.

  • 🛡️ Inflammation Fighters — rich in compounds that fight inflammation: fatty fish, leafy greens, berries, turmeric, ginger, olive oil, garlic.
  • 🌾 Gentle on the Gut — IBD-friendly: well-cooked vegetables, lower insoluble fiber, no whole nuts or seeds, milder spice.
  • ❤️ Heart-Smart — lower sodium, healthy fats highlighted, omega-3 sources called out, careful with saturated fat.
  • ⚖️ Weight-Conscious — nutrient-dense and naturally satisfying; protein, fiber, and healthy fat that promote fullness.
  • 💪 Nourish & Build — healthfully calorie-dense for those building or maintaining weight: olive oil, avocado, nut butters, eggs.
  • 🌱 Plant-Forward — plants are the centerpiece; meat, when present, plays a supporting role.
  • 🥗 Vegetarian — no meat, poultry, or fish; eggs and dairy still included.
  • 🌿 Vegan — no animal products at all: no meat, fish, dairy, eggs, or honey.
  • 🍳 Quick Weeknight — on the table in 30 minutes or less, with minimal prep and cleanup.
  • 🔥 Smoker-Made — built around the smoker, from proteins to smoked vegetables for sauces.

Recipe-by-recipe lens filtering is on its way—soon you’ll be able to filter the recipe library by any combination of these.

Why Small Changes Work

Research consistently shows that sustainable dietary changes—small shifts maintained over time—lead to better long-term outcomes than dramatic overhauls. The goal isn’t perfection; it’s gradually shifting your default eating pattern toward whole foods.

Source: Guasch-Ferré & Willett, Journal of Internal Medicine, 2021