Rustic Roots Real Food Meal Plan

Sugar‑Free • Processed‑Foods‑Free • Whole Foods Only

THE RULE

If it has a label, it should have ONE ingredient.

🥚 BREAKFAST (Rotate Freely)

• Pasture‑raised eggs (any style)

• Eggs + sautéed vegetables

• Eggs + leftover meat (beef, chicken, or lamb)

• Eggs + fruit

• Eggs + potatoes or sweet potatoes

Healthy fats: butter, tallow, ghee, olive oil

🚫 No cereal, bread, juice, or sweetened foods

🍖 LUNCH (Leftovers Encouraged)

• Beef, chicken, lamb, or fish + vegetables

• Big salad with meat + olive oil & vinegar

• Homemade soup or bone broth

• Eggs + leftovers

💡 Real food lunches are often last night’s dinner.

🍗🥩🐟 DINNER: PROTEIN ROTATION

Choose 1 protein + 1 vegetable + 1 starch or fat

Proteins

• Pasture‑raised chicken

• Beef (roasts, ground, steaks)

• Lamb (chops, ground, roasts)

• Fish (wild‑caught when possible)

• Eggs

Vegetables

• Green beans • Carrots • Squash

• Cabbage • Greens • Broccoli

• Onions & peppers

Starches (Optional)

• Potatoes

• Sweet potatoes

• Rice (plain)

  
  

🍎 SNACKS (Only If Truly Hungry)

• Hard‑boiled eggs

• Fruit

• Leftover meat

• Nuts (in moderation)

💧 If you’re bored or stressed, drink water or tea first.

❌ AVOID

• Added sugar & artificial sweeteners

• Packaged snacks & protein bars

• Seed oils

• “Health foods” with long ingredient lists

  
  

✅ REMEMBER

• Eat when hungry

• Stop when full

• Simple meals are enough

• Cravings pass

• Perfection is not required

  
  

🌱 FOOD WITH PURPOSE

This is the same philosophy we use at Rustic Roots Heritage Homestead — real animals, real pasture, real food.

Order pasture‑raised eggs & chicken: RusticRootsHeritageHomestead.com