Real foods are food items that have undergone minimal processing, meaning they retain their natural nutrients without added chemicals. Below are examples of meal plans that incorporate real foods throughout the day. Information is provided by registered dietitian Jaclyn Jozefiak and Marcy Kirshenbaum, certified nutrition specialist and licensed dietitian nutritionist.

Breakfast

Commonly consumed breakfast foods such as cereals and frozen waffles are often ultra-processed. Breakfast should not consist solely of sugary or carbohydrate-heavy foods. Morning meals should feature a variety of nutrients such as protein. Alternatives to highly processed breakfast foods include scrambled eggs, plain yogurt with raw honey and smoothies blended with fresh fruit and vegetables. 

Lunch

Fast foods are highly processed and often consumed for lunch. Healthier options include homemade ground beef burgers and vegetable wraps or salads with a side of protein such as chicken. Some plant-based sources of protein are beans and tofu.

Dinner

Pizza, canned soup and chicken nuggets are commonly consumed ultra-processed dinners. Instead, opt for nutritious real foods like sheet pan meals with baked lean meats such as chicken, fish or ground turkey alongside vegetables such as sweet potatoes or broccoli. 

Snacks

Many popular snacks are often ultra-processed, lack nutrients and contain harmful chemicals. Some healthier alternatives include whole grain crackers, roasted chickpeas or trail mix with seeds and unsweetened dried fruit.