Your Guide For Real Food Preparation & Real Food Stock

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Why Do We Want Real Food Meal Prep & Stock?

Part of having real success with any major dietary change is preparedness, and if you’ve been planning on getting into the real foods lifestyle then you’ve probably also figured out that you need to get on-board with the idea of real food meal prep and real food stock.

After all, proper planning is the only way to make it a smooth transition into your new real food habits.

  • When you’ve planned and prepared and have the right foods immediately to hand you’ll be less likely to fall into bad eating habits because bad eating habits are often due to convenience.

As such, getting on board with your new lifestyle can be greatly assisted with a little bit of real food preparation.

And with that, we’ll sart with a few overiding things to have on hand for your real food meals:

The Base Of Real Food Meal Prep

Your real foods lifestyle needs a robust base—things that are always on hand that you know you can reach for and know they’re always on point.

Here’s four of our favourites:


This real food beverage is a great thing to have on hand for your pantry.

  • Can be enjoyed hot or cold.

  • Can be sweetened naturally with honey or juice to give it any flavor that compliments your meals.

The Health Benefits Of Tea

Although the bioavailability remains relatively low at present, tea has loads of goodness going for it.

  • Antioxidant.

  • Anti-inflammatory.

  • Immuno-regulatory.

  • Anticancer.

  • Cardiovascular-protective.

  • Anti-diabetic.

  • Anti-obesity.

  • Liver-protective effects.

Olive Oils

If foods need fat for cooking, olive oil is great choice and option for a wide range of food types and it coincides perfectly with the real food meal prep ideal; organic and natural, full of goodness, and has a long shelf-life.

These oils are extracted from plants, and although the actual mechanisms are continually studied and debated, its beneficial effects appear wide-ranging, including:

These oils also make your veggies delicious, so be sure to pick some up.

Olive Oil & Heat?

If you’re going to be applying heat, get the normal type, not extra virgin or cold-pressed, since the smoke point is higher and therefore the chance of oxidisation and toxin development is lower.

At low heat (<200°C), either type is fine.

The Regulars Of Real Food Stock

These regulars are a staple food stock of any real foods advocate:

  • Sprouted and Regular Flours.

  • Whole Oats.

  • Quinoa.

  • Pop Corn.

  • Rice.

It’s always a good idea to have some flour on hand as it’s a base for an abundance of variety:

  • Pies

  • Bread

  • Rolls

  • Cakes

  • Dumplings

  • Scones

  • Pancakes / Scotch Pancakes

  • Tortillas

  • Sausage rolls

  • …a mess

You also have the alternative of trying sprouted flour—some appreciate the easier digestion.

Oats are similar—versatile, nutritious and satiating. Used for breakfast as well as quite a few simple and healthy ethnic dishes.

Quinoa is always a welcome member of the family, and popcorn (self popped) makes an excellent low calorie snack.

Rice pairs well with veggies and fish.

Dried Herbs/Spices

Lastly, you’ll need some herbs and spices.

Herbs and spices are enitrely subjective, and if you really get into it you might even grow and dry your own. It doesn’t take too long.

Food Stock & Food Preparation To Help You Create

Coconut Oil

Coconut oil is versatile. You can use it to add coconut flavor to foods and baked goods, you can use it to lightly fry veggies and give them a beautiful, fragrant smell and taste.

It’s great for tea, smoothies, and can be a great addition to mellow out an intense sauce.

Speciality Cut Veggies (a noodle replacement)

If you have a food processor or a special cutting device that can make pasta shapes out of vegetables, then you have a huge list of great foods that you can make in place of pasta.

Greek yogurt

Yogurt like this is great for all kinds of projects. You can use it to make everything from salad dressings to sweet treats.

Greek yogurt is awesome on anything bready and savory, is an excellent probiotic and protein sauce, and pairs well with a variety of fruit.

Potatoes and Squash

These great ground treasures have such a massive role in food all over the world and can be prepared in a variety of ways.

Baked, lightly fired, or mashed, and squash makes a great base for soup and other innovative ideas.

Eat And Cook with The Blessing Of A Freezer

Refrigeration has a heavy reliance, so here we’ll cover a few tips on how to stock a freezer for real food meals so you never have to worry about not having something that you can eat and cook at a moments notice.

  • You’re likely going to need some containers.

Things You Can Freeze

If you like to eat meat, then you should buy a family pack of a high end meat that you can use in multiple dishes.

  • Chicken is good for that purpose and you can portion reasonable amounts easily in bags for pull, thaw and cook purposes.

  • Berries, melons and peppers freeze very well. You can put them into bags or plastic containers. When you need to use them, you can cook or blend them into something like a smoothie (the frozen nature can also remove the need for additional ice). They’re also good for breakfast.

  • Pasta, cooked beans, and rice are also things that you can pre-make and then freeze for easy additions to newly cooked ingredients.

Food preparation like this will save you time at meal time during the week, which gives you a higher chance of actually eating them—rather than leaving them grow old in the back of the cupboard (plus you don’t have to bother with the fuss when all you really want to do is eat).

Sauces You Make

Since you likely want to attenuate use of anything that has preservatives in it, you may want to make your own condiments and sauces for your food.

  • Anything you make can be stored in mason jars for easy labeling.

  • And do label the jars so you can keep track of dates.

Fruits and Vegetables You Love

This is food stock that you always want on hand so you have some wonderful goodness ready to be cut up and prepared when needed.

Keep the more perishable fruits and veggies in the crisper so you can keep it nice for later use.

Premade Meals Are The Pinackle Of Food Preparation

Pick a day when you have time to cook a large quantity of ingredients.

Anything that you know you’ll use in the next few days can be made and placed in the fridge or freezer for easy access.

Improve the efficacy of your food preparation by portioning things out.

Less Good To Best Real Foods List

In keeping with the real food diet tradition, we couldn’t not include this type of list as it’s expected so as to give you some comparative ideas.

Of course, we don’t need to be 100% on the money with our real food choices, but preferences remain, so pushing that number higher is a valid ideal for some.

Here we’ll discuss some example choices in light of the real foods ideal from less good to better for the three main meals of the day: breakfast, lunch, and dinner.


Less Good – Coffee with artificial sweetener, name brand jelly with added sugar and corn syrup. Box cereal with high fructose corn syrup.

Good – Coffee with white sugar. Jelly that’s been sweetened with fruit juice. Instant oats. Orange juice from the store.

Better – Coffee with a small amount of natural sweetener, like honey. Freshly crushed berries. Plain oatmeal sweetened with honey or fruit chunks. Homemade granola.


Less Good – Bag of processed snacks. Inexpensive white bread with abundant added sugar. Prepackaged meat cuts with filler, salt, and water added. Name brand mayonnaise. Can of soda.

Good – Baked seasoned nuts. Pre-seasoned popcorn. Specialty whole grain bread bought at the store. Store sliced cold cuts of meat. Organic specialty mayonnaise. Store bought juice drink, or flavored name brand iced tea.

Better – Raw nuts. Self popped and seasoned popcorn. Homemade trail mix. Whole wheat bread made by you or bakery. Freshly cooked and sliced meats. Lightly seasoned mashed avocado for spread. Freshly squeezed juice, tea, or water.


Less Good – Conventional meat from the store. Box macaroni and cheese. Dehydrated vegetable packet. Can of soda or fruit punch that doesn’t contain much juice and is abundant with added sugar and syrup.

Good – Organic meat from the store. Organic box macaroni and cheese. Frozen vegetables for a side. Store bought sparkling cider. Specialty sodas.

Better – Locally raised meat. Homemade shells and real cheese. Fresh seared vegetables. Homemade sodas, juice, teas, flavored with juice mixtures, or water.

We think reading this would also be worthy of you time.

In Closing

One of the best tips to ensure that you reach for the wholefoods rather than the other varieties is to have the wholefoods front and center in your cupboards and fridge.

This is why food preparation and food stock is key—it gives you the chance to both see them first and reach for them easily. Meaning this is what you end up eating.

The converse is also true. Have the junk front and center and you’ll much more readily, and often, reach for it instead.

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