Following the Weston A. Price Diet: Meal Planning Ideas for Families

Salad plates piled high with spinach, a calorie deficit, and fat-free foods.

This is what comes to mind for most of us when we imagine a healthy diet.

 American culture is obsessed with dieting. Many of us are willing to do whatever it takes to shed a few pounds—even if it goes against what our bodies actually need (and our intuition).

In my experience, I’ve seen that the answer to obesity, unexplained symptoms, and fatigue isn’t the food we’re eating but the food we aren’t eating.

Let me explain…

As a holistic nutritionist, one of the most common issues I help address is nutrient deficiency. Especially when it comes to pregnancy, prenatal care, and recovery from a chronic illness, most people aren’t getting nearly enough vitamins, minerals, protein, fats, and fiber to truly nourish them.

We are a culture on the go. We need diets that truly sustain our lifestyle—nourishing our brains and bodies for optimal performance and wellbeing while giving our cells the foods they need to thrive.

 The Weston A. Price diet is a resource I continually come back to. It focuses on ancestral eating principles, guiding us to the foods and traditions that nourished our grandparents and great-grandparents.

But as many readers know, it’s not always easy to follow the Weston A. Price diet—especially with the minimal resources available today. In this blog, I’m breaking down everything I love about the Weston A. Price diet and sharing how you can create a successful meal plan for you and your family.

What Is the Weston A. Price Diet?

The Weston A. Price diet was established by a dentist, Dr. Weston A. Price. In the 1930s, he traveled the world, studying indigenous and untouched people groups to understand what contributed to optimal dental health.

The biggest factor he found? Nutrient density.

Almost all of the isolated people groups Dr. Weston A. Price studied ate extremely nutrient-dense meals. These groups experienced minimal tooth decay, strong bones, and good jaw structure—and they had room for all their teeth (including wisdom teeth).

Instead of genetics, Dr. Weston A. Price documented a diet rich in fat-soluble vitamins as the reason untouched people groups experienced better dental health.

There’s a lot more to the Weston A. Price diet that you can read about elsewhere. What’s important to remember is that this style of eating encourages us to follow the wisdom and intuition of our ancestors, rather than blindly accepting toxic processed foods and diet trends.

Key Principles of the Weston A. Price Diet

There are eleven principles to the Weston A. Price diet. They’re all important, but I’m going to cover just the seven key principles that I have found to be the most valuable.

1)    Don’t eat processed or denatured foods. Our ancestors ate whole foods for thousands of years—and it’s only recently that we’ve been exposed to things like processed sugars, artificial foods, preservatives, and even pasteurized dairy. Fractioned foods are not only depleted in nutrients but can also be difficult for our bodies to metabolize.

2)    Animal foods are essential. One of the easiest ways to get vital nutrients is through animal foods and specifically by eating nose-to-tail. 

3)    Nutrient-dense foods are part of a healthy diet. Even though eating things like organ meats, shellfish, raw dairy, and animal fats can seem abnormal, they are some of the most nutrient-rich foods available.

4)    Enjoy plenty of fermented foods and drinks. Before canning, chemical preservatives, and freezers, our ancestors preserved food using the fermentation process. Fermenting foods not only preserves them but also adds nutritional value in the form of probiotics.

5)    Soak grains, seeds, and nuts before consuming. This makes them easier to digest.

 6)    Use ample natural fats and avoid seed oils. Animal fats were a huge part of the ancestral diet—and they provide much-needed nutrients. Seed oils are relatively new and can be highly toxic.

7)    Natural gelatin should be incorporated in regular meals. Gelatin is great for fueling the gut, brain, and cells.

Want to learn more about the Weston A. Price diet? Check out the other principles.

Pantry Staples to Help You Follow the Weston A. Price Diet

Before I share my Weston A. Price meal plan, let’s talk about some pantry staples. These nutrient-dense foods are pillars of the Weston A. Price diet—and can help you effortlessly create your own meals even without a detailed menu: 

·      Grass-fed beef liver and animal organs

·      Raw dairy

·      Bone broth

·      Grass-fed gelatin

·      Pasture-raised eggs (preferably local)

·      Shellfish

·      Chicken, beef, and pork (nose-to-tail portions)

·      Natural grains, seeds, and nuts (to soak or sprout)

·      Organic fruits and veggies

·      Fermented foods and drinks

Creating a Weston A. Price Meal Plan for You and Your Family (7 Days of Meal Ideas)

Eating nutrient-dense meals may feel overwhelming at first. But as you start to understand and apply the principles, it gets much easier—and you’ll find that a lot of your favorite foods are still “on the table.”

Most likely, you’ll start to feel the difference, too. Prepare for better gut health, increased energy, and improved focus…

This Weston A. Price meal plan can help you get started:

Day	Breakfast	Lunch	Dinner	Snack
1	Sourdough cottage cheese pancakes with maple syrup, fresh fruit, and local sausage. Add coffee with raw cream.	Instant Pot chicken and rice soup.	Homemade oxtail stew (inspired by an old family recipe).	Raw carrot salad or raw carrots with homemade hummus.
2	Avocado on sourdough toast, farm-fresh scrambled eggs, and oysters. Add coffee with raw cream and homemade gelatin marshmallows.	A rice bowl with wild-caught salmon, fresh avocado, mango, and a drizzle of raw honey.	Sourdough pizza with homemade mozzarella cheese. Top with tomatoes and arugula and add a side salad.	Apples with nut butter and homemade mozzarella cheese.
3	Raw yogurt with berries, homemade granola, and nut butter. Add matcha with raw cream.	Sheet pan chicken. Combine potatoes, olive oil, organic chicken thighs, red onions, olives, peppers, roasted garlic, artichoke, and seasonings on a sheetpan and bake.	A rice bowl topped with soft-boiled eggs, fermented cucumber, bok choy, shiitake mushrooms, and pork meatballs.	A generous cup of bone broth, green beans cooked in bacon fat or tallow, and raw butter on sourdough toast.
4	Breakfast tacos (sourdough tortillas, scrambled eggs, bacon slices, avocado, and alfalfa sprouts).	Pastrami sandwiches on sourdough with raw goat cheese and pickles. Add homemade cabbage slaw to the sandwich or as a side.	Creamy chicken piccata over mashed potatoes. Add brussel sprouts or broccoli.	Beef liver pate on sourdough toast and homemade fruit leathers.
5	An omelet with mushrooms, bacon, raw cheese, peppers, and spinach.	Lemon chicken noodle soup.	Shrimp and scallops with zucchini and squash.	Homemade egg bites with spinach, bacon, raw cheese, and raw milk.
6	Smoked salmon, cream cheese, poached eggs, and capers on a sourdough bagel.	Nutrient-dense lamb stew.	Hidden-liver burgers with raw cheese, sourdough buns, and pickles.	Sourdough waffles and sausage links.
7	Ham, avocado, eggs, bananas, and hashbrowns.	A cold plate of soft boiled eggs, olives, sauerkraut, raw cheese, and sausage links. Add sourdough toast with raw butter.	Sourdough grilled cheese with homemade tomato and roasted red pepper soup.	Strawberries, nut butter, dark chocolate, and homemade mozzarella cheese.

Manage Your Own Ancestral Kitchen Based on the Weston A. Price Diet

 Especially as a mom, nutrient-dense meals can mean the difference between an emotional breakdown and stable energy levels throughout the day (for both me and my kids).

I care a lot about the foods my family consumes. It’s my goal to nourish my children well—so they can reap the benefits of better teeth, healthy bone structure, and overall lifelong wellness.

If you’d like to dive deeper into nutrient-dense meals, how to prepare them, and how to stock your kitchen with ancestrally-approved ingredients, join me on November 9th for my webinar: Managing a Kitchen Centered Around Ancestral Eating.

For just $15.99, you’ll walk away with knowledge about ancestral eating, printout resources, a pre-made grocery list, and even more Weston A. Price meal plans you can use.