Easy 7 Day Whole Food Meal Plan
Need help getting started on a whole food diet? This easy 7 day whole food meal plan with a grocery list will get you going in the right direction!
![Easy 7 Day Whole Food Meal Plan](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/7-Day-Whole-Food-Meal-Plan.jpg)
I’ve made this beginner’s whole food meal plan as simple as possible with some easy prep work at the beginning of the week for minimal prep throughout the week.
![](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/YWFR-PLanner-2.jpg)
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Grocery List
Vegetables & Herbs
- 2 sweet potatoes
- bag of arugula
- bag of spinach
- bag of kale
- 4 avocados
- handful of green onion
- 3-4 cucumber
- 4-5 carrots
- 4-5 lemons
- handful of parsley
- handful of mint
- 2 red onions
- 1 yellow onion
- cherry tomatoes
- 4 yellow potatoes
- 4 bell peppers
- 1-2 zucchini
- 1 bag frozen organic peas
- 1 bag frozen zucchini noodles
- 1 740 ml can crushed tomatoes
- 1 740 ml can diced tomatoes
- 2 bulbs garlic
Fruits
- raspberries
- strawberries
- apples
- oranges
Grains
- bag of organic quinoa
- bag of sprouted organic rolled outs
- bag of whole grain spaghetti
- box of brown rice
Meat, Legumes, Nuts & Seeds
- 1 lb organic chicken breast
- 1 lb organic ham
- 2 lb organic lean ground beef
- 1 lb organic ground turkey
- 450 g cod fillets
- 1 bag frozen meatballs (look for all natural ingredients)
- 2 398 ml cans chickpeas
- 2 398 ml can black beans
- pistachios
- pumpkin seeds
- natural nut butter
Dairy & Eggs
- 1 398 ml tub 5% Greek yogurt, unsweetened
- 2 L milk of choice
- cheddar cheese
- feta cheese
- one dozen eggs
- 1 lb butter
Other
- extra virgin olive oil
- hemp hearts
- organic beef broth
- organic vegetable broth
- tahini paste
- maple syrup
- salt, pepper, garlic powder, chili powder, dried thyme, bay leaves, red pepper flakes
- hummus
- all natural, no sugar pasta sauce like this one
- soy sauce
- coffee & tea
Notes
- Portion sizes: This meal plan is for a single person for breakfast & lunch Monday-Friday, and then for a family of 4-5 for weekend breakfasts & dinners. Adjust your shopping list accordingly if you plan on making more portions.
- Snacks: Buy as many fruits, vegetables, nuts, cheese and hummus that you feel you’ll need for snacks (see my snack ideas at the bottom of this post)
- I usually have one morning snack between breakfast and lunch, and one afternoon snack between lunch and dinner but you know your body best!
- Drinks: Water is the best drink to consume while embarking on a whole food way of living! I usually drink about 3L a day, but drink what feels right for you. I have other drink ideas at the bottom of this post.
- Easy dinners: If you get a little tired from making every meal from scratch like I do by the end of the week, I’ve added a couple of minimal / no prep dinners on Friday, Saturday and Sunday!
- Eating out: This meal plan accounts for one meal at a restaurant of choice.
To prep at the beginning of the week:
- make sweet potato toast and store in an air-tight container in the fridge
- make roasted chickpeas and store in an air-tight container in the fridge
- make egg bites and store in an air-tight container in the fridge (or store in the freezer to make them last even longer)
- wash, chop, and store veggies for snacks
![whole food meal plan](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/Sweet-Potato-Toast-04.jpg)
Monday
Breakfast
Sweet potato toast with avocado, arugula, balsamic dressing & hemp hearts
Lunch
Dinner
Classic chicken sheet pan dinner (use butterflied chicken breast, chopped carrots, tomatoes, zucchini and chopped yellow potatoes seasoned with rosemary, garlic powder, salt & pepper)
![whole food meal plan](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/Easy-Shepherds-Pie-1.jpg)
Tuesday
Breakfast
Greek yogurt bowl with natural nut butter, unsweetened shredded coconut, hemp hearts & berries
Lunch
Dinner
Shepherd’s pie with a spinach, cherry tomato and balsamic dressing salad
![](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/Canadian-Seafood-Crispy-Fish-Tacos-7.jpg)
Wednesday
Breakfast
Lunch
Leftover shepherd’s pie with a spinach, cherry tomato and balsamic dressing salad
Dinner
![](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/Turkey-and-Veggie-Chili-Recipe-05.jpg)
Thursday
Breakfast
Sweet potato toast with avocado, arugula, balsamic dressing & hemp hearts
Lunch
Dinner
![](https://yummywholefoodrecipes.com/wp-content/uploads/2022/11/Yogurt-Bowl-Adobe-Stock.jpg)
Friday
Breakfast
Greek yogurt bowl with natural nut butter, unsweetened shredded coconut, hemp hearts & berries
Lunch
Mini charcuterie plate with favourite vegetables, cheese slices, spinach, leftover cooked chicken breast, and nuts
Dinner
Leftovers Night!
- Let your family choose & warm up their favourite leftovers from all the previous dinners from the week
![](https://yummywholefoodrecipes.com/wp-content/uploads/2022/11/Nut-Berry-Overnight-Oats-Recipe-2.jpg)
Saturday
Breakfast
Cooked sprouted oatmeal topped with berries
Lunch
Dinner
Meatballs (from frozen) with brown rice and a mixed green salad
![](https://yummywholefoodrecipes.com/wp-content/uploads/2022/12/Zucchini-Noodle-Pasta.jpg)
Sunday
Breakfast
Fried ham slices & eggs fried in olive oil
Lunch
Eating out (choose a restaurant that has a whole food meal option)
Dinner
Spaghetti (or zucchini noodles) and pasta sauce (prepared) with cooked ground beef
Whole Food Drink ideas
- water (drink this the most!)
- coffee (I love my simple maple latte)
- tea
- herbal tea
- matcha green tea latte
Whole Food Snack ideas
- chopped raw vegetables with hummus
- mixed nuts
- fruit slices with cheese or nut butter
- egg bites
- get my 31 whole food snack ideas here!
iam a male with no tyroid left at all willing to try this 7 day plan been trying every thing even dietisshions and did not lose much weight need to loose 100ilbs dont drink or smoke