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!
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.
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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
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)
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
Wednesday
Breakfast
Lunch
Leftover shepherd’s pie with a spinach, cherry tomato and balsamic dressing salad
Dinner
Thursday
Breakfast
Sweet potato toast with avocado, arugula, balsamic dressing & hemp hearts
Lunch
Dinner
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
Saturday
Breakfast
Cooked sprouted oatmeal topped with berries
Lunch
Dinner
Meatballs (from frozen) with brown rice and a mixed green salad
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