Easy 7 Day Whole Food Meal Plan - Yummy Whole Food Recipes

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.

Jump to:

Want a free printable meal planner and grocery shopping list to help keep you organized?
Grocery List
Notes
To prep at the beginning of the week:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Whole Food Drink ideas
Whole Food Snack ideas

Want a free printable meal planner and grocery shopping list to help keep you organized?

You can download it by becoming a Yummy Whole Food Recipes Insider. Click here to get your free printable planner!

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

Delicious Quinoa Salad

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)