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    Home » How To & Guides

    Easy 7 Day Whole Food Meal Plan

    Published: Jan 1, 2023 · Modified: Jan 11, 2023 by Christina · This post may contain affiliate links · Leave a Comment

    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

    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
    whole food meal plan

    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)

    whole food meal plan

    Tuesday

    Breakfast

    Greek yogurt bowl with natural nut butter, unsweetened shredded coconut, hemp hearts & berries

    Lunch

    Sweet Potato Buddha Bowl

    Dinner

    Shepherd's pie with a spinach, cherry tomato and balsamic dressing salad

    Wednesday

    Breakfast

    Egg bites

    Lunch

    Leftover shepherd's pie with a spinach, cherry tomato and balsamic dressing salad

    Dinner

    Crispy Fish Tacos

    Thursday

    Breakfast

    Sweet potato toast with avocado, arugula, balsamic dressing & hemp hearts

    Lunch

    Delicious Quinoa Salad

    Dinner

    Turkey and veggie chili

    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

    Quinoa Vegetable Soup

    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!

    More How To & Guides

    • 10 Healthy Foods to Have Prepped in the Fridge
    • How to save money on groceries in 2023
    • Meal Plan: What I eat in a day on the Gina Livy Program
    • How to Roast Chickpeas

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    Hi, I'm Christina! I'm a DIY decor blogger with a passion for whole food recipes. In 2022, the year I turned 40, I turned my health around by eating a mostly whole food diet.

    More about me →

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