Menu Plan & Shopping List
It can be overwhelming to make dramatic changes to the way you plan your meals. We know — we've been there! Sometimes, all you need is a little guidance for that first week before you're ready to tackle a new approach to menu planning on your own.
Don't worry; we're here for you. We've planned a complete week of healthy eating, including links to the recipes and a shopping list — so you can jump right in! Check out the menu overview below and then download the Menu Plan & Shopping List (PDF). You can also download the recipes (PDF) you'll need for each day of the week.
|
|
Breakfast |
Lunch |
Dinner |
|---|---|---|---|
|
Sunday |
Hot Cereal; Fresh Fruit |
Roasted Veggie & Hummus Wraps; 100% Fruit Popsicles |
Carrot Cashew Spread on Woven Wheats; Lentil Chili; Green Salad |
|
Monday |
Apple-Cinnamon Oat Squares; Fresh Fruit |
Lentil Chili; Salad with Peanut Orange Dressing |
Black Beans & Rice Extravaganza; Green Salad; Fresh Fruit |
|
Tuesday |
Green Smoothie; English Muffin with Nut Butter |
Green Pea Guacamole Wrap; Fresh Fruit |
Creamy Curried Cauliflower Soup; Roasted Veggie Couscous; Green Salad |
|
Wednesday |
Apple-Cinnamon Oat Squares; Fresh Fruit |
Garbanzo & Veggie-Stuffed Pitas; Fresh Fruit |
Romantic Rice Bowl (for a vegan option, substitute portobello mushrooms for the chicken); Fresh Fruit Platter |
|
Thursday |
Fruit Smoothie; English Muffin with Nut Butter |
Creamy Curried Cauliflower Soup; Romaine Salad |
Whole Grain Pasta with Greens & Beans; Green Salad; Fresh Fruit |
|
Friday |
Hot Cereal with Dried Fruit & Nuts |
Whole Grain Pasta with Greens & Beans; Veggies; Fruit Apple |
Wild Coho Salmon & Wilted Greens over Quinoa (for a vegan option, substitute cooked beans for the salmon); Roasted Sweet Potatoes; Lemon Treats |
|
Saturday |
Loaded English Muffins; Fresh Fruit Salad |
Lentil Chili; Spinach Salad |
Ready to get started? Download the Menu Plan & Shopping List (PDF).