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 | Layered Vegetable Enchiladas; Banana Nice Cream |
Ready to get started? Download the Menu Plan & Shopping List (PDF).
