healthy meal plans

The weekly meal plans focus on plant-based, nutrient-dense whole foods and healthy fats. (You can learn why in our four pillars of healthy eating.)

Because you’ll be eating a lot of whole foods, you’ll probably spend more time on food preparation than usual. With that in mind, we’ve organized each weekly meal plan so you’ll have plenty of prepped ingredients on hand to make cooking a snap. Healthy meal plans

We think the plan works best if you shop, batch cook and prep your food at the start of each week when you have the time (two to three hours) to make several meals at once. Then you can quickly assemble meals during the rest of the week by mixing and matching meal components.

And feel free to tweak the menu plan to suit your tastes — we all have our favorite foods and seasonings. Just stick to the four pillars of healthy eating and you’ll be set.

Be sure to visit the recipes section of our website for nearly 200 nourishing and delicious Health Starts Here recipes. And if you ever find yourself needing a cook’s night off, stop by your local Whole Foods Market and pick up a selection of Health Starts Here prepared foods.

Jump-Starting your Challenge

If you shop and do your batch cooking at the start of each week, meal assembly and preparation is a breeze on busy weeknights.

Set aside time to cook or prep:

• Big batches of beans
  
• Big batches of whole grains
  
• Big batches of soup, sauce and favorite dishes
  
• Crisp fresh veggies and leafy greens for twice-daily salads
  
• Delicious and easy oil-free homemade salad dressings
  

Follow the menu plan instructions for storing and freezing portions for use later in the week.

Useful Tips

• Before your weekly shopping trip, consult the week’s meal plan and then spend a few minutes surveying what you have in your refrigerator and pantry already. Then prepare your shopping list.
  
• If batch cooking that same day, start soaking beans as needed.
  
• Breakfast: blend a fresh smoothie daily for breakfast; add leafy greens or fruit with your favorite unsweetened nondairy beverage, a few ice cubes and a date or two for extra sweetness if you like. Frozen chopped greens like spinach or kale save time and help keep your smoothie colder.
  
• Lunch and dinner: include a large green salad with crisp, colorful fresh or cooked veggies — as much as you care to eat.
  
• On days when a big salad is featured as a main meal, double your greens, top with lots of fresh and cooked veggies, and then:
  • Add a 3-ounce serving of your favorite protein source or beans.
    
  • Add 1 ounce of raw nuts, like cashews, or seeds, like pumpkin seeds, and an oil-free dressing. Or use nuts and seeds to make a dressing.
    
  • Have a slice of toasted whole grain bread or a whole grain tortilla on the side.
    
• If you’d like to swap out something in the meal plan browse our Health Starts Here recipes for ideas.