HTML Preview Printable Meal Planner And Grocery List page number 1.
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Get ready for a change! We’ve planned a complete week of healthy eating, so you can jump right in without being overwhelmed trying
to sort out the changes. Below you’ll find a full week’s menu plan, followed by a Shopping List, Getting Ready tips and complete Recipes.
Of course, everyone has their personal likes and dislikes when it comes to food. If there’s an item that you’d like a substitution
for, visit the recipes section of our website for more than 100 delicious Health Starts Here™ recipes. If you’re a vegetarian or vegan,
simply substitute your favorite protein source for any of the meat items. As you prepare meals throughout the week, remember,
when it comes to making salads—the bigger and more colorful, the better!
Breakfast Lunch Dinner
Hot Cereal; Fresh Fruit
Cook 2 servings whole grain hot cereal according
to package directions. Top each serving with 5 cup
of blueberries, 2 tablespoons of toasted coconut
and a tablespoon of walnuts. Have a serving of
fresh fruit on the side.
Roasted Veggie and Hummus Wraps;
100% Fruit Popsicles
Roast a pound of mushrooms, 3 bell peppers
and 2 quartered onions in a 400°F oven on a
parchment paper-lined baking sheet until tender
and browned. Set aside to cool, then chop into
bite-size pieces. Put half away for use later in
the week. Spread whole grain tortillas with
Homemade Hummus, then fill with veggies,
including some roasted sweet potato.
Carrot Cashew Spread on Woven Wheats;
Lentil Chili; Green Salad
Warm up Lentil Chili. Have Carrot Cashew
Spread on 365 Everyday Value® Woven Wheat
Crackers on the side, along with a green salad
made of romaine, carrots, red onion and
shredded cabbage and healthy salad dressing.
Apple-Cinnamon Oat Squares; Fresh Fruit
Pack an Oat Square and a piece of fruit for a
quick breakfast to start the week.
Lentil Chili; Salad with Orange Peanut Dressing
Pack Lentil Chili and a big salad of chopped
romaine, carrots, celery, broccoli florets and
roasted sweet potato. Pack a small container
of Orange Peanut Dressing and toss with the
salad just before serving.
Black Beans & Rice Extravaganza from our health
partner, Engine 2; Green Salad; Fresh Fruit
Make half a recipe of Black Beans and Rice
Extravaganza. On the side have a big salad of
lettuce, spinach, carrots, red onion and healthy
salad dressing. Fresh fruit for dessert.
Green Smoothie; Whole Grain English Muffin
with Nut Butter
Blend 15 cups unsweetened non-dairy milk,
15 cups baby spinach and 15 cups frozen berries
until smooth. Toast 2 whole grain English muffin
halves and spread each with a tablespoon of
nut butter.
Green Pea Guacamole Wrap; Fresh Fruit
Make a batch of Green Pea Guacamole. Spread
whole grain tortillas with guacamole and top
with sliced cucumber, shredded carrots and sliced
radishes. Roll up and serve. Fresh fruit on the side.
Save leftover guacamole for snacks.
Creamy Curried Cauliflower Soup;
Roasted Veggie Couscous; Green Salad
Make a batch of Creamy Curried Cauliflower Soup.
Warm up leftover roasted veggies and serve over
whole-wheat couscous. Have a green salad on the
side of romaine, cabbage, celery, red onion and your
homemade dressing. Save leftover soup for lunch.
Apple-Cinnamon Oat Squares; Fresh Fruit
Pack an Oat Square and a piece of fruit for a
quick on-the-go breakfast.
Garbanzo and Veggie-Stuffed Pitas; Fresh Fruit
Stir together a drained can of garbanzo beans, 2 cups
shredded lettuce, half a chopped avocado, 1 shredded
carrot, 1 chopped cucumber and 4 chopped green
onions. Drizzle with tahini and orange juice and stuff
into whole grain pitas. Fresh fruit for dessert.
Romantic Rice Bowl; Fresh Fruit Platter
Make a Romantic Rice Bowl for 2. For a vegan
option, replace the chicken broth with water
and substitute 4 grilled or roasted portobello
mushrooms for the chicken. Make a fresh fruit
platter featuring seasonal fruits.
Fruit Smoothie; Whole Grain English Muffin
with Nut Butter
Blend together 2 cups unsweetened non-dairy milk,
2 cups fresh or frozen berries and 2 tablespoons
ground flaxseeds. Toast 2 whole grain English
muffin halves and spread each with a tablespoon
of nut butter.
Creamy Curried Cauliflower Soup;
Romaine Salad
Heat leftover Creamy Curried Cauliflower Soup.
Make a salad with lots of romaine, 1 chopped
apple, 3 stalks chopped celery and 2 tablespoons
toasted walnuts. Drizzle with orange juice.
Whole Grain Pasta with Greens and Beans;
Green Salad; Fresh Fruit
Cook 12 ounces of pasta. Drain, reserving 5 cup
pasta water, and return to pot over heat. Toss with
a can of white beans, 1 bunch chopped arugula
and a can of diced tomatoes. Add some reserved
pasta cooking water if needed to moisten. Save
half for leftovers for lunch. Make a green salad
of romaine, carrots, celery, broccoli and healthy
dressing. Fruit for dessert.
Hot Cereal with Dried Fruit and Nuts
Cook 2 servings whole grain hot cereal according
to package directions. Top each serving with a
tablespoon each of chopped walnuts and raisins.
Whole Grain Pasta with Greens and Beans;
Veggies; Fresh Fruit
Enjoy last night’s pasta leftovers. Have bell pepper
strips, cucumber slices, and carrot and celery sticks
on the side. Fruit for dessert.
Salmon (or beans) and Wilted Greens
over Quinoa; Roasted Sweet Potatoes;
Lemon Treats
Poach salmon in water and cook 5 cup Quinoa.
Cook some Swiss chard, spinach or frozen greens
until just tender. Top with flaked salmon. For a
vegan option, add cooked beans to the wilted
greens and cook until heated through. Serve
quinoa and roasted sweet potatoes on the side.
Make Lemon Treats for dessert.
Loaded English Muffins; Fruit Salad
Cook a bunch of greens with a pint of halved
cherry tomatoes, and spoon this mixture over
toasted whole grain English muffins. Top with
feta crumbles and serve fresh fruit on the side.
Lentil Chili; Spinach Salad
Thaw Lentil Chili. Make a big salad of baby
spinach, blueberries, carrots, radishes and red
onion. Remember your healthy salad dressing.
Layered Vegetable Enchiladas;
Green Salad; Banana Nice Cream
Make Layered Enchiladas and serve with a big
green salad. Banana Nice Cream for dessert.
Save extra enchiladas for lunch the next day.
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MENU PLAN & SHOPPING LIST