Do you eat the same type of foods over and over again? Maybe you don’t have the time to plan creative, healthy menus. This post will solve that problem by providing a weekly healthy menu plan, recipes, and corresponding grocery list. Enjoy your new nourishing meals!

FRESH FOOD MENU

*Recipe attached

Download this menu plan!  

BREAKFAST

Day 1: Oatmeal

Day 2: Banana Egg Pancake*

Day 3: Banana Quinoa Oatmeal (use leftover quinoa from Day 2 dinner)

Day 4: Grapefruit

Day 5: Granola*

Day 6: Chia Parfait*

LUNCH

Day 1:  Broccoli Salad

Day 2: Baked Sweet Potato with butter, honey, and cinnamon

Day 3: Sliced Green Apple with Almond Butter

Day 4: Spinach salad with strawberries and sliced almonds

Day 5: Smoothie with spinach or kale

Day 6:  Boiled Eggs

DINNER

Day 1:  Chicken Fajitas, mango salsa*, guacamole* on a romaine leaf for the wrap

Day 2:  Grilled wild-caught salmon with mango salsa, quinoa, and asparagus

Day 3:  Leftovers or Fish stew*

Day 4:  Baked potato bar with butter, broccoli, green onions

Day 5:  Grilled steak with mushrooms and green beans* with slivered almonds

Day 6:  White Bean and Cabbage Soup*

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GROCERY SHOPPING LIST

PRODUCE

cabbage, celery, carrots, onion, broccoli, sweet potato, asparagus, spinach, mushrooms, potato, green beans, romaine, strawberries, pomegranate, banana, green apple

Either purchase already prepared guacamole and salsa or these ingredients to prepare it fresh: scallions, avocado, cherry tomato, cilantro, garlic, lime, red pepper, mango, jalapeno pepper

MEAT

Chicken strips

Salmon

Steak

Bacon

NUTS/SEEDS

sliced almonds, pumpkin seed, pecans, sunflower seeds, walnuts
1 cup almonds, sesame seed, chia seeds

raisins

almond or cashew butter

SEASONINGS

kelp or dulse seaweed flakes
cinnamon, parsley, bay leaf, clove, vanilla

REFRIGERATED SECTION

Butter, eggs

Almond/coconut milk

FREEZER SECTION

Frozen fruit for smoothies

MISCELLANEOUS

chicken broth 8 cups

red wine vinegar, oil

Dried white northern beans

Quinoa

Honey

Oatmeal

Organic tortilla chips

Download the grocery shopping list

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RECIPES FOR HEALTHY MENU

Day 1

Broccoli Salad

1 head broccoli, chopped

2–3 slices of fried bacon, crumbled

1 diced green onion

½ cup raisins or craisins

½–1 cup of chopped pecans

¾ cup sunflower seeds

½ cup of pomegranate

Guacamole

5–6 smashed avocados

½ cup diced cherry tomatoes

2 tablespoons cilantro

2 tablespoons olive oil

2 tablespoons red wine vinegar

½ cup chopped purple onion or scallion

2 cloves minced garlic (use fresh garlic, not from a jar)

1 tablespoon lime juice

Mix all ingredients together. Leave the avocado pits in the dip for better storage.

Mango Salsa

Chop 1 package of organic cherry tomato

Chop 1 small red pepper

Chop scallions

Juice of 1 lime

Diced Mango

Fresh Cilantro

Diced jalapeno pepper to taste

Salt and pepper

Day 2

Banana Egg Pancakes

1 smashed banana (lower in sugar if green)

2 eggs

¹/₈ teaspoon cinnamon

Mix ingredients together and pour small-sized pancakes in a hot skillet so they flip easily. These delicious pancakes need no syrup because the banana is sweet. (Makes one serving.)

Day 3

Banana Quinoa Oatmeal

1 cup of quinoa cooked in 2 cups of water (about 4 cups cooked)

2 smashed slightly green bananas (lower in sugar if green)

¾ cup chopped walnuts

1 teaspoon cinnamon

1 teaspoon vanilla

1 tablespoon honey or 1 teaspoon of stevia

¾ cup almond or coconut milk

Combine ingredients on stove top and warm.

 

Fish Stew

1 tablespoon olive oil

1 chopped onion or leek

2 chopped stalks celery

2 chopped carrots

1 clove minced garlic

1 tablespoon parsley

1 bay leaf

1 clove

¹/₈ teaspoon kelp or dulse (seaweed)

¼ teaspoon salt

Fish—leftover, cooked, diced

2–3 cups chicken or vegetable broth

Add all of the ingredients and simmer on the stove for 20 minutes.

Day 4

No recipes needed

Day 5

Granola

8 cups organic oats

1 cup almonds

1 cup pecans

1 cup walnuts

½ cup sunflower seeds

¹/₃ cup sesame seeds

1/3 cup pumpkin seeds

¾ cup coconut or olive oil

½–2/3 cup of honey

Combine all ingredients. Pour into two large greased baking pans. Bake at 325 degrees for 18–20 minutes; take out and stir. Cook for another 18–20 minutes, stir and add the following ingredients: 1–2 cups of dried fruit—berries, dates, apricots, raisins, or craisins.

Cook for 10 more minutes. Store granola in two-quart mason jars. Put one on the kitchen counter and the other in the refrigerator. Makes two quarts.

Green Beans

Blanch green beans in hot boiling water for 5-7 minutes. Drain water. Place green beans in a frying pan with 1 TBS butter and 1 TBS olive oil. Cook on medium for 5 minutes. Add 1-2 cloves of garlic and rosemary. Cook until desired tenderness.

Day 6

Chia Parfait

4 tablespoons chia seeds

1 cup almond or coconut milk

½ teaspoon cinnamon

1 teaspoon vanilla

¹/₈ teaspoon baking stevia

1 cup of fruit of your choice (berries, banana—lower in sugar if green)

½ cup of old-fashioned rolled oats

½ cup slivered almonds (or another nut)

Mix the first five ingredients and put in the refrigerator overnight.

In the morning layer the chia mixture with oats, nuts, and fruit in parfait glasses. Top with fresh fruit. (Makes 4 servings.)

White Bean and Cabbage Soup

1 tablespoon olive oil

4 chopped carrots

4 chopped stalks of celery or 1 chopped bok choy

1 chopped onion

2 cloves minced garlic

1 chopped cabbage head

½ lb northern beans soaked in water overnight (drained)

6 cups chicken broth

3 cups of water

Sauté vegetables in oil. Add rest of ingredients and cook on medium-low heat for 30 minutes.