Go-To Whole Food Meal Plans

While I often experiment with main dishes I find on Pinterest (follow me here – I pin tons of healthy meals!), I do meal plan & rely on a lot of our favorites.

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WORKDAY BREAKFAST:

(TIP: When possible, try to incorporate vegetables into breakfast!)

OPTION ONE:

  • Wheetabix OR Nature’s Path Ancient Grains Cereal with Almond Milk
  • Warm Butternut Squash Soup (lasts a week in fridge and 6MO in freezer!)
  • Blackberries OR Raspberries AND Carrots

OPTION TWO:

  • Probiotic plain yogurt with Granola, Almonds, Fresh Fruit, & Honey

OPTION THREE:

  • Egg & Goat Cheese Scramble
  • Grapefruit

WEEKEND BREAKFAST:

OPTION ONE:

  • Baguette with Tzatziki or Goat Cheese, topped with tomato & cucumber
  • Spinach salad with feta, tomato, cucumber, walnuts OR almonds, blackberries OR raspberries
  • Probiotic plain yogurt with Granola, Almonds, Fresh Fruit, & Honey

NOTE: Make your own salad dressing with Olive Oil, Balsamic Vinaigrette, and Dijon

OPTION TWO:

  • Greek Omelette (feta, tomato, onion)
  • Cucumber Salad w/ Feta
  • Probiotic plain yogurt with Granola, Almonds, Fresh Fruit, & Honey

LUNCH:

Lunch is typically leftovers, but I do have a few standbys, especially when packing:

OPTION ONE:

  • Tuna fish sandwich on whole wheat
  • Carrots & hummus
  • Blackberries OR raspberries
  • Greek Yogurt
  • Peanuts
  • Fruit-filled breakfast bar OR Fig Newtons

OPTION TWO:

  • Greek Omelette (feta, tomato, onion)

OPTION THREE:

  • Chicken w/ brown rice or vegetables (typically carrots)
  • Cucumber & tomato salad
  • Small piece of cheese

NOTE: In a pinch, I pick this up off of a local lunch buffet rather than opting for salad alone, which doesn’t fill me up. 

SNACKS:

  • Banana OR Apple AND Peanuts
  • Cheddar & Triscuits
  • Hard boiled egg

SALADS:

  • Cucumber & Feta OR Goat Cheese
  • Grape OR Cherry Tomato & Mozzarella
  • Endive w/ Onion (& sometimes red cabbage)
  • Shredded carrot
  • Spinach salad with feta, tomato, cucumber, walnuts OR almonds, blackberries OR raspberries
  • Tabbouleh

(NOTE: Eat all with homemade dressing – Olive Oil, Balsamic, Dijon. Pre-made salad dressings are chock full of sugar & unhealthy fats)

DINNER:

OPTION ONE: VEGGIE BURGER (I.E. DINNER IN A PINCH!)

  • Dr. Praegar’s Veggie Burger w/ Cheddar Cheese (see nutrition content here – best Veggie burger on the market!)
  • Salad
  • Probiotic plain yogurt with Granola, Almonds, Fresh Fruit, & Honey for dessert

NOTE: Additional quick dinners include tuna fish sandwiches & omelettes w/ salad

OPTION TWO: FISH

  • Baked Wild Salmon w/ Lemon, Sour Cream, & Herbs
  • Salad
  • Brussel Sprouts or Baked Sweet Potato
  • Grapefruit for Dessert

OR

  • Shrimp sauteed with onions, mushrooms, and champagne sauce
  • Brown Rice
  • Salad
  • Probiotic plain yogurt with Granola, Almonds, Fresh Fruit, & Honey for dessert

OPTION THREE: ADDITIONAL VEGETARIAN DISHES I LOVE:

OPTION FOUR: CHICKEN:

We make a lot of different chicken recipes, but some of my personal favorites include:

OPTION FIVE: TURKEY

I typically just use turkey as a substitute for beef.

NOTE: All Turkey & Chicken based dishes should be served with a green — i.e. a salad, brussels, asparagus, peas, or fresh green beans

HEALTHY DESSERTS:

If we’re not just having fresh fruit or yogurt parfait, my healthy desserts are fruit-based!

Examples include:

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