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.

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:

• Ratatouille
• Gratine (see Eggplant Gratine Here & Parsnip Gratine Here)
• Quiche
• Soup w/ Baguette & Cheese (My favorites include Vegetable, Roasted Tomato, or Carrot & Coriander Soup)
• Mushroom Lentil Bourguignon
• Vegetarian Risotto
• Pasta w/ Vegetables (big fan of Gnocchis!)

OPTION FOUR: CHICKEN:

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

• Turkish Style Roast Chicken w/ Peppers & Brown Rice
• One-Pot Paprika Chicken
• Chicken Parmigiana
• Coq Au Vin

OPTION FIVE: TURKEY

I typically just use turkey as a substitute for beef.

• Turkey Meatloaf
• Turkey Meatballs
• Turkey Chili

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:

• Tarts (Raspberry & Pears)
• Soft Apples, Apricots, or Peaches in a glaze
• Crostinis (Strawberry & Brie Cheese)
• Cranberry, Sweet Potato, Apple Bake w/ Bourbon (YUM!)

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