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Health Starts Here Menu Plan & Shopping List

Creamy Curried Cauliflower SoupOver the years, I have regularly worked with people to help expand their palates and improve their diets, both on a personal level and in restaurants wanting to offer more health supportive options. While working as a personal chef, I knew that the first week of a new eating plan would be a little rocky for many. There are lots of things to consider when you are taking a new approach to preparing and planning meals.

To make things easier, we’ve created a Health Starts Here™ Menu Plan and Shopping List that provides you with a roadmap to a full week of healthy eating for two. The menu plan includes three meals a day for a week, complete with recipes and a detailed shopping list that you can easily customize to your tastes. We’re hoping you find this really helpful and would love to get some feedback on it. Here’s an overview of the menu:

Remember, if you simply don’t have time to cook, need to supplement a main course, or forgot to pack your lunch, you can always pick up a few of our delicious Health Starts Here prepared food options. From pre-packed meals and our salad bar, to our chef's case and hot bar items, we have the grab and go options to eat healthy when you don't have time to cook. Also look for our new line of amazing sprouted grain breads found in most of our bakeries. HSH

When you see the Health Starts Here logo, you know your food is focused on plant-strong™ foods (veggies, fruit, beans and whole grains), nutrient dense, made with unprocessed whole food ingredients, and free of added oil.

Are you ready to give our Menu Plan & Shopping List a try? Check it out and let us know what you think!

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34 comments

Comments

Kelly A says …

I have to laugh that so many people are asking for recipes and shopping lists with meat - last time I looked, the world is filled with those meal plans. It's so rare to get something tailored for a plant based diet. Keep it up, WF!

Janette Rizk says …

I love this! What an amazing resource you're giving us for help with healthy meal planning. Thank you Whole Foods! I can't wait to give this a try!

Maria S says …

This would be very useful if it were interactive. The menu plan would be awesome if it offered a few alternatives for the lunches and dinners. MOST IMPORTANTLY - the shopping list is a disaster - it's huge and I have at least half (maybe 2/3) of the items in the house. It would be wonderful if I could just check the items I need and print out THAT list instead of the entire list.

Kat McGhee says …

This is a really great tool, I would love to see a weekly meal plan/shopping list/recipe list become a weekly thing.

Kari says …

I'm very impressed about the quality of information here - stumbled upon the website by chance and I'm so thankful. I haven't yet had it in the budget to take a trip to the local store, but I plan to very soon. As for the numerous comments about meat, I have a question. What's wrong with a vegetarian menu? I've found so many sites with menus for carnivores but very few for those homo sapians who don't eat meat. I'm 48 and have been a vegetarian since the age of 15, so if you ask me, my vote is that I'm ecstatic to find one WITHOUT meat. Just sayin'. Thanks for making it easier to grow strong and healthy, Kari

Amy Caruso says …

Hi there! My plan for eating healthier is to make more meals from scratch and take as many processed foods out of the equation as I can. I have a son who's just 18 months old, and I'd rather he grows up knowing and enjoying REAL food than packaged, processed, unhealthy "stuff." Hope Whole Foods can help! :0)

Kelly A says …

I love the health starts here prepared meals. I love the stuffed cabbage, the black bean burger, and especially the mediterranean eggplant. However, I can't take the eggplant for lunch because even though the eggplant is packed with flavor, it's incredibly hard to cut through. Is there any way to make a dish like that with smaller pieces of eggplant and zucchini to make it so I could manage it without a steak knife?

Melanie J. says …

All I could think was "what a goldmine!" I've printed out the first week and can't wait to try some of the recipes...I'm in the process of reading Integrative Nutrition by Rosenthal and implementing whole foods into my day. I usually hit Native Sun in Jax b/c it's closer to home, but I'll be checking out Whole Foods more now.

Tricha Hartman says …

We are using meal plan this week. So far loving it - but for two people - really? Cooked Sunday and Monday taking for lunch and still have left overs - haven't made it to the next days yet - good thing some things freeze well. Am hoping you do this weekly - really a great idea!

Carissa says …

Hey -- where's the meat?!?

Rlg says …

I am caring for someone on a sodium restricted diet who also has diabetes. What is the sodium and and sugar content in these meals and are there more options to reduce salt/sugar? Thank you

jen j says …

Thank you! I'm so excited to see a menu with vegetarian options, that is rare! I will be trying most of this out!!

Warren says …

Great looking Menu Plan and Shopping List, but do you have any plans for ones with meat in them?

Michaela says …

I was just saying it would be great if someone could layout a healthy, vegetarian menu plan. Whole foods to the rescue again.

Lynne Cobb says …

You provide the menu and shopping list, but how many people will you feed with the quanitities on the shopping list? Is it just for one person?

Jennifer says …

This is great!! Can you do one of these for us every week?! As a vegan, it's great to have so many plant-based recipes; thanks for the vegan suggestions for the couple of meals with chicken and salmon. Can't wait to try this next week!

Sarah Hammond says …

I think this post is a great idea, but I'd add an estimated grocery cost to the menu as well! Maybe give different price brackets for meals.

Brenda Erickson says …

I'm looking for menu planning and shopping for one person, hopefully low fat. Is there a place on your site to find this? thanks

Ciara says …

I think the overall concept of the weekly menu plan with shopping list is great. However, I agree with what a lot of others have mentioned about having more meat options on the menu. I also agree with what Maria said about having several options for each meal to choose from. It would be cool to be able to start with an empty calendar and then be prompted to choose from drop down lists of recipes/food items for each meal so that we could essentially build our own weekly menu plan. And then from the menu plan that we build, we could have the option of generating a shopping list and then have a further option of only including the items that we needed to shop for that weren't already in our pantry.

Oliver Belcher says …

This is a great idea, and I will use it if you do it on a weekly basis. However, as a grad student, it would be nice if you could aim to keep the list under $100/week.

Aimee @ Chickenville says …

This looks yummy. I especially like the carrot cashew spread recipe. Can't wait to try that one. My kids are big into "dips" and it's always nice to have something other than a sandwhich to send to school in their lunchboxes.

Maureen says …

Hello This is a great idea. Would it be possible to add alternative items for someone who does not like beans? Wish I did since they are so great for you, but alas no.

carmen says …

Love the idea. Any chance you could have more gluten free options?

Kelly says …

This is terrific. But would like the following: 1. Some meat options. 2. A drop-down selection tool for meals. 3. A checklist for the items that we need (since I have many of these items in my pantry already). Thanks! The meals look delicious and the pictures are stunning. The pea guacamole is so inventive.

Denny says …

This is a great idea! I printed out the menu plan & shopping list and will adapt it for our needs & likes. I have a couple of suggestions: 1. Make the shopping list interactive. I'd like to be able to check the items I want on my list and omit the rest. See here for an example: http://www.5dollardinners.com/2011/01/weekly-meal-plan-january-25.html 2. If you're going to keep the shopping list as it is, please make the print larger. I'm . . . um . . . maturing, so larger print is a really good thing. I mean I'm already straining my eyes as I shop and read all the ingredients on the labels. My shopping list should be nice and easy to read. Thanks for doing this!

Yolanda Mercado says …

Hi Please gluten free, dairy free, even fat free topics. As I age I have intolerance to certain food. I have a lot of digestive problems. I been having some relief after my gastrologly(a nice lady doctor by the way)recomend me to take probiotic pills 15 min before my meals. I feel better but still I have problems. I'm working to improve my eating habits. By the way I buy my organic produce and my probiotic pill from Whole food supermarket.

Sheila says …

try putting together a healthy menu for a week for gluten free eaters - I sure could use some help with meals that are healthy and a plan to lose pounds

Dennis Blair says …

Great idea! I'll share this with my personal training clients! I think this is a tremendous way to jump start people with eating healthy.

Joy says …

Any chance you'll have another week planned? This meal plan was amazing; it lasted two weeks for us, with an additional smaller trip to the store in between weeks. It completely changed the way we eat, and it helped *tremendously* to have the whole week planned. I'm a full-time student, my husband works full time and we have a 2 year old, so planning something as good as what you did, just isn't practical for me. PLEASE tell me you'll be providing another weekly plan w/grocery list. Using things from the first list would be so great, like the barley miso. Thank you!

Melinda says …

Great plan—minimizing meat consumption seems to be the healthiest, accrording to researchers such as authors of The Blue Zones and The China Study. It helps to have someone else do the planning, so I appreciate the lists. Personally I prefer seasonal produce, but it won't kill me to eat an imported cucumber right now. My goal is to kick-start my health this week, and then make adjustments down the line. My only complaint is that several of the recipes seem a little bland. The rice bowl, for instance, I'm thinking will probably need something else (wasabi?) and I'm not even going to bother with that pasta one (where's the seasoning?) And the oatmeal squares didn't thrill me, but I'll eat them because they're healthy. I'd like to hear what others think about the recipes, especially what adjustments they made to make them more palatable. I know it's all trial and error based on personal taste, but it would be helpful to put our minds together on this. Is there a related discussion forum? Thanks and keep up the great work! :)

Quintin says …

I'm looking to start a whole food diet. Any advice?

Nikki - Community Moderator says …

@QUINTIN - There is the chart listed above with various menu ideas or you can find more info at https://www.wholefoodsmarket.com/healthy-eating.

jessica drew says …

this is great but what about families?! I LOVE whole foods but I notice you cater to millenials who are single or have just a significant other. I am a millenial with 5 children. I know I have a lot of kids but many other families love whole foods too. Each week we drop 500-600$ at whole foods feeding our brood healthy. Would love to see some menus that have meal ideas for large family friendly cooking.

betsy says …

Where are your shopping lists?