Whole Story

The Official Whole Foods Market® Blog

Health Starts Here Menu Plan & Shopping List

By Chad Sarno, January 17, 2013  |  Meet the Blogger  |  More Posts by Chad Sarno

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!




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)
01/17/2011 8:38:00 PM CST
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?
01/18/2011 12:17:04 PM CST
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.
01/18/2011 1:52:57 PM CST
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.
01/19/2011 4:00:20 PM CST
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!
01/19/2011 4:19:49 PM CST
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!
01/19/2011 10:16:06 PM CST
Carissa says ...
Hey -- where's the meat?!?
01/20/2011 7:57:20 AM CST
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
01/20/2011 8:21:36 AM CST
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!!
01/20/2011 9:08:14 AM CST
Warren says ...
Great looking Menu Plan and Shopping List, but do you have any plans for ones with meat in them?
01/20/2011 2:50:42 PM CST
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.
01/20/2011 2:56:24 PM CST
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?
01/20/2011 3:09:19 PM CST
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.
01/20/2011 6:33:55 PM CST
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!
01/21/2011 12:09:33 AM CST
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.
01/21/2011 8:56:59 AM CST
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
01/21/2011 4:23:21 PM CST
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.
01/22/2011 8:52:00 AM CST
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.
01/23/2011 10:52:47 AM CST
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!
01/24/2011 7:03:52 AM CST
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.
01/24/2011 7:23:24 PM CST
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.
01/26/2011 11:19:32 AM CST
carmen says ...
Love the idea. Any chance you could have more gluten free options?
01/26/2011 8:15:55 PM CST
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.
01/26/2011 10:54:59 PM CST
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!
01/27/2011 8:36:01 AM CST
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.
01/27/2011 8:37:33 AM CST