Healthy Comfort Food Meal Plan

Looking for comfort food? This week of classic meals and snacks is loaded with quality protein, whole grains and colorful produce. From a nostalgic but healthy meatloaf recipe and creamy stroganoff to gooey brownies, you'll find all the flavors and textures you love — with a minimum of salt, sugar and extracted oils — for 1800 calories a day including snacks and desserts. Plus, this clever plan is designed to help you make the most of leftovers, so you can take comfort in a fridge full of healthy breakfasts, lunches, dinners and snacks!

Ready to dig in?

Serves 1

  • Summary
  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Prep for Success

There are no two ways about it - when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.

Plan for Sunday to be a big shopping and cooking day. We've organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you'll spend less time cooking throughout the week.

Sunday

Breakfast

Topped with banana, almond butter and seeds

Lunch

Serve with cucumber slices and Crunchy Spanish Chickpeas

Dinner

Creamy Sweet Potato Soup
Recipe Rating: 3.19776

Serve with Tahini Croutons and a green salad with toasted pumpkin seeds and Black Bean Hummus dressing

Snacks & Desserts

Hempseed Apricot Chews
Recipe Rating: 3.47171

Serve with a cup of nut milk

PB&J Bites
Recipe Rating: 3.82204

Serve with carrots

Vegan Chocolate Ganache
Recipe Rating: 3.42894

Serve with strawberries

Where to Start

Sunday Morning

Make quick and easy whole grain Apple-Scented Breakfast Oatmeal and Buckwheat. Since the recipe makes four servings, you'll have heat-and-eat breakfasts for later in the week. Prepare no-cook Hempseed Apricot Chews while the grains cook. While you're on a no-bake roll, soak the dates for the Vegan Chocolate Ganache while you make the quick Black Bean Hummus. Then clean the food processor and make Vegan Chocolate Ganache (it will last all week in the fridge).

Sunday Lunchtime

Shop and then wash, chop and store vegetables for snacking, such as carrots, celery sticks and cucumber slices. Store them at eye-level in the fridge, so they'll be the first thing you see when you're looking for a snack. Wash and chop broccoli and cauliflower for sides later in the week too.

Make a batch of Crunchy Spanish Chickpeas. Serve some with your lunch and portion the rest into 1/4-cup containers for snacks. Roll and chill a batch of PB&J Bites. Eat one for snack and store the rest for snacks and desserts later in the week.

Sunday Afternoon

Bake a loaf of Cashew-Banana Bread for breakfasts and snacks later in the week. While the bread is baking, make a pot of Creamy Sweet Potato Soup for tonight's dinner and Tuesday's lunch. Mix up a batch of Tahini Croutons and pop them in the oven once the bread is done. Store leftover croutons in an airtight container for crispy croutons all week. Thin 2 tablespoons Black Bean Hummus with 2 tablespoons water and a little lemon juice for a salad dressing.

If you didn't buy frozen raspberries, pop 6 ounces washed, dried raspberries in a large resealable plastic bag with two sliced bananas for Monday's Raspberry Nice Cream.

Sunday Evening

Whip up a batch of no-bake Raw Walnut Brownies. Store them in the refrigerator for treats throughout the week.

Nutrition Tally

1830 kcals (580 from fat), 64g fat (7g sat fat), 0mg cholesterol, 870mg sodium, 275g carbs, (53g fiber, 107g sugar), 61g protein

Monday

Breakfast

Cashew-Banana Bread
Recipe Rating: 3.62687

Spread with favorite nut butter and sprinkled with seeds; with an apple on the side

Lunch

Hearty Arugula Pizzas
Recipe Rating: 3.85985

Serve with Crunchy Spanish Chickpeas and and a side of sliced bell peppers

Dinner

Garden Veggie Burger
Recipe Rating: 3.15566

Serve with Buffalo Cauliflower Bites and broccoli.

Snacks & Desserts

Strawberry Almond Butter Smoothie
Recipe Rating: 3.23974
Raw Walnut Brownies
Recipe Rating: 3.89609

Serve with celery

Make a banana split with Raspberry Nice Cream, Vegan Chocolate Ganache and a banana.

Where to Start

Monday Morning

If you have time, toast the banana bread for great texture and to make an easy surface to spread your favorite nut butter. Later, halve the smoothie ingredients for one smoothie snack, and save the remaining ingredients for Tuesday’s breakfast.

Assemble a Hearty Arugula Pizza kit for lunchtime, packing only what you need for one pizza.

Monday Lunchtime

For one pizza, toss 1/2 cup arugula with a drop of vinegar and dash of pepper while the pizza bakes.

Monday Evening

Place 1/2 cup whole raw cashews in warm water (for Raspberry Nice Cream); they will soak for two hours while you make and enjoy dinner.

Get the Garden Veggie Burgers prepped so they can chill for 30 minutes before baking. While they’re in the fridge, make the Buffalo Cauliflower Bites and stir together the sauce. Pop the veggie burgers in the oven once the cauliflower bites are done.

Nutrition Tally

1800 kcals (660 from fat), 74g fat (7g sat fat), 0mg cholesterol, 930mg sodium, 256g carbs, (52g fiber, 96g sugar), 57g protein

Tuesday

Breakfast

Strawberry Almond Butter Smoothie
Recipe Rating: 3.23974

Serve with whole grain toast and sliced avocado

Lunch

Creamy Sweet Potato Soup
Recipe Rating: 3.19776

Serve with Tahini Croutons and broccoli

Dinner

Serve with a side of no-salt-added black beans and a garden salad

Vegan Option:

Black Bean Tostadas with Pickled Veggies brown rice and avocado

Snacks & Desserts

Cashew-Banana Bread
Recipe Rating: 3.62687

Serve with grapes

PB&J Bites
Recipe Rating: 3.82204

Serve with Crunchy Spanish Chickpeas

Serve vegan cheese with whole grain crackers and dried cranberries

Where to Start

Tuesday Morning

Find the remaining ingredients for the Strawberry Almond Butter Smoothie. Use half an avocado for this morning’s avocado toast and store the remaining half with its pit in an airtight container for Wednesday’s taco lunch.

Pack a slice of Cashew-Banana Bread and a handful of grapes for your morning snack and PB&J Bites and Crunchy Spanish Chickpeas for an afternoon snack.

Tuesday Lunchtime

Reheat Creamy Sweet Potato Soup and top with leftover Tahini Croutons. Steam a cup of pre-chopped broccoli.

Tuesday Evening

Prep the pickled vegetables first so they have plenty of time (about an hour) to let flavors marry for the Grilled Paiche Tacos. Remove paiche fillets from the refrigerator about 30 minutes before grilling to promote even cooking. Store leftover fish, pickled vegetables and tortillas separately for the best results.

Save remaining black beans for a salad Wednesday with the leftover avocado half and some sliced or chopped tomato.

Put your feet up and enjoy an easy, “cheese” course for dessert with your favorite vegan cheese, dried fruit and seedy whole grain crackers.

Nutrition Tally

1780 kcals (570 from fat), 63g fat (7g sat fat), 40mg cholesterol, 1380mg sodium, 247g carbs, (53g fiber, 72g sugar), 71g protein

Wednesday

Breakfast

Mix the leftovers with peanut butter and top with dried cranberries.

Lunch

Serve with a side of no-salt-added black beans and a garden salad

Vegan Option:

Black Bean Tostadas with Pickled Veggies Serve with brown rice and avocado

Dinner

Mushroom Stroganoff
Recipe Rating: 3.11852

Serve with whole grain pasta and a spinach salad with vegan cheese and toasted nutsd

Snacks & Desserts

Black Bean Hummus
Recipe Rating: 3.70752

Serve with veggies

Cashew-Banana Bread
Recipe Rating: 3.62687

Serve with celery

Make a "milkshake": Blend nut milk, a frozen banana and 1 tablespoon of Vegan Chocolate Ganache.

Where to Start

Wednesday Morning

Reheat leftover Apple-Scented Breakfast Oatmeal and Buckwheat and stir in your favorite nut butter and top with a sweet-tart dried fruit, such as cranberries or apricots.

Place a peeled, sliced banana in a resealable bag and pop it in the freezer for tonight’s “milkshake” dessert.

Pack leftover Black Bean Hummus and some pre-chopped veggies for a mid-morning snack, and pickled vegetables, fish and tortilla separately, for a to-go lunch option.

Wednesday Evening

Prep the Mushroom Stroganoff, starting by soaking the cashews. Bring the pasta water to boil after you’ve added the broth to the stroganoff mixture.

Nutrition Tally

1800 kcals (570 from fat), 64g fat (7g sat fat), 40mg cholesterol, 1280mg sodium, 247g carbs (42g fiber, 68g sugar), 73g protein

Thursday

Breakfast

Tofu Breakfast Tacos
Recipe Rating: 3.76279

Serve with a banana on the side

Lunch

Garden Veggie Burger
Recipe Rating: 3.15566

Serve with crumbled over a bed of greens with carrots, tomatoes, cucumber, etc. topped with Black Been Hummus dressing and whole grain crackers

Dinner

Healthy Turkey Meatloaf
Recipe Rating: 3.71646

Serve with Kale with Honeyed Macadamia Nuts with cauliflower

Vegan Option:

Celebration Lentil Loaf

Snacks & Desserts

Hempseed Apricot Chews
Recipe Rating: 3.47171

Serve with a cup of nut milk

Crunchy Spanish Chickpeas
Recipe Rating: 2.96712

Serve with carrots and an orange

Raw Walnut Brownies
Recipe Rating: 3.89609

Serve with half a banana

Where to Start

Thursday Morning

Press water out of tofu first thing (before you shower or exercise or make coffee!), so the Tofu Breakfast Tacos come together quickly. Make two tacos per diner; save leftover tofu mixture for tacos later in the week.

Thursday Lunchtime

Gently reheat a veggie burger and crumble over greens and veggies for a salad. Top with Black Bean Hummus “dressing”: hummus thinned with equal parts water and a little lemon or lime juice.

Thursday Evening

Preheat the oven to 350°F when you walk in the door. Prep the honeyed macadamias for Kale with Honeyed Macadamia Nuts. While the nuts are toasting in the oven, cook the meatloaf veggies. As soon as the nuts are done, bump the oven up to 425°F so the meatloaf can cook. While the meatloaf is baking, you’ll have plenty of time to prep and cook the kale.

Portion out cooked lentils and quinoa or brown rice (frozen makes this extra easy!) and prep kale for tomorrow’s Mighty Bowl of Goodness. This is a great time to use any leftover cooked veggies you have on hand, too.

Nutrition Tally

1780 kcals (560 from fat), 63g fat (8g sat fat), 120mg cholesterol, 1720mg sodium, 243g carbs (48g fiber, 84g sugar), 88g protein

Friday

Breakfast

Topped with flaxseed meal and dried fruit

Lunch

Mighty Bowls of Goodness
Recipe Rating: 3.74895

Served with with crumbled tofu

Dinner

Hearty Arugula Pizzas
Recipe Rating: 3.85985

Served with cauliflower and zucchini

Snacks & Desserts

Black Bean Hummus
Recipe Rating: 3.70752

Served with whole grain crackers

Cashew-Banana Bread
Recipe Rating: 3.62687

Spread with nut butter, celery and carrots

Raspberry Nice Cream
Recipe Rating: 3.57715

Where to Start

Friday Morning

Gently reheat leftover Apple-Scented Breakfast Oatmeal and Buckwheat and top with your favorite seeds and dried fruit.

Pack up leftover Black Bean Hummus with some whole grain crackers or veggies for a portable snack.

Friday Evening

Use leftover sauce and veggie burgers (either homemade or purchased ones) for the Hearty Arugula Pizzas. If you don’t have much broccoli and cauliflower left in the fridge, you can combine the remaining veggies and steam for a colorful side dish.

Nutrition Tally

1830 kcals (510 from fat), 57g fat (6g sat fat), 0mg cholesterol, 1080mg sodium, 284g carbs (52g fiber, 60g sugar), 47g protein

Saturday

Breakfast

Tofu Breakfast Tacos
Recipe Rating: 3.76279

Serve with sliced avocado and tomato

Lunch

Healthy Turkey Meatloaf
Recipe Rating: 3.71646

Serve with Kale with Honeyed Macadamia Nuts with cauliflower

Vegan Option:

Celebration Lentil Loaf

Dinner

Mushroom Stroganoff
Recipe Rating: 3.11852

Serve with whole grain toast and green salad with toasted nuts

Snacks & Desserts

Hempseed Apricot Chews
Recipe Rating: 3.47171
PB&J Bites
Recipe Rating: 3.82204

and Crunchy Spanish Chickpeas

Raw Walnut Brownies
Recipe Rating: 3.89609

Where to Start

Saturday Morning

Gently reheat taco filling and toast two corn tortillas for a great Saturday brunch.

Saturday Lunchtime

Reheat leftover meatloaf and kale for an easy Saturday lunch.

Saturday Evening

Serve leftover Mushroom Stroganoff with toast and a green salad on the side.

Nutrition Tally

1820 kcals (750 from fat), 84g fat (11g sat fat), 120mg cholesterol, 1540mg sodium, 214g carbs (43g fiber, 76g sugar), 78g protein

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