Easy Weekly Meal Plan

It can be overwhelming to make dramatic changes to the way you plan your meals. We know — we've been there! Sometimes, all you need is a little guidance for that first week before you're ready to tackle a new approach to menu planning on your own.

Don't worry; we're here for you. We've planned a complete week of healthy eating, including links to the recipes and a shopping list — so you can jump right in! Check out the menu overview below and then download the Menu Plan & Shopping List (PDF). You can also download the recipes (PDF) you'll need for each day of the week.






Hot Cereal; Fresh Fruit

Roasted Veggie & Hummus Wraps; 100% Fruit Popsicles

Carrot Cashew Spread on Woven Wheats; Lentil Chili; Green Salad


Apple-Cinnamon Oat Squares; Fresh Fruit

Lentil Chili; Salad with Peanut Orange Dressing

Black Beans & Rice Extravaganza; Green Salad; Fresh Fruit


Green Smoothie; English Muffin with Nut Butter

Green Pea Guacamole Wrap; Fresh Fruit

Creamy Curried Cauliflower Soup; Roasted Veggie Couscous; Green Salad


Apple-Cinnamon Oat Squares; Fresh Fruit

Garbanzo & Veggie-Stuffed Pitas; Fresh Fruit

Romantic Rice Bowl (for a vegan option, substitute portobello mushrooms for the chicken); Fresh Fruit Platter


Fruit Smoothie; English Muffin with Nut Butter

Creamy Curried Cauliflower Soup; Romaine Salad

Whole Grain Pasta with Greens & Beans; Green Salad; Fresh Fruit


Hot Cereal with Dried Fruit & Nuts

Whole Grain Pasta with Greens & Beans; Veggies; Fruit Apple

Wild Coho Salmon & Wilted Greens over Quinoa (for a vegan option, substitute cooked beans for the salmon); Roasted Sweet Potatoes; Lemon Treats


Loaded English Muffins; Fresh Fruit Salad

Lentil Chili; Spinach Salad

Layered Vegetable Enchiladas; Banana Nice Cream


Ready to get started? Download the Menu Plan & Shopping List (PDF).

in-store Healthy Eating Specialist Morgan

"Every accomplishment starts with the decision to try. My greatest joy is to hear the excitement in customers' voices when they talk about their successes."

Morgan Walley

Healthy Eating Specialist
Chattanooga store; Chattanooga, TN

Healthy Eating Specialists are available in many of our stores. Check our Store Locator to find one near you!