Who needs eating healthy simplified?  Here is a simple, healthy 1-week meal plan, instructions and grocery list included!  Psssst….there are leftover days and a free day!  We find it works best to prep food in advance so it’s ready to grab throughout the week.  Pick a prep day that works for you.  A little prep goes a long way to keeping you full, satisfied, and most of all, HEALTHY AND FEELING GREAT!


Breakfast: Hot cereal, fresh fruit

Lunch: Roasted Veggie & Hummus Wraps with a fruit popsicle or Greek yogurt  Roasted Veggies

Dinner: Lentil Chili with green salad (dark lettuce)  Lentil Chili


Breakfast:  Easy Apple-Cinnamon Oat Squares with fresh fruit Apple Cinnamon Oat Squares

Lunch: Leftover Lentil Chili with green salad (see Monday dinner)

Dinner:  Black beans and rice extravaganza with green salad and fresh fruit  Black Beans & Rice Extravaganza


Breakfast:  Green Machine Smoothie and English muffin with nut butter  Green Machine Smoothie

Lunch:  Green Pea Guacamole w/ Roasted Veggies wrap with fresh fruit  Green Pea Guacamole

Dinner:  Creamy curried cauliflower soup with flavored couscous and green salad (dark lettuce) Creamy Curried Cauliflower Soup


Breakfast:  Easy Apple-Cinnamon Oat Squares with fresh fruit (see Monday’s recipe)

Lunch:  Garbanzo Bean & Veggie Stuffed Pita with fresh fruit (see Sunday lunch but add garbanzo beans)

Dinner:  Chicken Tortilla Soup 4-Can Chicken Tortilla Soup


Breakfast:  Green Machine Smoothie and English muffin with nut butter (see Tuesday smoothie recipe)

Lunch:  Leftover Creamy Curried Cauliflower Soup with flavored couscous and green salad (see Tuesday recipe)

Dinner: Pasta night!  Whole Grain Penne Pasta With Greens & Beans Whole Grain Penne Pasta w/ Greens & Beans


Leftovers Day!

Breakfast: Hot cereal with fruit and nuts

Lunch: Leftover pasta (see Thursday dinner)

Dinner: Leftover Tortilla Soup (see Wednesday dinner)


Free Day!  You’ll probably have an event or party to attend…so….eat leftovers or give yourself a free day (with caution).  You deserve it!



2 sweet potatoes
3 new potatoes
3 yellow onions
2 zucchini
2 summer squash
1 bag baby carrots (8 oz.)
Button mushrooms (8 oz)
Fresh cherry tomatoes (1 pint)
Fresh cilantro (2 bunches)
Pink Lady apples (or similar – 1 pnd.)
Green onion (1 bunch)
2 avocados
1 bag baby spinach
Bananas (1 bunch)
1 Fresh pineapple
2 limes
Cauliflower (fresh – 5 c.)
3 large red bell peppers

Dark lettuce (for side salads)
Baby Arugala (may substitute the baby spinach instead)
Fresh thyme (1 tbsp fresh/1 tsp. dried)
Fresh rosemary (2 Tbsp. fresh/2 tsp. dried)
Garlic (approx. 16 cloves)
Fresh fruit (blueberries, strawberries, melon, etc.)


Low-sodium vegetable broth (9 c.)
Chicken broth (1 large can)
Brown lentils (1 pkg., about 2 1/2 cups)
No salt added diced tomatoes (2 cans)
Whole peeled canned tomatoes (1 large can, 2 c.)
Steel-cut oats (1 1/2 c.)
Chopped pecans (1 bag)
Raisins (1/2 c.)
Flax seed (ground – 1/2 c.)
Water chestnuts (1 can)
2 cans corn
Brown rice (3 c.)
Raw sunflower kernels (1/4 c.)
Garbanzo beans
1 can cannelini beans (15 oz)
1 can black beans
Salsa (1 jar)
Whole grain English muffins
Nut butter

Flavored couscous (1 box)
1 box whole grain penne pasta (13 oz)
Hot cereal
Liquid aminos (Soy sauce replacement – 1 Tbsp.) Liquid Aminos



Frozen fruit (mango/strawberry mix or similar)
1 bag frozen green peas

Fruit popsicles



Unsweetened Plain Almond Milk (3 1/2 c.)

Greek yogurt





1 teaspoon dried basil (optional)
Olive oil
Balsamic vinegar (2 Tbps.)
Black pepper
Salt-free chili powder
Vanilla extract
Ground cinnamon
Salsa or tamari (to taste/top)
Greek yogurt (optional for smoothie)
Mild curry powder
Crushed red pepper flakes

ENJOY!  Essential Fitness Oils is rooting for you!