Whole Foods One Week Meal Plan

Meal planning and meal prepping are always on my mind and I've gotten really good at it. As an athlete I see food as fuel. As a human being I see food as fuel. I also just love to eat. And I truly believe that good food should taste good. Isn't that what we all want? Healthy food that tastes delicious so that we can eat what we enjoy and live a healthy life? As a nutrition coach, I work with a lot of clients who have a wide variety of goals, but who share very similar struggles when it comes to their diet. I often hear people say they don't have time to plan and prep, or that whole foods are too expensive. So this week I want to share some of my tips and tricks for planning out your week so that you always have good food on hand. We all want to feel great, look great, and have the energy we need to tackle whatever life throws our way. For me personally, that's fueling my lifestyle as a competitive athlete. But it doesn't matter what you do, you need energy to get through your day. Even if you have a desk job, you need energy to stay alert. Or you might be a parent or a grandparent who wants to chase your children and grandchildren around. It's all the same. And that's the beauty of it!

This week I'll be shopping at Whole Foods Market for all of my groceries. There's a new Whole Foods Market opening in Walnut Creek on Ygnacio Valley Road near me, and I'm really excited about it. Be sure to enter the giveaway they have going on right now. You could win a $500 gift card!

ENTER to WIN a $500 Gift Card to Whole Foods Market
Winner will be selected 11/30/16. Contacted via email.

Also, if you didn't already know, Whole Foods has a really cool app with weekly coupons and sales (see I told I'd show you how to save money!), a shopping list feature and a ton of awesome recipes. I've included sales and coupons from the app and from my local store. Be sure to check the expiration dates and find out what deals are available at your local Whole Foods.

Today I'm planning out my meals for the whole week. Breakfast, lunch, dinner and snacks. Depending on what your daily schedule looks like and when you workout, you can adjust when you eat certain meals and snacks, I'll just give you an idea of what to prep for the week. This shopping list and meal plan will be for 1 person. If you are cooking for more than that, simply double for 2, triple for 3, etc. 

Also, unless I've noted otherwise, make the entire recipe so you will have leftovers for other meals throughout the week.

Below is the shopping list for this weeks meal plan. Cross off any items you already have (you're likely to have many of the pantry items). You will use all of the meat, poultry, seafood and fresh produce on the list and the excess pantry items will come in handy in future meal plans!

 

Shopping List


FRESH PRODUCE:
1 lemon
1 fennel bulb
2 red bell peppers
3 yellow onions
5 garnet sweet potatoes
2 cups Organic Girl baby kale
3 cauliflowers
5 carrots
1 mango
4 avocado
2 green onions
1 tomato
1 head of broccoli
1/4 pound button or cremini mushrooms
3 Gala apples (on sale for $.99/lb at Whole Foods Walnut Creek, regular price $1.99/lb)
1 lb brussels sprouts
1/4 pound frozen spinach
*$5 off any one $20 or more purchase on Fresh Fruits and Vegetables with Whole Foods coupon

MEAT, POULTRY, SEAFOOD, EGGS:
1 1/4 to 1 1/2 pound pork tenderloin
1/4 pound thinly sliced pancetta or 6 slices bacon
1 package of Brat Hans sun dried tomato & basil chicken sausage
1 1/4 pound Mary's free range chicken breast
1/2 pound ground turkey
1 1/2 pounds Animal Welfare Rated boneless beef stew meat (on sale for $4.99/lb at Whole Foods Walnut Creek, regular price $7.49-$8.49/lb)
2 (5 ounce) wild black cod fillets (aka sablefish) (on sale for $13.99/lb at Whole Foods Walnut Creek, regular price $16.99/lb)
1/2 dozen Vital Farms pasture-raised eggs ($1 off one dozen with Whole Foods coupon)
2 cartons Abbotsford Farms cage free 100% liquid egg whites

PANTRY ITEMS:
Sea salt
Black pepper
Fennel seeds
Red chile flakes
Chili powder
Garlic powder
Onion powder
Mustard powder
Sweet paprika
Lime juice
Extra virgin olive oil
Ninja Squirrel Sriracha hot sauce
Organic honey
1 jar of Rao's pasta sauce (on sale for $6.99 at Whole Foods Walnut Creek, regular price $8.99/lb)
1 carton of 365 low sodium chicken broth
Annie's Organic Dijon Mustard
Aged balsamic vinegar
1 jar of NuttZo Organic Seven Nut and Seed Butter ($1 off with Whole Foods coupon)
2 larabar organic with superfood bar ($1 off any two with Whole Foods coupon)

FRESH HERBS:
Fresh basil
Fresh thyme
Fresh rosemary
Fresh cilantro
Garlic

 

 

 

 

Meal Plan






THURSDAY:
Breakfast:
Breakfast Scramble

Lunch: 
Quick and Easy Sriracha Slow Cooker Chicken
Cauliflower Rice
Guacamole

Snack:
Larabar Organic with Superfoods Bar

Dinner: 
Turkey and Vegetable Bolognese with Sweet Potato Noodles (only make half of the recipe)


FRIDAY:
Breakfast:
Egg White Omelet Bites (only make half of the recipe)

Lunch: 
Turkey and Vegetable Bolognese with Sweet Potato Noodles

Snack:
Apple with nut butter

Dinner: 
Broiled Sablefish with Mango Avocado Salsa
Cauliflower Rice



SUNDAY:
Breakfast:
Egg White Omelet Bites

Lunch:
Beef Stew

Snack:
Apple with nut butter

Dinner:
Beef Stew


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