Weekly Whole Food Meal Plans

 Whether you’re looking for inspiring recipes, meal plans, or ways to fit cooking into your schedule, I’ve got you covered.

Weekly Whole Food Meal Plans

If you find yourself struggling to make healthy dinners, this page is for you!  In each entry you’ll find a menu plan with recipe links for delicious, healthy dinners that work for families and those with busy schedules.  How do I know they work?  These are plans my busy family uses!  Each week I’ll share the plan we used the previous week, with notes on how it went.

When I work with clients, the areas I find them struggling with usually revolve around a couple of things.  One is finding whole food recipes that excite them.  The other is finding the time to make them, since most of these recipes take an hour or more.  With two kids and two working parents, these are the same issues my family faces, so I thought I would share how we do it.

At the bottom of each entry, you’ll find notes on using a prep day.  If that doesn’t appeal to you, ignore it, it isn’t necessary.   For us, dinner time is one of the most hectic times of the day, so I like to move what I can to slower times.  This is how restaurants do it; all the ingredients are on-hand, prepped and ready to go, so meals can be cooked quickly when the time comes.  Why not do the same in your own kitchen?

Every Sunday, my wife takes the kids out of the house for a couple of hours, while I get to work chopping and cooking.  I put on a spotify playlist or a Netflix comedy special and enjoy the time.   When meal times come, most of the work is already done, and I can bring the kids into the kitchen to help me stir, sample and serve the food.

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Breakfasts

For whatever reason, people don’t seem to crave variety at breakfast in the same way they do at dinner time.  I’m guessing you are content eating one dish most of the time, with another one or two here or there.  Mapping out different unfamiliar breakfasts for the week will probably just annoy you.  So, here are some links to whole food breakfast recipes, which you can use as you wish.

Chocolate Blueberry Superfood Oatmeal–  This one is kid-friendly, healthy and ready in 3-5 minutes.  Need I say more?

If you prefer savory to sweet, try this Wild Rice and Mung Bean Congee.  The recipe assumes you have an instant pot, but a crock pot will also work fine.  Two minutes of work before bed and your breakfast will be waiting for you when you wake.  No instant pot or crock pot?  You can make this on your stove top, but it will take a couple of hours, so let’s not kid ourselves.

If the grim specter of five minutes of cooking time in the morning is too much for you, you can make up some granola in advance.  Sorry, store bought granola is about as healthy as Count Chocula.

If eggs are more your thing, try this.  Crack a few pasture-raised eggs into a warmed, oiled skillet.  Add some salsa and black beans.  Stir.  Cook.  Eat.  Easy.

If something lighter is more up your alley, and you’re dying to use your blender, try making up a blended fruit bowl or a green smoothie.  For the record, I don’t recommend these on cold winter mornings.  If you live somewhere where “winter” is only a concept, feel free to ignore this recommendation.

 

 

Lunch

In an ideal world, lunch would be your biggest meal of the day.  And by ideal world, I also mean most of the actual world that isn’t the U.S.  Since our society is built around a work day with a half hour break, this probably isn’t feasible for you.  What to do?  Here are some ideas.

Leftovers- I know it isn’t exciting, but how exciting are the other 30 minute options at work?  Most of the stews, soups and bowls that are on my meal plans warm up well.  That’s not an accident; these are the ones that I pack up and take with me to work.  

Bowls-  If you don’t mind taking some time on Sunday, you can prep some whole food lunches for the week.  Some day I’ll have my bowl-making recipes posted.  Until then do a search on “sunday prep day” for some solid ideas.

Weekly Meal Plan 1-26

BBQ Soy Curls and Steamed Broccoli
Potato Leek Soup
Instant Pot Pad Thai
Channa Daal (Indian Spinach Lentil Stew)
Stuffed Cabbage Rolls
Butternut Squash Enchiladas

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Weekly Meal Plan 1-19

Instant Pot Mujadarra
Spaghetti with Sauteed Carrots and Zuchini
Veggie Burritos
Soycatash Chowder
Vegetarian Gumbo
Chicken Ramen

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Weekly Meal Plan 1-4

Turkish Lentil Soup with Mint
Dill Pickle Soup with Fried Polenta
Bi Bim Bap
Octoberfest Sampler
Sweet Potato Gratin
Rainbow Sheet Pizza
Sauteed Collards and Oven Sweet Potato Fries

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Weekly Meal Plan 12-22

I'll be reducing the number of dinners on the meal plan to five over the holidays.  We seem to have an event every week and I'm guessing you're having more nights away from the kitchen too.  Even if not, most of these recipes will leave you a good amount of leftovers....

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Weekly Meal Plan 12-8

Brazilian Black Bean Soup

Health Pie!

Tacos with Roasted Eggplant and Sweet Potato

Rice Pilaf and Roasted Vegetables

Gnocci with Pumpkin Sauce

Baked Salmon with Mango Salsa

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