Sometimes, we may find ourselves going off track with our healthy diet, and instead, we crave something that we shouldn’t be consuming. Highly processed and high-sugar ingredients can affect our health internally and externally. The key is to get back on track with goods that are both delicious and healthy, so you don’t want to constantly indulge in fast food. Thus, we’ve created a sample of a 7-day whole foods meal plan to show you that “right” foods can be yummy as well.
This 7-day whole foods diet meal plan is a healthy reset to get in the right mindset and feel good about what you put into your body. It is full of fresh produce, whole grains, and healthy proteins and fats to keep you energized for long. Such a diet meal plan fills your plate with as many whole foods as possible, leaving behind unnatural ingredients.
What Is the Difference Between Whole Foods and Processed Foods?
It is important to understand that most foods we consume have undergone some level of processing. For example, the bagged spinach or the roasted nuts you bought at the grocery store have all been minimally processed. However, these are safe as long as they contain only one ingredient. Avoid prepackaged foods with a long list of ingredients dangerous to our health that you may not even know how to pronounce.
On the whole foods diet, it is acceptable to have lightly processed foods from time to time. These can be yogurt, cheese, canned and frozen fruits, and vegetables as long as there is no added sugar or sodium.
Health Benefits of a Whole Foods Diet:
- Chronic disease prevention/management
- Stronger immune system
- Weight loss
- Improved GI health
When foods get processed, they lose their nutrients, fiber, and phytochemicals. Thus, it’s substantial to consume whole foods to satisfy not only your taste buds but also refill deficits.
What Foods Can You Eat?
- Whole grains (steel-cut or old-fashioned oatmeal, quinoa, brown rice, bulgur, farro)
- Fruits
- Vegetables (asparagus, green beans, bell peppers, corn, carrots, potatoes)
- Avocado
- Seafood, poultry
- Eggs
- Plain yogurt
- Cheese, cottage cheese
- Nuts and seeds
- Legumes (beans, lentils)
- Oil (olive oil, avocado oil)
A typical breakdown of a whole foods plate should include 50% fruits and nonstarchy vegetables, 25% lean protein, and 25% whole grains.
What Foods Should Be Avoided?
- White bread
- French fries
- Frozen pizza
- Boxed macaroni and cheese
- Snack mixes
- Deli meat
- Fast food
- Candy
- Snack bars
- Chicken nuggets
- Hot dogs
- Commercial baked goods
- Most microwave meals
- Soda/other sweetened beverages
7-Day Whole-Food Diet Plan to Try
Day 1
- Breakfast: Scrambled eggs with spinach with a side of berries
- Lunch: Quinoa salad
- Dinner: Fish tacos
Day 2
- Breakfast: Yogurt bowl with fruit
- Lunch: Spicy potato and kale soup
- Dinner: Green veggie bowl with chicken & lemon tahini dressing
Day 3
- Breakfast: Oatmeal with apples and cinnamon
- Lunch: Taco lettuce wraps
- Dinner: Brown rice served with a tofu bowl and vegetables
Day 4
- Breakfast: Avocado green smoothie
- Lunch: Roasted beet and feta salad with vegetable soup
- Dinner: Roasted salmon with asparagus
Day 5
- Breakfast: Overnight oats with strawberries and peanut butter
- Lunch: Kale salad with quinoa & chicken
- Dinner: Creamy vegan butternut squash carbonara
Day 6
- Breakfast: Avocado egg toast
- Lunch: Sweet potato buddha bowl
- Dinner: Spaghetti squash shrimp scampi
Day 7
- Breakfast: Chia seed pudding with berries
- Lunch: Grilled chicken with brussels sprouts and roasted sweet potato
- Dinner: Stuffed peppers served with quinoa and ground turkey
It’s never bad to have a couple of snacks to munch on throughout the day. Here are some you may enjoy:
- Dark chocolate
- Dried apricots
- Pistachios
- Fruits
- Nuts
- Cottage cheese
- Yogurt
Extra Tips to Follow on a Whole Foods Diet Plan
This diet does demand more meal planning and prepping than you may be used to. If you do not feel like cooking or do not have the time, Ideal Nutrition offers freshly delivered meals that can be refrigerated for up to 5-6 days. They can also be frozen if you cannot eat within the timeframe.
When you do cook, it will be really helpful to do batch cooking so you can mix different ingredients. Batch cooking with whole food recipes can be simple when you break it down into 4 different steps:
- Choose a grain such as rice or farro
- Prepare greens such as kale or spinach
- Pick a couple of protein sources
- Make a sauce or find a clean store-bought one such as hummus or pesto
Smart Shopping Strategies
- Only venture into middle aisles for specific whole food items like grains, legumes, and oils
- Purchase produce in season for better nutrition and lower costs
- Consider joining a local CSA (Community Supported Agriculture) program
- Visit farmers’ markets for fresh, local produce
- Purchase shelf-stable whole grains, legumes, and nuts in bulk
- Split bulk purchases with the dearest and nearest to reduce costs
- Properly store bulk items in airtight containers to maintain freshness
Sustainability Strategies
- Create an “eat first” bin in your refrigerator
- Freeze ripening fruits for smoothies
- Properly store produce to maximize shelf life
- Buy frozen fruits and vegetables when fresh are expensive
- Purchase whole chickens instead of individual parts
- Grow herbs at home
Are There Downsides to a Whole Foods Diet?
As with any change of diet, you should work into it gradually. This diet consists of many fruits, vegetables, and whole grains, which include a lot of fiber. If your body is not used to consuming a large amount of fiber, then you may experience some discomfort. Anyway, consult with a doctor before plunging into any new diet plan.
Conclusion
Even though this is a 7-day sample whole-food diet plan, it should be noted that this is not a short-term fix - it’s a guideline for a healthy lifestyle. Whole foods should be consumed every day to make sure you are getting all the much-needed vitamins, minerals, fiber, and antioxidants. While it may require more meal planning and preparation than you’re used to, the effort pays off in how you feel both physically and mentally. This diet isn’t about perfection but about making wise choices to fuel your body with the nutrients it needs every day.
