Category Archives: Meal Planning

10-day Whole Foods Meal Plan

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Eating a balanced diet does not have to be hard or boring, but it does take some planning.

Meal Prep Tips

1. Batch Cook Proteins

  • Grill or bake chicken breasts at 375°F for 25–30 minutes. Slice for salads, wraps, or bowls.
  • Cook ground beef or turkey with simple seasonings (garlic, onion, salt, and pepper) to use in meals like spaghetti squash, grain bowls, and stir-fries.
  • Bake salmon or cod with lemon, garlic, and olive oil for easy reheating.

2. Prep Whole Grains

  • Cook a large batch of quinoa and brown rice (store in airtight containers for up to 5 days).
  • Make overnight oats by soaking rolled oats in Greek yogurt and milk for a quick breakfast.

3. Pre-Cut Vegetables

  • Chop bell peppers, carrots, and cucumbers for quick snacks.
  • Spiralize zucchini noodles and store in an airtight container with a paper towel to absorb moisture.
  • Roast Brussels sprouts, butternut squash, and sweet potatoes ahead of time for easy meal assembly.

4. Make Dressings & Sauces

  • Homemade Tahini Dressing: Blend ¼ cup tahini, juice of 1 lemon, 1 tbsp olive oil, 1 garlic clove, and salt.
  • Yogurt Herb Dressing: Mix Greek yogurt with lemon juice, garlic, dill, and salt for a quick dip or dressing.

5. Pre-Portion Snacks

  • Greek yogurt with nuts and honey—pre-pack in small jars.
  • Cheese and whole-grain crackers—assemble snack-size portions.
  • Hard-boiled eggs—boil a batch and store in the fridge.

Day 1

Breakfast: Scrambled eggs with spinach, feta cheese, and whole-grain sourdough toast
Lunch: Grilled salmon with quinoa, roasted Brussels sprouts, and olive oil drizzle
Dinner: Chicken and vegetable soup with brown rice and Parmesan

Snack Ideas: Greek yogurt with walnuts and honey | Whole-grain crackers with hummus

Day 2

Breakfast: Chia pudding with coconut milk, flaxseeds, and berries
Lunch: Grass-fed beef burger (lettuce-wrapped) with roasted sweet potatoes and a side of coleslaw
Dinner: Pan-seared cod with steamed asparagus and a brown rice pilaf

Snack Ideas: Cottage cheese with pumpkin seeds | Apple slices with almond butter

Day 3

Breakfast: Oatmeal with chia seeds, walnuts, and a drizzle of maple syrup
Lunch: Roasted turkey breast with farro, sautéed kale, and roasted carrots
Dinner: Shrimp stir-fry with quinoa, broccoli, cabbage, and coconut aminos

Snack Ideas: Handful of mixed nuts and dark chocolate | Hard-boiled eggs with sea salt

Day 4

Breakfast: Whole-grain toast with avocado, poached egg, and a sprinkle of feta
Lunch: Grilled lamb chops with mashed cauliflower, roasted zucchini, and a side of whole-grain couscous
Dinner: Tomato basil soup with shredded chicken and a small serving of wild rice

Snack Ideas: Sliced cucumbers with tzatziki | Greek yogurt with granola

Day 5

Breakfast: Greek yogurt with chia seeds, almonds, and cinnamon
Lunch: Baked chicken thighs with roasted butternut squash, quinoa, and Brussels sprouts
Dinner: Sautéed mushrooms and kale with ground turkey, brown rice, and Parmesan

Snack Ideas: Whole-grain crackers with goat cheese | Banana with peanut butter

Day 6

Breakfast: Cottage cheese with flaxseeds, cinnamon, and sliced peaches
Lunch: Grass-fed steak with roasted eggplant, sautéed mushrooms, and a side of wild rice
Dinner: Spaghetti squash with ground beef, basil, and mozzarella

Snack Ideas: Hard-boiled eggs with a sprinkle of paprika | Handful of trail mix

Day 7

Breakfast: Scrambled eggs with smoked turkey, avocado, and whole-grain toast
Lunch: Baked salmon with lemon butter, steamed greens, and farro
Dinner: Bone broth soup with shredded pork, bok choy, and brown rice

Snack Ideas: Cheese cubes with almonds | Carrot sticks with hummus

Day 8

Breakfast: Smoothie with spinach, Greek yogurt, protein powder, and chia seeds
Lunch: Roasted duck with sautéed green beans, mashed sweet potatoes, and whole-grain rice
Dinner: Grilled shrimp with zucchini noodles, quinoa, and pesto sauce

Snack Ideas: Cucumber slices with guacamole | Whole-grain granola with milk

Day 9

Breakfast: Sautéed mushrooms and eggs with a slice of whole-grain sourdough
Lunch: Grass-fed beef stew with carrots, celery, and a small portion of barley
Dinner: Roasted chicken with steamed asparagus and a yogurt-based tahini dressing

Snack Ideas: Greek yogurt with honey and walnuts | Cheese slices with whole-grain crackers

Day 10

Breakfast: Chia pudding with walnuts, cinnamon, and a drizzle of honey
Lunch: Pan-seared salmon with roasted Brussels sprouts, brown rice, and a small amount of feta
Dinner: Zucchini noodles with ground turkey, homemade tomato sauce, and Parmesan

Snack Ideas: Cottage cheese with flaxseeds | Apple slices with peanut butter

Snack Ideas (Protein, Healthy Fats & Limited Whole Grains/Dairy)

High-Protein Snacks

  • Greek yogurt with chia seeds and walnuts
  • Hard-boiled eggs with sea salt
  • Tuna salad with avocado on cucumber slices
  • Cottage cheese with pumpkin seeds and cinnamon

Healthy Fat Snacks

  • Sliced avocado with hemp seeds and olive oil
  • Almond butter on celery sticks
  • Handful of mixed nuts (almonds, walnuts, pecans)
  • Olives with feta cheese

Vegetable-Based Snacks

  • Carrot and bell pepper sticks with hummus
  • Cucumber slices with guacamole
  • Steamed edamame with sea salt

Balanced Snacks

  • Whole grain crackers with goat cheese and smoked salmon
  • Chia pudding with coconut milk, cacao nibs, and a drizzle of honey
  • Apple slices with almond butter and cinnamon

Grocery List

Proteins

✅ Eggs (10–12)
✅ Chicken breast (3–4 lbs)
✅ Grass-fed ground beef (2 lbs)
✅ Salmon fillets (3–4)
✅ Cod fillets (2–3)
✅ Shrimp (1–2 lbs)
✅ Turkey breast (2–3 lbs)
✅ Lamb chops (2–3)
✅ Pork (for bone broth soup)
✅ Greek yogurt (unsweetened, 32 oz)
✅ Cottage cheese (16 oz)
✅ Hard cheese (cheddar, feta, Parmesan, goat cheese)

Healthy Fats

✅ Avocados (5–6)
✅ Olive oil
✅ Coconut oil
✅ Butter (grass-fed)
✅ Nuts (walnuts, almonds, pecans)
✅ Chia seeds
✅ Flaxseeds
✅ Almond butter
✅ Peanut butter (natural, no added sugar)

Vegetables

✅ Spinach (1–2 bags)
✅ Kale (1 bunch)
✅ Zucchini (4–5)
✅ Bell peppers (2–3)
✅ Carrots (4–5)
✅ Brussels sprouts (1–2 lbs)
✅ Broccoli (1 head or 2 cups florets)
✅ Cabbage (½ head)
✅ Asparagus (1 bunch)
✅ Mushrooms (8 oz)
✅ Cucumber (2–3)
✅ Sweet potatoes (3–4)
✅ Butternut squash (1 small)
✅ Green beans (1 lb)
✅ Bok choy (1 bunch)

Whole Grains

✅ Quinoa (1–2 cups)
✅ Brown rice (2 cups)
✅ Farro (1 cup)
✅ Whole-grain sourdough bread (1 loaf)
✅ Whole-grain crackers
✅ Granola (low sugar)

Dairy

✅ Greek yogurt (plain, 32 oz)
✅ Cottage cheese
✅ Parmesan cheese
✅ Feta cheese
✅ Goat cheese

Other

✅ Coconut milk (unsweetened, 1 can)
✅ Honey or maple syrup
✅ Dark chocolate (85% or higher)
✅ Coconut aminos
✅ Tzatziki sauce (or make your own)
✅ Hummus
✅ Tofu (optional for plant-based swaps)

Easy Chia Pudding Recipe

A delicious, protein-packed snack or breakfast option!

Ingredients (Serves 2)

✅ ¼ cup chia seeds
✅ 1 cup unsweetened almond milk (or coconut milk)
✅ ½ tsp vanilla extract
✅ 1 tbsp honey or maple syrup (optional)
✅ ½ tsp cinnamon (optional)
✅ Toppings: Berries, nuts, shredded coconut, or dark chocolate

Instructions

1️⃣ In a jar or bowl, whisk together chia seeds, milk, vanilla, and sweetener.
2️⃣ Let sit for 5 minutes, then stir again to prevent clumping.
3️⃣ Cover and refrigerate for at least 2 hours (or overnight for best texture).
4️⃣ Stir before serving and add toppings of choice (berries, nuts, coconut, or dark chocolate).

Meal Prep Tip:
➡️ Make multiple servings and store in small jars for grab-and-go snacks!
➡️ Keeps 3–5 days in the fridge.

Bountiful Baskets Produce Co-op

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For the last 6 years our family has participated in our local produce co-op called Bountiful Baskets. It  saves us lots of money on our produce and gives us a variety to help us create our meal plan for the week.

I choose to volunteer each week, but as part of the co-op they only ask you volunteer every 6 to 8 times you order. The co-op is not possible with out volunteers. Volunteers arrive an hour before the order pick up time. They upload the truck, check the produce, distribute it evenly into the baskets and assist other members pick up their orders.

Bountiful Baskets is a not-for-profit food co-op for families that want to have more fresh produce for less money. In order to participate, you must set up a free account on the website.  It is helpful to upgrade your web browser to the most current version, to ensure the website will function properly for you.

Contributions are accepted beginning Mondays at 9:00 a.m. for Wyoming, 10:00 a.m. for Utah & Montana, and 12:00 p.m. for all other states and end Tuesday at 9:00 p.m.. Making a contribution is sometimes referred to as “ordering”, but this is not accurate. We call it contributing or participating, because Bountiful Baskets is not a business that you buy from, but rather a co-op where we all pool our money to buy things together. Because of that if you forget to pick up your order it is donated to a locate Fire Station or charity.