7 Day Healthy Meal Plan And Grocery List

healthy meal planI’ve been back in my hometown of Steubenville, Ohio for 2 weeks now and I’m enjoying the steep hill sprints of the Ohio Valley.  But let me tell you. . . I’ve also eaten a hell of a lot of pizza. :)

I still plan on enjoying the awesome hometown pizza each week (see menu plan below), but I also need to get my diet back on track.  And when that needs to happen, I always do two things:

1.  Plan the menu for each day of the week, with consideration to meals where I’ll be eating out.
2.  Plan my grocery list based on the meal plan.

Below is my grocery list and meal plan for the week.  I would consider this a “maintenance” meal plan as I’m not trying to particularly gain or lose a significant amount of weight.  Please note this is only meant as an example and I am not suggesting that this is right for everyone.  It’s just my personal plan for the week, right down to the pizza and beer.

You’ll also notice that I’m having a green smoothie nearly every day.  This is something I’ve been experimenting with over the past few months and I’m sold on green smoothies as a way to get more greens into your diet.  I almost never ate kale before I started using the smoothies.  And I never ate collard greens or chard.  But now I get my greens nearly every day with the smoothie.  I rotate the greens each week (this week is my favorite, kale!) and mix up the fruit week to week as well (stay tuned as I have a new project coming up based around my green smoothie fascination).

I take an Omega-3 supplement and a multi-vitamin each day.  I believe the Omega-3 supplement is especially beneficial.  You can read more about the benefits and see the brand I use by clicking here (I do receive a commission if you purchase through that link).

In addition to my Saturday night pizza and beer, you’ll see I enjoy Sunday breakfast to include items I usually avoid (sausage and sweet potatoes).  I buy the sausage in a big pack and put it in the freezer and thaw it as needed.

healhty grocery listThe groceries for the week cost me a total of $73.52.  A few of the items (butter, olive oil, coffee, tea, sausage, almonds) will last well beyond one week.  But even including these “staples”, an average cost of a little over $10 per day is pretty damned good for healthy food.

So check out the grocery list and menu below, download the free PDF at the end if you think you’ll benefit, and let me know if you have any questions in the comments.

Grocery List

1 bunch kale
1 bag spinach
1 bunch broccoli
1 bunch asparagus
1 bag green beans
2 red bell peppers
1 onion
4 jalapeno peppers
1 cucumber
1 small box of grape tomatoes
1 small bag of carrots
1 sweet potato
3 apples
3 bananas
1 small bag of frozen mango
3/4 lb of chicken breast
3/4 lb of steak
half dozen eggs
3 small cans of tuna
1 package of breakfast sausage
1 container of Greek yogurt
1 package almonds
Butter
Olive oil
1 lb coffee
Chamomile tea

Menu

Monday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  2 eggs scrambled, with sauteed onion, red bell pepper, jalapeno, and asparagus.

5:00pm  Small handful of almonds.

7:00pm  Stir fry steak with broccoli and carrots.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Tuesday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  Small can of tuna with green beans.

5:00pm  Small handful of almonds.

7:00pm  Spinach salad with grilled chicken, cucumber, red bell pepper, and grape tomatoes.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Wednesday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  2 eggs scrambled, with sauteed onion, red bell pepper, jalapeno, and asparagus.

5:00pm  Small handful of almonds.

7:00pm  Stir fry steak with broccoli and carrots.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Thursday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  Small can of tuna with green beans.

5:00pm  Small handful of almonds.

7:00pm  Spinach salad with grilled chicken, cucumber, red bell pepper, and grape tomatoes.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Friday

7:00am  2 cups black coffee.

10:00am  Training.

12:30pm  Out for lunch.

4:00pm  Small handful of almonds.

7:00pm  Stir fry steak with broccoli and carrots.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Saturday

8:00am  2 cups black coffee

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  Spinach salad with grilled chicken, cucumber, red bell pepper, and grape tomatoes.

6:00pm  Small handful of almonds.

9:00pm  Pizza and beer.

Sunday

8:00am  2 cups black coffee.

10:00am  2 eggs scrambled, 3 – 4 breakfast sausage links, sweet potatoes.  Omega-3 and Multi-vitamin supplements.

12:00pm  Training.

Chamomile tea for the rest of the day as desired (fast until Monday green smoothie).

If you would like an easy to print version of this grocery list and menu, I’ve included a PDF version below.  Many thanks for spreading the word by giving this post a tweet, like, or plus.  Here’s the link:

Vic’s Grocery List & Menu

Right click the link above and click “save link as”.

Do you plan your meals each week?  Do you use a grocery list?  Do you have any menu planning tips?  Share your thoughts in the comments below.

Stay strong,
Vic

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Comments

  1. Thanks Vic, it’s always really helpful to see people’s meal plans, grocery lists, and costs.

    Any thoughts on adding protein powder and/or some sort of healthy fat to the smoothies (coconut oil, pasture butter, avocado)?

    • Oh man, the Greek yogurt is for the healthy fat in the smoothies and I just saw that I forgot to list that. Making edit now. . . Thanks! But I have also used coconut oil and it is delicious.

  2. andy avraam says:

    what if you train after 5.00pm how would yo change the diet plan??

    • For me, I’d probably go with smoothie at 10am, lunch at 1pm, snack (if hungry) at 3pm, training at 5pm, dinner at 6:30pm.

      • Stephanie says:

        How would you change this for someone who works a night shift, from 2000-0800?

        • That would depend on whether you sleep before or after work. . . I’ll assume after from 0900 – 1700. If that’s the case perhaps a 1800 training, 1900 smoothie, 2400 lunch, 0400 snack, 0830 dinner. But really you have to experiment and see what works best for you. Like I said in the article, this is just an example of how I’m doing it and it is not meant to be a “one size fits all” plan.

  3. susan shannon says:

    Curious about the timing of taking supplements. Some days you take them twice, others only once late in the day. What’s the rationale behind this.

    • The rationale is simply that I prefer to take them with food. So Monday – Thursday, I take them with the smoothie and dinner. But on friday, I don’t have the smoothie and don’t feel like popping supplements when I’m out to lunch so I only have them at dinner. I’m Saturday I’m drinking beer at dinner and it seems like a waste to take them then. On Sunday, I only eat one meal so I take them at breakfast.

      Also, I don’t think supplements are nearly as important as food so I don’t worry about it if I only take them once per day or even skip a day.

  4. Vic, I’m glad you added a bit of heat (4 jalapeno peppers) on your shopping list. My wife just made fresh guacamole the other day and tossed in some jalapenos for taste. I had to go back for seconds at the dinner.

    -MItchell

  5. Nice menu planning. Too many people list meals without putting out the grocery list. As someone on a budget, I always put a dollar amount next to each item on my list, this helps me know what is achievable within my budget, then, while shopping, I can make adjustments when something costs more than I budgeted for

  6. Charlotte says:

    I really like this post! I’m big on planning ahead, so seeing other people’s meal plans is awesome. Do you find yourself diverging from this much? (Unexpected snacking, going for extra coffee or tea, etc.?) Also, I prefer to fast in the mornings–is there any benefit to doing it in the afternoon/evening as you have scheduled? Thanks!

    • I have been diverging a bit. I recently moved close to family, so dinner at Mom’s has be straying a bit from the plan. :)

      As far as fasting, I do my best to limit feeding to the eight hours between 11am – 7pm during the week. So the only day I fast in the evenings is Sunday. As far as benefit, I find that I enjoy training in a fasted state and I’ve also had great fat loss results waiting an hour after training before eating.

  7. Hey Vic,

    Great post. I’ve had a lot of problems with green smoothies killing my stomach. Bloating, cramping etc. Most people are so surprised by this. Any idea why? I hate it because I LOVE them and really enjoy starting my day with one. And and recommendations or suggestions?

    • It depends on what you are putting in your smoothie. Opt for less fruit and more greens and see if it helps. My theory on green smoothies is that you want to use just enough of the sweet fruit to choke down the bitter greens. A spoonful of sugar makes the medicine go down as they say. :)

  8. Vic,
    I have recently come across the 31 day challenge that was posted on gym junkies and it looks like something that would work well for me. Do you still believe that is a good plan?

    I tend to do better eating 5 times a day than trying to stretch 3 meals over the day.

    A little background info…
    I’m almost 31, female, 5’6” weigh 174 and would like to get to 145.

    Thank you :)

    • Hi Sylvia and thanks for your comment. Yes, the 31 Day Challenge is still a good plan. Any good plan is going to be timeless: solid nutrition based on real food combined with an exercise program focused on full body compound movements at a level that is continually challenging.

      As far as doing better with 5 meals as opposed to 3, that might be the case. Then again it might not. I’m an advocate of self experimentation backed by recording the facts. I suggest writing down what you eat and trying both protocols. Record your results such as weight but also energy levels. And then make your decision based on the data.

  9. gari thomas says:

    I have to be to work at 8am. so that means I usually have to start a workout between 5:30 and 6:00. I get a hard 30 -45 mins with limited rest between sets. how should I fuel myself before such an early workout. I’ve been doing a half cup of black coffee or tea. any insight?

  10. Hi Vic, I’m new to your site and also new to all of the information. I’m curious as to how many calories you’re consuming or does this not matter? Looking at your sample diet it seems to be very low in calories. I am wondering if that’s what you eat as a very active man do I have to eat less as a woman? I am 5’3″ 47 years old and weight 133 and would like to lose 15lbs. I have looked over many diets and am slightly confused as to limiting calories vs eating a prescribed diet. Thanks for the info.!

    • Hi Cathy, when my diet is on track I find that I do best at around 1500 calories per day which is far below the “typical” advice of 2000 calories per day for an active male. That being said, I typically do not recommend that people count calories. For most people I find that eating lots of vegetables, some meat, fish, and eggs, and small amounts of fruit and nuts works great for weight loss and overall health as opposed to worrying about a specific number of calories.

  11. Good stuff Vic, it’s always helpful to see exactly how someone accomplishes something. My wife plans our meals for the week and posts them in the kitchen… Very helpful, and hard to get off track.

    Question… How do you deal with the cravings? On this meal plan, I would looking for a snack around bedtime. It’s a bad habit, but one I think everyone is firmiliar with.

    Todd

  12. How would you adjust this for someone who works out typically at 8pm every night sometimes until 10pm?

    • You may want to eat after your training session. With that training time slot you may not be able to train in a fasted state – which is fine. We all have to make the most of our situations, so don’t feel like you absolutely must training in a fasted state. The important thing is that you are training.

Trackbacks

  1. [...] 7 Day Healthy Meal Plan And Grocery List I still plan on enjoying the awesome hometown pizza each week (see menu plan below), but I also need to get my diet back on track.  And when that needs to happen, I always do two things: [...]

  2. [...] Are there reasonable exceptions to this base level of “real food”?  Of course there are.  But I think this is a good starting point for most people.  Or at least as good as any other.  For a sample menu and grocery list, check out my 7 day healthy meal plan. [...]

  3. [...] and produce can definitely be in line with a typical grocery budget.  I’ve shopped for a week’s worth of food for about $10 per day.  Cutting back in other areas such as restaurant meals, alcohol, and junk food can help add some [...]

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