Healthy Eating Planner: 31 Days of Superfoods
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Fitness

Healthy Eating Planner: 31 Days of Superfoods

Our healthiest meal plan yet! We've taken 10 nutrient-packed superfoods and turned them into 20 delicious recipes for you to make this month. Follow our easy 31-day meal planner and you won't even have to think about what's for dinner tonight. Dig in!

Superfoods for a Super Body

There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose here or a nutrient-drenched nibble there. These are research-backed, expert-beloved disease fighters and energy boosters. Making them your go-to eats is easy. Here, we've got a month's worth of recipes and a menu planner just for you.

The Superfoods

  • Lemons
  • Broccoli
  • Dark chocolate
  • Potatoes
  • Salmon
  • Walnuts
  • Avocado
  • Garlic
  • Spinach
  • Beans

 

Your 31-Day Meal Plan

31 days of dinners using the 10 healthiest foods on the planet.

 
Week 1
 
Week 2
 
Week 3
 
Week 4
 
Week 5
 

Your Shopping List

Print this page for an easy grocery store guide!

Week 1


Fresh

  • Boneless, skinless chicken breasts
  • Salmon
  • Steak
  • Goat cheese
  • Avocado
  • Baby spinach
  • Bell pepper
  • Broccoli
  • Carrots, shredded
  • Lemon
  • Lime
  • Potato
  • Romaine lettuce
  • Tomato


Frozen

  • Broccoli florets


Packaged

  • Whole-grain flatbreads
  • Whole-grain hamburger buns
  • Whole-grain rolls
  • Whole-grain tortillas
  • Pine nuts
  • Walnuts, slivered
  • Canned black beans
  • Canned pinto beans
  • Whole-grain penne pasta
  • Pizza sauce
  • Salsa


Staples

  • Garlic
  • Light vinaigrette
  • Olive oil
  • Peanut oil
  • Salt and pepper

Week 2


Fresh

  • Boneless, skinless chicken breasts
  • Reduced-fat feta cheese
  • Avocado
  • Basil
  • Bell pepper
  • Broccoli
  • Carrots
  • Cucumber
  • Lemon
  • Lime
  • Mixed salad greens
  • Potatoes
  • Romaine lettuce
  • Tomato


Frozen

  • Cooked shrimp


Packaged

  • Whole-grain pita
  • Whole-grain tortillas
  • Peanuts, chopped
  • Walnuts, chopped
  • Canned chickpeas
  • Canned pinto beans
  • Whole-grain pasta
  • Brown rice
  • Kalamata olives


Staples

  • Parmesan cheese
  • Chili powder
  • Cumin
  • Garlic
  • Light vinaigrette
  • Olive oil
  • Peanut oil
  • Salt and pepper

Week 3


Fresh

  • Skinless, boneless chicken breasts
  • Salmon
  • Steak
  • Goat cheese
  • Baby spinach
  • Basil
  • Carrots, shredded
  • Cherry tomatoes
  • Chives
  • Kale
  • Lemon
  • Romaine lettuce
  • Sweet potato
  • Zucchini


Frozen

  • Cooked shrimp


Packaged

  • Whole-grain flatbreads
  • Whole-grain hamburger bun
  • Whole-grain roll
  • Whole-grain tortillas
  • Pine nuts
  • Walnuts, slivered
  • Canned white beans
  • Quinoa
  • Whole-grain pasta
  • Low-sodium tomato sauce
  • Pizza sauce
  • Unsweetened cocoa powder


Staples

  • Parmesan cheese
  • Balsamic vinaigrette
  • Barbeque sauce
  • Cinnamon
  • Cumin
  • Dijon mustard
  • Garlic
  • Maple syrup
  • Olive oil
  • Oregano
  • Red-wine vinegar
  • Salt and pepper

Week 4


Fresh

  • Boneless, skinless chicken breasts
  • Salmon
  • Low-fat cheddar cheese, shredded
  • Reduced-fat feta cheese
  • Avocado
  • Baby carrots
  • Basil
  • Broccoli
  • Carrots
  • Cauliflower
  • Cherry tomatoes
  • Cucumber
  • Lemon
  • Mint
  • Mixed greens
  • Onion
  • Peapods
  • Potato
  • Red bell pepper
  • Romaine lettuce
  • Scallion
  • Tomatoes


Frozen

  • Broccoli florets
  • Cooked shrimp
  • Veggie burger


Packaged

  • Whole-grain hamburger bun
  • Whole-grain pita
  • Whole-grain roll
  • Whole-grain tortillas
  • Peanuts, chopped
  • Canned chickpeas
  • Canned white beans
  • Canned vegetarian or turkey chili with beans
  • Low-sodium lentil soup
  • Whole-grain penne pasta
  • Brown rice
  • Quinoa
  • Kalamata olives
  • Low-sodium tomato sauce
  • Raisins
  • Salsa
  • Unsweetened cocoa powder


Staples

  • Parmesan cheese
  • Butter
  • Cinnamon
  • Cumin
  • Curry powder
  • Garlic
  • Light vinaigrette
  • Low-fat ranch dressing
  • Low-sodium vegetable broth
  • Peanut oil
  • Red-wine vinegar
  • Salt and pepper
  • Olive oil

Don't Forget Dessert!

Because we do not want to live in a world without dessert, we've put together four decadent recipes you can feel very good about indulging in. Each one of these desserts is heart-healthy, cancer preventing, and brain boosting. Pretty sweet, huh?

 
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