Healthy Eating Planner: 31 Days of Superfoods
SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

SAVE EVEN MORE! Say "Yes" to Fitness® Magazine today and get a second year for HALF PRICE – 2 full years (20 issues) for just $15. You also get our new Fitness Band and Total Body Express Band Workout ABSOLUTELY FREE! (U.S. orders only)

Email:

First Name:

Last Name:

Address:

City:

State:

Zip:

100% Money-Back Guarantee: You must be pleased, or you may cancel any time during the life of your subscription and receive a refund on any unserved issues – no questions asked. Fitness® Magazine is currently published 10 times annually – subject to change without notice. Double issues may be published, which count as 2 issues. Applicable sales tax will be added. E-mail address required to access your account and member benefits online. We will not share your e-mail address with anyone. Click here to view our privacy policy.
« Back | Print Print
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!

Recipes by Dawn Jackson Blatner, RD; Research by Kristen Carlucci

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

Click here to see more about these 10 foods and why we love them  >>
 

Your 31-Day Meal Plan

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

Click here for a printable calendar of these meals to hang on your fridge!  >>
 
Week 1
Day 1: Garlic Parmesan Chicken with Roasted Vegetables  >>
Day 2: Lemon-Butter Salmon and Broccoli Penne  >>
Day 3: Pinto Bean Tacos  >>
Day 4: BBQ Chicken Sandwich with Balsamic Spinach Salad  >>
Day 5: Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll  >>
Day 6: Spinach and Goat Cheese Flatbread Pizza  >>
Day 7: Avocado and Black Bean Wraps  >>
 
Week 2
Day 8: Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette  >>
Day 9: Garlic Parmesan Chicken with Roasted Vegetables  >>
Day 10: Fried Rice Bowl with Broccoli and Shrimp  >>
Day 11: Pinto Bean Tacos  >>
Day 12: Roasted Cumin Chicken with Steak Fries and Broccoli  >>
Day 13: Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette  >>
Day 14: Greek Salad with Pita Croutons  >>
 
Week 3
Day 15: Mole Chicken Tacos  >>
Day 16: BBQ Salmon with Greens and Sweet Potato  >>
Day 17: Spinach and Goat Cheese Flatbread Pizza  >>
Day 18: Herbed Quinoa with Shrimp and Zucchini  >>
Day 19: BBQ Chicken Sandwich with Balsamic Spinach Salad  >>
Day 20: White Bean, Tomato, and Basil Pasta  >>
Day 21: Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll  >>
 
Week 4
Day 22: Lemony Lentil Soup and Whole-Grain Roll  >>
Day 23: Lemon-Butter Salmon and Broccoli Penne  >>
Day 24: Potato with Veggie Chili, Broccoli, and Cheddar  >>
Day 25: Fried Rice Bowl with Broccoli and Shrimp  >>
Day 26: Moroccan Quinoa and Chicken  >>
Day 27: Greek Salad with Pita Croutons  >>
Day 28: Guacamole Veggie Burger with Pea Pods, Carrots, and Low-Fat Ranch Dressing  >>
 
Week 5
Day 29: Mole Chicken Tacos  >>
Day 30: Curried Chickpeas and Cauliflower with Brown Rice  >>
Day 31: White Bean, Tomato, and Basil Pasta  >>
 

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?

Chocolate-Dipped Pears  >>
Baked Apple with Walnut Crumble  >>
Broiled Bananas with Walnuts  >>
Chocolate-Covered Figs  >>
 
shim
 
© Copyright Meredith Corporation. All Rights Reserved.