You are here

Healthy Eating Planner: 31 Days of Superfoods

 

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

R123657.jpgYour 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

101265247.jpgDon'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

 

Love it? Share now!

Comments

Loading comments...