This truly is the Simplest, Healthiest 5-Day Menu Plan

It seems as though "not enough time" is what keeps most people from eating healthy meals. When I ask people about their diet they often say "I can't spend hours in the kitchen. I'm too busy to make time consuming meals." Well, let me tell you, this menu plan will take less time then driving through fast food each day! 

The prep work for the week will take about 45 minutes. Then each day you will only need about 30 min. to prepare your meals. I'm not talking 30 minutes for each meal, I'm talking a TOTAL of 30 minutes a day. 

Your health should be important to you. Eating healthy is one of the best things you can do for your health. Food can be the best form of medicine or a slow poison - your choice. 

Here's my suggestions:

1. Review the menu plan. If there is anything on it that you don't like make a substitution (keep it healthy)

2. Print the grocery list. Quantities listed are per person so multiply the quantities by the number of people eating. 

3. Check your kitchen to see what you already have and then circle the items on the grocery list that you need to buy.

4. Do the prep work. Watch the video - Before you begin watch the "prep work" section of the video. It will give you the details of how to do the prep work.

5. Each day watch the video so you know the most time effective way to prepare your daily food. On the menu plan it lists the timing for each day. 


Prep Work (I highly recommend that you watch the video to get the details)

  • Cook Chicken Breast: You can cook the chicken whatever way you like best. Be sure you do not over cook the chicken or it will be dry when you reheat it. I like to cook mine in water or broth so it stays more moist. 
  • Cook Baking & Sweet Potatoes: Put potatoes in preheated 400° oven for about 45 minutes
  • Cook Quinoa: follow directions on package
  • Slice and Cook Eggplant: Coat with oil. Cook in preheated oven until slightly browned. 
  • Cut up vegetables: Slice Grape Tomatoes in half and cut, Onions, Cucumber, Celery, Carrots and Red Peppers into bite sized pieces. Mince Ginger  into small pieces.
  • Make Vegetable Soup: In a large bowl add 32 oz. of vegetable broth, 4 cups frozen vegetables, 1 can diced tomatoes and1 tbsp dried oregano. Stir, cover and put in fridge.
  • Make Popsicles: (can use small freezer safe bowls too) Put 2 bananas, 3 cups coconut/almond milk, 1 cup plain greek yogurt, 4 tbsp. cocoa powder and 1/3 cup peanut butter into blender. Blend until smooth.   


Day 1 - (watch vide at 17:10)

Breakfast: Wilted Greens with Poached Egg

Snack: Dried Apricots and Peanut or Almond Butter

Lunch: Greek Salad

Snack: Vegetable Soup

Dinner: Chicken with Creamy Salsa, Sweet Potato, (option to add a side salad)

Dessert: Popsicle

Day 2 - (watch vide at 24:30)

Breakfast: Organic or GF Toast with Peanut/Almond  Butter and 1/2 Banana

Snack: Yogurt with Blueberries

Lunch: Sweet Potato, Quinoa and Black Bean Cake, 8 Tortilla Chips

Snack: Vegetable Soup

Dinner: Stir-fry over Quinoa, Side Salad

Dessert: Popsicle

Day 3 - (watch vide at 34:12)

Wilted Greens with a Poached Egg

Snack: Dried Apricots and Peanut/Almond Butter

Lunch: Greek Salad

Snack: Vegetable soup

Dinner: Eggplant Parmesan, Cucumber, Red Pepper and Onion Salad. (optional 1/2 Sweet Potato)

Dessert: Popsicle

Day 4 -  (watch vide at 37:35)

Breakfast: Toast with peanut butter and banana

Snack: Cinnamon Apples

Lunch: Mexican Salad with Creamy Salsa Dressing

Snack: Dried Apricots with Peanut/Almond Butter

Dinner: Salmon, Baked Potato, Asparagus

Dessert: Popsicle

Day 5 - (watch vide at 42:10)

Breakfast: Wilted Greens with a Poached Egg

Snack: Avocado Toast

Lunch: Salad with Salmon, Asparagus, and Avocado

Snack: Cinnamon Apple your choice

Dinner: Salmon Wrap with Tzatziki Sauce, Roasted Potatoes and Onions

Dessert: Popsicle or small Fudgcicle  cups


Grocery List  (quantities per person)



Bag of Baby Spinach and/or Kale

Bag of Organic Lettuce

Sweet Potatoes - 2 Large or 3 Small

Baking Potatoes - 2 

Fresh Basil - 2 cups

Ginger - 1” cube

Bananas - 3

Apples - 2

Eggplant - 1 small

Grape Tomatoes - 1 pint

Avocado - 1

Asparagus - 10 stalks

Onions - 1 large

Cucumber - 1 small 

Celery - 4 stalks

Carrots - 2 cups sliced

Red Peppers - 2 small


Meat & Fish

Salmon - 12 oz

Chicken (boneless, skinless breast) 12 oz

Eggs - 3


Refrigerator or Freezer

Orange Juice - 1 cup or 2 oranges

Plain Greek Yogurt - 2 cups

Coconut almond milk - 3 cups

Parmesan Cheese - 1/2 cup

Frozen Assorted Vegetables - 4 cups

Frozen Blueberries - 1/2 cup


Dry or Canned Goods

Organic or GF Bread -  2 slices

Salsa - 1/2 cup

Quinoa -  2 cups cooked

Peanut or Almond Butter - 1/2 cup

Black Beans -  15 oz can

Diced tomatoes - 15 oz. can

Vegetable Broth - 44 oz.

Olives (optional) - 3/4  cup

Balsamic Vinegar - 1/3 cup

Olive Oil - 1 cup

Cocoa Powder - 4 tbsp

Dried Oregano - 2 tbsp

Dried Dill - 1 tbsp

Cinnamon - 1 tsp

Organic Tortilla Chips

Dried apricots - approx. 12


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