Healthy Eating Meal Plan: Grocery List and What to Eat

Written by
Emily @ 8fit
Written by
Emily @ 8fit
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A nutritious, healthy diet not only helps you reach your wellness-related goals like losing, maintaining, or gaining weight or muscle mass, it also helps defend against heart disease and other ailments.

To develop the perfect healthy eating meal plan, you need an arsenal of nutritious recipes to choose from. Lucky for you, that’s what we do here at 8fit. Our in-house nutrition team carefully curates recipes that are the perfect balance of protein, carbs, and healthy fats, with ingredient amounts that are customized just for you.

To get your healthy eating plan, sign up for 8fit. If you’re not ready to take that leap quite yet, read on for one of our customizable 7-day healthy eating plans complete with a rotation of three breakfast, three lunches, three dinners, and even three snacks to try out.

What does it mean to eat healthily?

Before we dive in, let’s talk a little more about what it means to eat healthily. The 8fit food philosophy is rooted in whole, nutritious foods. That means fresh fruits, veggies, lean meats, organic poultry and seafood, and as little processed food as possible. We also don’t include any refined sugar or sauces in our recipes — just unrefined honey, maple syrup, low-sodium soy sauce, a pinch of salt and pepper, and dried or fresh herbs.

That’s not to say everything is super “clean.” Some of our recipes do include deli meats or cheeses, but that’s because we what to meet you where you are on your health journey, and cutting out everything you know and love right from the start isn’t easy or sustainable.

Speaking of “clean,” another term that gets thrown around in the world of healthy eats is “clean eating.” Clean eating is essentially the elimination of processed foods and additives from your diet. Foods to eat when taking this direction include fresh fruits, whole veggies, unprocessed meats, organic poultry, seafood, whole grains, unsalted nuts, and seeds. Many clean eating plans also exclude common allergens like dairy, gluten, and soy.

7-day healthy eating plan

For our sample healthy eating meal plan, we don’t go as far as clean eating, but close to it. To create your own 7-day healthy eating plan, choose the perfect combination of breakfast, lunches, snacks, and dinners from our 8fit meals below.


Peanut butter overnight oats

This overnight oatmeal is easy, delicious, and nutritious. The fiber in the oats and chia seeds will fill you up, the peanut butter and pumpkin seeds will give your body the protein you need, and the cinnamon will add natural sweetness. Make it up to three days in advance for smoother mornings.

Zucchini pancakes

Making zucchini pancakes, pretend like it’s the weekend 🎶. Weekend or not, these zucchini pancakes are a nutrient-dense crowd-pleaser.

Mini sweet potato and spinach frittata

Give these tasty baked bites a go next time you’re looking for a quick, savory breakfast. Bake a huge batch and enjoy them in the mornings for up to three days.


Grapefruit, arugula, and prosciutto salad

Simple is often the most delicious. Try this savory citrus salad with grapefruit and savory prosciutto.

Smashed chickpea and avocado sandwich

Sandwiches aren’t off limit when you’re eating healthy. This open-faced smashed chickpea and avocado version is an excellent substitute for those calorific tuna or chicken salad sandwiches.

Paleo ginger quiche

This ginger-flavored quiche with pear is an unexpected delight that’s suitable for breakfast, lunch or dinner. Zucchini and onion add savory flavors, then the walnuts and eggs keep you satiated until your next meal.


Vegan banana bean muffins

These protein-packed vegan muffins are the perfect midday snack to keep your metabolism revved up between lunch and dinner. Skip the added sweetener (honey and dates) for a clean eating recipe.

Watermelon fruit pizza

When watermelon and berries are in season, this snack is super tasty and affordable. Simply slice a big circle of watermelon and then top it with yogurt and a sprinkle of your favorite berries. It’ll hydrate you and boost antioxidants with every bite.

Coconut energy balls

Make a batch of coconut energy balls to eat all week long. They contain healthy fats from coconut, coconut oil, and cashews. The sweetness and flavor come from the dates and orange zest.


Garlic chicken with beet mash and wilted spinach

8fitters love this dish. Roast a few servings of chicken at the beginning of the week and portion them out with the beet mash and fresh spinach. When you reheat the dish, the spinach will wilt perfectly.

Pork chop with berry sauce

This recipe includes three unlikely key ingredients: Pork chops, berries, and chocolate. Don’t knock it until you try it.

White bean risotto with chard

Instead of rice, use white cannellini beans to lend this recipe the protein and fiber needed to help you maintain healthy blood sugar levels and weight. This white bean risotto, paired with ricotta cheese, will fill you up without weighing you down.

Healthy eating grocery list

Healthy eating is easier when you shop smart. When you go grocery shopping, shop the perimeter of the store. This is where you’ll find the fresh produce, meat and seafood counters, dairy cooler, and bulk food aisles. Here are some food categories to focus on:

  • Fresh fruits

  • Fresh veggies

  • Lean, organic, grass-fed meats

  • Fresh, organic seafood

  • Dairy or dairy alternatives with no added sugar

  • Dried legumes

  • Unsalted, unsweetened nuts and seeds

  • Whole grains

To get started with your healthy eating journey, download 8fit and curate your customized meal plan.

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