Healthy Eating Meal Plan: Grocery List and What to Eat

A nutritious, healthy diet not only helps you reach your wellness-related goals like losing weight, maintaining weight 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 ingredients 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, read on for a customizable 7-day healthy eating plan complete with a rotation of three breakfast, three lunches, three dinners and even three snacks to try.

What does it mean to eat healthily?

Before we dive in, let’s talk a little more about what it means to eat healthily. Here at 8fit, we like to focus on whole, nutritious foods. That means fruits, veggies, lean meats, poultry and seafood, and as little packages, processed food as possible. We also don’t include any processed sugar and sauces in our recipes — just honey, maple syrup, pure soy sauce, salt, 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 from time in the world of healthy eats is “clean eating” Clean eating is essentially elimination processed foods and additives from your diet. Foods to eat when eating clean include whole fruits, whole veggies, unprocessed meats, poultry and seafood, whole grains, nuts, and seeds. Many clean eating plans also exclude common allergens like dairy, gluten, and soy, making this style of eating similar to an elimination diet.

7-day healthy eating plan

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

Breakfast

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 to make mornings easier.

Zucchini pancakes

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

Mini sweet potato and spinach frittata

Give these deliciously baked bites a go next time you’re looking for a quick, savory breakfast. Bake a huge back and enjoy them for breakfast for two to three days.

mini_sweet_potato_and_spinach_frittata_recipe

Lunch

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 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 full right until your next meal.

paleo_ginger_pear_quiche_cups

Snacks

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 your 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 dates and orange zest.

coconut energy balls

Dinner

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 a mashed 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 give this recipe the protein and fiber needed to help you maintain healthy blood sugar levels and weight. Paired with ricotta cheese, this white bean risotto fills you up without weighing you down.

White bean risotto with chard recipe cooking

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 counter, dairy cooler and bulk foods section. 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 sugar added
  • 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.