7-Day Whole Foods Meal Plan for Beginners

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One of the greatest challenges associated with dieting is knowing what to eat and what not to eat. Following a whole foods diet removes this confusion and simplifies the weight-loss process. Our 7-day whole foods meal plan for beginners is full of healthy meals made with fresh, whole ingredients that will nourish your body and help you lose weight!

Related: Why Is It Important to Eat Whole Foods?

What are Whole Foods?

Simply put, foods are considered “whole” when they have not been altered or processed. This means that they retain all of their nutrients, vitamins, minerals, and antioxidants, making them healthier than the alternative. Most of these foods are relatively low in calories (when compared to processed food) and they’re very filling, which makes it difficult to overeat. Focusing on whole foods will help you reduce overall caloric intake and shed those excess pounds for good.

7-Day Whole Foods Meal Plan for Beginners

Each of the recipes below are made with whole, nutrient-dense ingredients that will fill your belly and fuel your day. Each day includes three meals and one or two snacks. You can feel free to split the meals and snacks into smaller portions if you prefer to eat more frequently throughout the day. Also, be sure to save your leftovers as they may be needed in the days to come.

Day 1 — 1432 Calories

Breakfast: Salmon and Sundried Tomato Frittata (2 servings)

Lunch: Spicy Black Bean and Shrimp Salad (1 serving)

Dinner: Instant Pot Chunky Beef Stew (2 servings)

Snack(s): Superfoods Smoothie (1 serving) and Southwestern Kale Chips (1 serving)

Day 2 — 1432 Calories

Breakfast: leftover Salmon and Sundried Tomato Frittata (2 servings)

Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)

Dinner: leftover Instant Pot Chunky Beef Stew (2 servings)

Snack(s): leftover Superfoods Smoothie (1 serving) and Southwestern Kale Chips (1 serving)

Day 3 — 1486 Calories

Breakfast: Hummus Breakfast Bowl (1 serving)

Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)

Dinner: leftover Instant Pot Chunky Beef Stew (2 servings)

Snack(s): leftover Superfoods Smoothie (1 serving) and Southwestern Kale Chips (1 serving)

Day 4 — 1510 Calories

Breakfast: Hummus Breakfast Bowl (1 serving)

Lunch: Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: Baked Lemon Salmon and Asparagus (1 serving)

Snack(s): Chili Lime Spiced Pumpkin Seeds (1 serving)

Day 5 — 1400 Calories

salmon is a whole food

Breakfast: 5-Ingredient Baked Egg Mushrooms (2 servings)

Lunch: leftover Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: leftover Baked Lemon Salmon and Asparagus (1 serving)

Snack(s): leftover Chili Lime Spiced Pumpkin Seeds (1 serving)

Day 6 — 1400 Calories

Breakfast: leftover 5-Ingredient Baked Egg Mushrooms (2 servings)

Lunch: leftover Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: leftover Baked Lemon Salmon and Asparagus (1 serving)

Snack(s):  leftover Chili Lime Spiced Pumpkin Seeds (1 serving)

Day 7 — 1441 Calories

Breakfast: Morning Power-Up Energy Shake (1 serving)

Lunch: leftover Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: Sweet Potato, Apple, and Chicken Stew (1 serving)

Snack(s): leftover Chili Lime Spiced Pumpkin Seeds (1 serving)

This 7-day whole foods meal plan for beginners will not only help you lose weight, but it can also teach you new healthy habits! Learning what foods are truly good for you will help you maintain your healthy lifestyle forever!

Download the FREE 7-Day Whole Foods Meal Plan for Beginners here:

Meal prepping ahead of time is extremely helpful, too. Be sure to read our Busy Woman’s Guide to Meal-Prepping for awesome tips. Also, treat yourself with a few top-of-the-line appliances—like this Instant Pot/Slow Cooker and Vitamin blenderto make meal-prepping  a breeze!

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