Shop for the meals you plan to make. Repeat favorites and adapt ingredients to your preferences, allergies, and dietary needs. Plant-based substitutions are welcome.

Fruit

Bananas, strawberries, blueberries, apples, grapefruit, oranges, and raisins.

Vegetables

Spinach, kale, mixed greens, lettuce, broccoli, carrots, asparagus, zucchini, tomatoes, cucumber, peas, eggplant, fennel, Brussels sprouts, bell peppers, squash, cauliflower, and celery.

Protein

Eggs or egg whites, chicken or turkey breast, salmon, smoked salmon, tuna, white fish, tofu, beans, and lentils. For burger meals, choose chicken, turkey, lean beef, or veggie patties. Add turkey meatballs if planned.

Grains & pantry staples

Whole-grain bread, crackers, oats, quinoa, brown rice, pasta or rice pasta, potatoes, sweet potatoes, almond flour, marinara sauce, and vegetable broth. Zucchini noodles and cauliflower pizza crust are optional alternatives.

Dairy & alternatives

Yogurt, mozzarella, ricotta, and milk or your preferred plant-based alternatives, such as almond or oat milk.

Nuts, spreads & extras

Almonds, seeds, peanut or almond butter, avocado, olives, olive oil, hummus, lemon, vinegar, mustard, garlic, herbs, and pepper. Optional: protein powder, protein bars, trail mix, and honey.

Check the recipes you choose before shopping for quantities and any extra ingredients. Buy gluten-free products when they suit your dietary needs.

• Whole-grain toast with peanut or almond butter; add a little honey if desired.
• Smoothie with banana, spinach, frozen berries, almonds or nut butter, and milk of your choice. Add protein powder if desired.
• Eggs with spinach, kale, broccoli, or avocado; or egg whites with ricotta and spinach.
• Smoked salmon with egg whites, vegetables, and whole-grain toast.
• Oatmeal with berries or other fruit.
• Yogurt or a plant-based alternative with fruit and almonds.
• Pancakes or egg muffins for variety.

Coffee or tea is optional; keep added sugar modest.

• Quinoa or brown rice with marinara sauce, zucchini, and beans.
• Tuna salad with avocado, tomatoes, and greens.
• White fish with rice, beans, and asparagus.
• Turkey or chicken burger with broccoli, peas, or mixed vegetables.
• Mixed salad with your choice of protein; or a fruit or açaí bowl with yogurt and nuts.
• Vegetable minestrone or lentil soup with whole-grain toast or crackers.
• Pasta with vegetables, or cauliflower-crust pizza with your favorite toppings.
• Chicken or turkey sandwich with lettuce and tomato.
• Caprese salad with whole-grain toast or crackers.
• Tomato soup with a grilled cheese or turkey sandwich.
• Grilled chicken or turkey breast with sweet potatoes and mixed greens or peperonata (cooked bell peppers).

• Chicken breast or a turkey burger with salad.
• Squash or vegetable soup with a turkey sandwich; or zucchini noodles with marinara and your choice of protein.
• Chicken or white fish with mixed vegetables.
• Tuna or tofu with avocado, cucumber, and tomatoes.
• Salmon with carrots, tomatoes, and Brussels sprouts or rice.
• Roasted white fish with rice and broccoli or spinach.
• Veggie burger with roasted asparagus and eggplant.
• Chicken or lean beef burger with greens and roasted potatoes.
• Turkey meatballs with roasted sweet potatoes.
• White fish with fennel and olives.

Mix, match, and repeat meals you enjoy. Adjust portions to your hunger, activity, and individual needs.

• Celery, carrots, cucumber, broccoli, or cauliflower with hummus.
• An apple, banana, strawberries, or other berries.
• A small handful of almonds, seeds, or trail mix with raisins.
• A hard-boiled egg or tuna lettuce wraps.
• Oatmeal or yogurt with oats and fruit.
• A fruit smoothie with milk or a plant-based alternative.
• A protein bar when you need a convenient option.

Choose a snack when you are hungry and a portion that leaves you comfortably satisfied.

Keep flavor simple

Try olive oil with lemon or apple cider vinegar. Add garlic, herbs, pepper, mustard, ginger, or turmeric to taste.

Choose extras thoughtfully

Use dressings, mayonnaise, ketchup, barbecue sauce, butter, and sweeteners in amounts that suit your meals. Choose dairy or plant-based alternatives according to your preferences and needs.

Supplements are individual

Magnesium, probiotics, and other supplements are not a required part of this guide. Ask your healthcare professional whether a supplement is appropriate before taking it, especially if you use medication.

Kombucha is an optional drink; check the label for added sugar. Ginger and turmeric can simply be used as cooking ingredients.

The plate method

• Half your plate: Salad or non-starchy vegetables.
• One quarter: A protein source.
• One quarter: Grains or starchy foods, such as rice, pasta, or potatoes.

A quick hand-size reference

• Vegetables: About two handfuls.
• Protein: About the size of your palm.
• Grains or starchy foods: About a cupped hand.
• Fruit: About the size of your fist.
• Nuts or seeds: A small handful.

These are starting points, not strict limits. Your needs depend on your body, activity, and health. Adjust portions with guidance from a registered dietitian when needed.