Diet

The natural foods meal plan

Low-calorie and eco-friendly eating is easy with this seven-day plan

With environmental issues rising higher on all of our priority lists, a natural foods diet is a great way to do both your body and the planet some good. For the purposes of this meal plan, natural foods mean those that are close to their original states and have undergone little or no processing like whole grains, nuts, fruits and vegetables. Opt for these items and you’ll benefit from a diet low in calories, high in fibre and rich in vitamins and minerals. You’ll also be choosing foods that generally require less energy to produce and are provided to you with less packaging: a win-win situation for you and the environment.

Try to drink 6-8 glasses of water per day in addition to beverages listed.

How to use our meal plan
1. Use the drop-down menu below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 1 cup herbal tea
• 1 cup soy milk
• 1 cup oatmeal
Snack

• 1 apple
• 1 tbsp almond butter
Lunch

Spinach-walnut salad
• 1 ½ cup spinach
• ½ cup sliced mushrooms
• ½ cup walnuts
• ½ cup sunflower seeds
• ¼ cup dried cranberries
• 3 rice cakes
• 1 cup soy milk
Snack

• 3 fresh figs
• ¼ cup roasted almonds
Dinner

• ½ cup cooked brown rice
• ½ cup apple sauce
Total calories: 1951
Tuesday
Breakfast

• 1 cup cooked quinoa
• 1 tsp cinnamon
• ½ cup soy milk
• ½ cup strawberries
Snack

• 1 peach
Lunch

• Leftover Thai Tofu Sauté and brown rice
• 1 cup soy milk
Snack

• 1 orange
• ¼ cup walnut halves
Dinner

• ½ cup mashed potatoes
• small green salad
• ½ cup grapes
Total calories: 1639
Wednesday
Breakfast

• 1 cup plain yogurt
• ½ cup blueberries
• 2 rice cakes
• 1 cup herbal tea
Snack

• 1 banana
• 1 cup soy milk
Lunch

Herbed chicken salad
• 1 cup mixed field greens
• ½ portion leftover Saucy chicken
• 4 slices Melba toast
Snack

• 1 cup soy milk
• ½ cup sliced fennel
Dinner

• ½ cup steamed green beans
• 1 cup cubed watermelon
Total calories: 1216
Thursday
Breakfast

1 smoothie
• 1 cup soy milk
• 1 banana
• ½ cup other fruit
Snack

• ½ piece Spelt Lavash (flatbread)
• 1 tbsp hummus
Lunch

• Leftover Chili-cumin rice and bean skillet supper
Small green salad
• 1 cup mixed greens
• 2 tbsp sunflower seeds
• 1 tbsp flax seeds
Snack

• 1 cup grapes
• 1 cup plain yogurt
Dinner

• ½ cup cooked basmati rice
• ½ cup garlic sautéed Swiss chard
• 1 cup apple sauce
Total calories: 1536
Friday
Breakfast

• ¾ cup natural granola
• ¼ cup milk or soy milk
• ½ cup fresh raspberries
• 1 cup herbal tea
Snack

• 1/4 cup roasted almonds
Lunch

Salmon satay salad
• 1 cup mixed greens
• 1 leftover skewer Salmon satay
• ½ cup chopped fennel
• 2 rice cakes
Snack

• 1 banana
Dinner

(vegetarians try substituting smoked tofu for sausage)

• ½ cup cooked brown rice
Total calories: 1491
Saturday
Breakfast

• 1 cup oatmeal
• ¼ cup raisins
• 1 cup orange juice
• 1 cup herbal tea
Snack

• ¼ cup roasted almonds
Lunch

• Leftover Bistro Lentils with Sausage
• 2 rice cakes
• 1 cup soy milk
Snack

• 1 cup herbal tea
• 1 peach
Dinner

• 4 boiled red potatoes
• 1 cup steamed broccoli
• 1 cup mixed berries
Total calories: 1663
Sunday
Breakfast

• 1 cup cooked quinoa
• 1 tsp cinnamon
• ½ cup soy milk
• ½ cup strawberries
Snack

• ¼ cup roasted soy beans
Lunch

• 4 crackers
Small green salad
• 1 cup mixed greens
• ¼ cup sliced mushrooms
• 1 tbsp flax seeds
• ½ orange – sectioned into salad
Snack

• 1 cup soy milk
• 2 plums
Dinner

• ½ cup cooked brown rice
1 small green salad
• 1 cup lettuce
• ½ cup sliced cucumber
• ½ cup sliced mushroom
Total calories: 1290
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu