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.
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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 |
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 |
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 |
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 |
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 |
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 |
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 |
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