Healthy 7 Week 1

Healthy 7 Menu for Week 1

WELCOME to the first Healthy 7 menu!

It’s the fist week of Healthy 7 menus. If you’re holding fast to a Paleo or Whole30 diet, this is the place for you. Congratulations for prioritizing your health and taking charge of your awesome life! Since  this very well may be your first week on the program, I’ve filled this menu with some of the tastiest recipes that you can pop into the freezer to enjoy throughout the month if you like. Before I share the menu, here are the recipe highlights.

Recipe Highlights

  • I often run out the door early in the morning and enjoy my breakfast at the office. My work week breakfasts are easy to pack in my lunch box (Coconut Nutty Flax Granola and Blueberry Pear Compote). The menu plan includes some additional suggestions for non-egg breakfasts.
  • If you don’t have a spiralizer, get one!  You’ll never miss flour-based pasta again.  This week’s menu features spaghetti and meatballs made the Whole30 way.  I make a large batch of vegetable marinara sauce and freeze it in individual portion bags so that I can easily make a healthy meal any day of the week.  And the spiralizer comes in handy for the Best Chicken Zucchini Noodle Soup, Ever.  This soup freezes very well and doesn’t seem to lose any of its flavor over time. You can add your own twists by using your favorite veggies and spices in these recipes.
  • If comfort food is your thing, we’ve got Hungarian Goulash and Potatoes. My favorite Whole30 allowed item is the potato, which epitomizes “comfort food” in my book.  So enjoy!
  • And we have Chili Lime Chicken Wings! Now that’s a great item to accompany a football game or almost any occasion. Enjoy alongside lime and coconut cauliflower rice.

Notes and Tips

One of the joys of cooking is experimenting. As long as you follow the guidelines of Whole30, you can modify the recipes to your liking. For instance, I’m not a fan of cauliflower, so I substitute riced broccoli. And grocery stores have gotten on board by selling a variety of riced and spiralized vegetables (my Trader Joe’s even sells spiralized carrots in the freezer section).  You’ll pay a premium, but if it keeps you on track, go for it!

Each week I give you four recipes for your lunches and dinners. That doesn’t mean you need to make ALL FOUR! In fact, I cook for myself and usually make just a couple of new dishes a week and resort to frozen foods for some of my meals. My freezer typically contains some version of Chicken Zoodle Soup, Chili, and Beef Stew. And you may need to trim some of the recipes based on how many people you are feeding. I suspect you might not really need six pounds of chicken wings…so keep that in mind before you head to the grocery store.

Make the Healthy 7 Menu Work for YOU

And here’s your weekly reminder to make the Health 7 menu work for you! Swap out vegetables. Adapt the recipes to meet your needs. Don’t make something you know you’ll hate! You can always pull out favorites from previous menus and switch around your meals as you like. I want YOU to be successful as you prioritize your health, so make adjustments that will guarantee success! Have a healthy and happy week.

Searching for Ingredients?

I’m lucky because I have access to some terrific grocery stores that offer a variety of organic products and the essentials for many of the recipes. But not everyone is so lucky. Don’t let a limited selection at the local grocery store derail your efforts! Here are some ingredients that you can order online to make your program a success.


You can also try Barefoot Provisions and Thrive Market. Both deliver organic and non-GMO products right to your door, and offer a good selection of Whole30-compliant foods.


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

Healthy 7 Main Page

Healthy 7 Library

Healthy 7 Posts on Weight Loss

Healthy 7 Award Winning Whole30 Recipes

About the Author Brenda

Dr. Brenda is a sociologist, educator, blogger, motivator, and financial coach. In addition to blogging at The Five Journeys, she writes 30-day challenges at BetterLifeChallenges.com. Her passion is guiding people on their journey to financial freedom through coaching at DrBrendaMoneyCoach and online courses at EarlyExitAcademy.com.

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