Ready to replace ultra-processed foods with vibrant, nutrient-packed meals? Here’s a simple, delicious, and versatile 7-day meal plan sourced from your home garden, local farmers’ market, and supermarket produce aisle. These ideas are inspired by the strategies my wife and I used to lose weight, feel healthier, and energize our days—all while enjoying the power of fresh foods and recipes we’ve perfected through the Food Gardening Network.

Day 1: Embrace Freshness

• Breakfast: Spinach and mushroom omelet with a side of fresh fruit (e.g., berries or sliced oranges).
• Lunch: Mixed greens salad topped with roasted beets, walnuts, and a homemade vinaigrette.
• Snack: Crunchy celery sticks with homemade hummus.
• Dinner: Grilled chicken or tofu with steamed broccoli and roasted sweet potatoes.
• Dessert: Fresh strawberries drizzled with a touch of balsamic glaze.

Day 2: Zesty and Zucchini

• Breakfast: Zucchini bread (light on sugar) served with a dollop of Greek yogurt.
• Lunch: Tomato and cucumber salad with feta cheese and mint leaves.
• Snack: Sliced bell peppers with guacamole.
• Dinner: Stuffed zucchini boats with quinoa, diced tomatoes, and fresh herbs.
• Dessert: Poached pear with a sprinkle of cinnamon.

Day 3: Berry Bliss

• Breakfast: Overnight oats with blueberries, chia seeds, and a drizzle of maple syrup.
• Lunch: Roasted cauliflower and chickpea bowl with tahini dressing.
• Snack: Handful of fresh raspberries or trail mix with nuts and seeds.
• Dinner: Herb-crusted salmon with sautéed spinach and garlic.
• Dessert: Frozen banana slices dipped in dark chocolate.

Day 4: Rainbow Day

• Breakfast: Smoothie bowl topped with sliced kiwi, strawberries, and granola.
• Lunch: Rainbow veggie stir-fry with brown rice or cauliflower rice.
• Snack: Roasted pumpkin seeds seasoned with paprika.
• Dinner: Grilled eggplant slices layered with fresh mozzarella, tomato, and basil.
• Dessert: Watermelon wedges with a sprinkle of sea salt.

Day 5: Crunchy & Refreshing

• Breakfast: Whole-grain avocado toast topped with cherry tomatoes and sprouts.
• Lunch: Lentil soup with a side of crusty whole-grain bread.
• Snack: Sliced apple with almond butter.
• Dinner: Garden-inspired ratatouille with zucchini, bell peppers, and eggplant.
• Dessert: Honey-drizzled baked apple slices.

Day 6: Savor Saturday

• Breakfast: Veggie-packed breakfast burrito with scrambled eggs or tofu.
• Lunch: Spinach and strawberry salad with slivered almonds and goat cheese.
• Snack: Homemade kale chips sprinkled with sea salt.
• Dinner: Grilled portobello mushroom burgers with a side of sweet potato fries.
• Dessert: Chilled mango sorbet (blended fresh mango and a touch of lime juice).

Day 7: Sunday Feast

• Breakfast: Banana pancakes with a drizzle of pure maple syrup.
• Lunch: Roasted vegetable and quinoa bowl with tahini drizzle.
• Snack: Garden-fresh tomato slices with a sprinkle of salt and basil.
• Dinner: Herb-roasted chicken or tempeh with mashed cauliflower and green beans.
• Dessert: Homemade peach cobbler with a crunchy oat topping.

Try It Yourself
These meals are not only healthy and delicious but easy to adapt to what’s in season or what’s growing in your garden. For specific recipes, visit the Food Gardening Network cookbooks and recipe collections or let us know what you’d love to see in our next recipe series.

Fresh Tip: Stick with this plan, and you’ll be amazed at how quickly you’ll feel the benefits of fresh, whole foods!