The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
The George Mateljan Healthy Way of Eating Menu

Introduction

Here is a Healthy Menu Plan that makes it simple, quick, easy, good tasting and enjoyable for you to eat the World's Healthiest Foods for an entire week. It tells you what to eat for breakfast, lunch, dinner and snacks, you will find the recipes for preparing them. Most recipes can be prepared in 15-30 minutes or less, and the foods listed for snacks are usually ready to eat without any preparation, so this Healthy Way of Eating fits today's busy lifestyles. The menu plan has been created so that you can adjust what you eat to fit your tastes and your schedule. For example, if you especially enjoy what is listed for breakfast on Tuesday, you can substitute it for what's listed on another day and still be eating the healthy way. Or if there is an exceptionally quick recipe you want to move to a day when you're going to be really busy and in a hurry, you're free to do so. On the bottom of each day's menu, we have highlighted one recipe to try for that day. We have a selection from fish, chicken, lean meat, vegetarian, healthy breakfast, soup, salad and healthy dessert recipes.

This Healthy Menu Plan not only makes it quick, easy and good tasting to eat the Healthy Way, it also it gives you everything you need, including calculating the right balance of foods for you. So you'll be able to get all the essential nutrients you need to look and feel your best, have plenty of energy, and give your body the power to be truly healthy. When you use this Healthy Menu Plan, you'll be averaging fewer than 1900 calories a day with only 27% supplied by fat. You'll be getting almost 90 grams of protein and over 40 grams of dietary fiber a day. And you'll enjoy the many benefits of consuming an average of nearly 1200 milligrams of calcium a day.

Use the Healthy Way of Eating for 7 Days and discover the joys and benefits that eating the World's Healthiest Foods for a week will provide.

Monday

BreakfastSnackLunchSnackDinnerSnackDessert
  • ½ Grapefruit
  • 1 cup Yogurt
  • Med Pear
  • 1 c Blueberries

Daily Nutrient Summary
Calories:1630
% Calories from Fat:22%
Protein:91 g
Dietary Fiber:33 g
Calcium:1253 mg
Servings of fruits and vegetables:12
Total Daily Nutrient Analysis

Tuesday

BreakfastSnackLunchSnackDinnerSnackDessert
  • 1 cup Berries with
  • 1 cup Yogurt
  • Med Kiwifruit
  • 1 c Grapes

Daily Nutrient Summary
Calories:1807
% Calories from Fat:25%
Protein:95 g
Dietary Fiber:36 g
Calcium:1266 mg
Servings of fruits and vegetables:10
Total Daily Nutrient Analysis

Wednesday

BreakfastSnackLunchSnackDinnerSnackDessert
  • Med Pear
  • Med Apple
  • Med Kiwifruit

Daily Nutrient Summary
Calories:1930
% Calories from Fat:22%
Protein:131 g
Dietary Fiber:48 g
Calcium:1100 mg
Servings of fruits and vegetables:9
Total Daily Nutrient Analysis

Thursday

BreakfastSnackLunchSnackDinnerSnackDessert
  • Med Orange
  • Med Pear
  • ½ Cantaloupe

Daily Nutrient Summary
Calories:1850
% Calories from Fat:31%
Protein:107g
Dietary Fiber:43 g
Calcium:1514 mg
Servings of fruits and vegetables:10
Total Daily Nutrient Analysis

Friday

BreakfastSnackLunchSnackDinnerSnackDessert
  • 1 cup berries
  • 1 cup yogurt
  • Med Banana
  • ½ c Walnuts
  • 1 c Grapes

Daily Nutrient Summary
Calories:1978
% Calories from Fat:25%
Protein:g
Dietary Fiber:46 g
Calcium:1165 mg
Servings of fruits and vegetables:12
Total Daily Nutrient Analysis

Saturday

BreakfastSnackLunchSnackDinnerSnackDessert
  • 1 cup yogurt
  • Med Apple
  • 1 c Grapes

Daily Nutrient Summary
Calories:1885
% Calories from Fat:30%
Protein:72 g
Dietary Fiber:43 g
Calcium:1028 mg
Servings of fruits and vegetables:10
Total Daily Nutrient Analysis

Sunday

BrunchSnackDinnerSnackDessert
  • Med Pear
  • ¼ cup Almonds
  • 1 cup yogurt

Daily Nutrient Summary
Calories:1670
% Calories from Fat:38%
Protein:75 g
Dietary Fiber:39 g
Calcium:1092 mg
Servings of fruits and vegetables:8
Total Daily Nutrient Analysis

Daily Averages for the Week

Daily Averages for the Week
Calories:1821
%Calories from Fat:28%
Protein:99 g
Dietary Fiber:41 g
Calcium:1202 mg
Servings of fruits and vegetables:10

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