Meal plans with super foods - fitness magazine.com

Superfoods for a Super Body

There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose here or a nutrient-drenched nibble there. These are research-backed, expert-beloved disease fighters and energy boosters. Making them your go-to eats is easy. Here, we've got a month's worth of recipes and a menu planner just for you.

The Superfoods

·   Lemons

·   Broccoli

·   Dark chocolate

·   Potatoes

·   Salmon

·   Walnuts

·   Avocado

·   Garlic

·   Spinach

·   Beans

Click here to see more about these 10 foods and why we love them

Your 31-Day Meal Plan

31 days of dinners using the 10 healthiest foods on the planet.

Click here for a printable calendar of these meals to hang on your fridge!

Week 1

Day 1: Garlic Parmesan Chicken with Roasted Vegetables

Day 2: Lemon-Butter Salmon and Broccoli Penne

Day 3: Pinto Bean Tacos

Day 4: BBQ Chicken Sandwich with Balsamic Spinach Salad

Day 5: Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll

Day 6: Spinach and Goat Cheese Flatbread Pizza

Day 7: Avocado and Black Bean Wraps

Week 2

Day 8: Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette

Day 9: Garlic Parmesan Chicken with Roasted Vegetables

Day 10: Fried Rice Bowl with Broccoli and Shrimp

Day 11: Pinto Bean Tacos

Day 12: Roasted Cumin Chicken with Steak Fries and Broccoli

Day 13: Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette

Day 14: Greek Salad with Pita Croutons

Week 3

Day 15: Mole Chicken Tacos

Day 16: BBQ Salmon with Greens and Sweet Potato

Day 17: Spinach and Goat Cheese Flatbread Pizza

Day 18: Herbed Quinoa with Shrimp and Zucchini

Day 19: BBQ Chicken Sandwich with Balsamic Spinach Salad

Day 20: White Bean, Tomato, and Basil Pasta

Day 21: Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll

Week 4

Day 22: Lemony Lentil Soup and Whole-Grain Roll

Day 23: Lemon-Butter Salmon and Broccoli Penne

Day 24: Potato with Veggie Chili, Broccoli, and Cheddar

Day 25: Fried Rice Bowl with Broccoli and Shrimp

Day 26: Moroccan Quinoa and Chicken

Day 27: Greek Salad with Pita Croutons

Day 28: Guacamole Veggie Burger with Pea Pods, Carrots, and Low-Fat Ranch Dressing

Week 5

Day 29: Mole Chicken Tacos

Day 30: Curried Chickpeas and Cauliflower with Brown Rice

Day 31: White Bean, Tomato, and Basil Pasta

Your Shopping List

Print this page for an easy grocery store guide!

Week 1

Fresh

·   Boneless, skinless chicken breasts

·   Salmon

·   Steak

·   Goat cheese

·   Avocado

·   Baby spinach

·   Bell pepper

·   Broccoli

·   Carrots, shredded

·   Lemon

·   Lime

·   Potato

·   Romaine lettuce

·   Tomato

Frozen

·   Broccoli florets

Packaged

·   Whole-grain flatbreads

·   Whole-grain hamburger buns

·   Whole-grain rolls

·   Whole-grain tortillas

·   Pine nuts

·   Walnuts, slivered

·   Canned black beans

·   Canned pinto beans

·   Whole-grain penne pasta

·   Pizza sauce

·   Salsa

Staples

·   Garlic

·   Light vinaigrette

·   Olive oil

·   Peanut oil

·   Salt and pepper

Week 2

Fresh

·   Boneless, skinless chicken breasts

·   Reduced-fat feta cheese

·   Avocado

·   Basil

·   Bell pepper

·   Broccoli

·   Carrots

·   Cucumber

·   Lemon

·   Lime

·   Mixed salad greens

·   Potatoes

·   Romaine lettuce

·   Tomato

Frozen

·   Cooked shrimp

Packaged

·   Whole-grain pita

·   Whole-grain tortillas

·   Peanuts, chopped

·   Walnuts, chopped

·   Canned chickpeas

·   Canned pinto beans

·   Whole-grain pasta

·   Brown rice

·   Kalamata olives

Staples

·   Parmesan cheese

·   Chili powder

·   Cumin

·   Garlic

·   Light vinaigrette

·   Olive oil

·   Peanut oil

·   Salt and pepper

Week 3

Fresh

·   Skinless, boneless chicken breasts

·   Salmon

·   Steak

·   Goat cheese

·   Baby spinach

·   Basil

·   Carrots, shredded

·   Cherry tomatoes

·   Chives

·   Kale

·   Lemon

·   Romaine lettuce

·   Sweet potato

·   Zucchini

Frozen

·   Cooked shrimp

Packaged

·   Whole-grain flatbreads

·   Whole-grain hamburger bun

·   Whole-grain roll

·   Whole-grain tortillas

·   Pine nuts

·   Walnuts, slivered

·   Canned white beans

·   Quinoa

·   Whole-grain pasta

·   Low-sodium tomato sauce

·   Pizza sauce

·   Unsweetened cocoa powder

Staples

·   Parmesan cheese

·   Balsamic vinaigrette

·   Barbeque sauce

·   Cinnamon

·   Cumin

·   Dijon mustard

·   Garlic

·   Maple syrup

·   Olive oil

·   Oregano

·   Red-wine vinegar

·   Salt and pepper

Week 4

Fresh

·   Boneless, skinless chicken breasts

·   Salmon

·   Low-fat cheddar cheese, shredded

·   Reduced-fat feta cheese

·   Avocado

·   Baby carrots

·   Basil

·   Broccoli

·   Carrots

·   Cauliflower

·   Cherry tomatoes

·   Cucumber

·   Lemon

·   Mint

·   Mixed greens

·   Onion

·   Peapods

·   Potato

·   Red bell pepper

·   Romaine lettuce

·   Scallion

·   Tomatoes

Frozen

·   Broccoli florets

·   Cooked shrimp

·   Veggie burger

Packaged

·   Whole-grain hamburger bun

·   Whole-grain pita

·   Whole-grain roll

·   Whole-grain tortillas

·   Peanuts, chopped

·   Canned chickpeas

·   Canned white beans

·   Canned vegetarian or turkey chili with beans

·   Low-sodium lentil soup

·   Whole-grain penne pasta

·   Brown rice

·   Quinoa

·   Kalamata olives

·   Low-sodium tomato sauce

·   Raisins

·   Salsa

·   Unsweetened cocoa powder

Staples

·   Parmesan cheese

·   Butter

·   Cinnamon

·   Cumin

·   Curry powder

·   Garlic

·   Light vinaigrette

·   Low-fat ranch dressing

·   Low-sodium vegetable broth

·   Peanut oil

·   Red-wine vinegar

·   Salt and pepper

·   Olive oil

Don't Forget Dessert!

Because we do not want to live in a world without dessert, we've put together four decadent recipes you can feel very good about indulging in. Each one of these desserts is heart-healthy, cancer preventing, and brain boosting. Pretty sweet, huh?

Chocolate-Dipped Pears

Baked Apple with Walnut Crumble

Broiled Bananas with Walnuts

Chocolate-Covered Figs