Healthy Menu, Recipes, and Grocery List

Healthy Menu, Recipes, and Grocery List

Healthy Living Menu   

I hope you enjoy this week’s healthy menu, recipes, and corresponding grocery list. This list should save you a couple hours of planning time. Everything is fresh and healthy. Remember to buy organic, if you can.

Here is a printable version of the menu, recipes, and grocery list: download this menu plan.

Day 1
Breakfast: two boiled eggs

Lunch: beet salad*

Snack: Almonds

Dinner: shrimp fettuccine (use spaghetti squash for noodles) with steamed broccoli


Day 2
Breakfast: berries with plain Greek yogurt

Lunch/Snack: green apple with almond or cashew butter

Dinner: Rutabaga,* sweet potato, and leftover beet salad

Desert: chocolate covered nuts*


Day 3
Breakfast: mashed avocado with two fried eggs on top

Lunch: coleslaw

Dinner: spaghetti with the left over baked spaghetti squash and a salad


Day 4
Breakfast: oatmeal with pecans, sliced green apple, and cinnamon

Lunch: whole avocado with a whole heirloom tomato

Dinner: ribs, butternut squash and roasted red potatoes (roast a couple extra whole potatoes for breakfast) and mixed salad with some purple cabbage


Day 5

Breakfast: scrambled eggs with home fried (dice up baked red potato from last night)

Lunch: salad with fish, chicken, or nuts

Dinner: Richards best chicken*, brown rice, asparagus

*Recipes included


Healthy Grocery list

Greek yogurt

Coleslaw dressing


8 Chicken thighs or breasts

Beef ribs

Avocado x 2

Beets x 2-3
Spaghetti squash


Oranges x 3


Heirloom tomato
Sweet potato
Salad greens
Purple cabbage

Red potatoes

Shredded cabbage



Green apple

Chicken broth

Jar of capers

Jar of olives

Jar artichoke hearts

Balsamic vinegar

Brown rice

Organic oatmeal

Whole raw almonds

Nuts or your choice


Almond or cashew butter






Bar of 70% dark chocolate


Healthy Recipes

Beet Salad (from Israel)

2–3 fresh, raw beets grated or shredded in food processor

3 tablespoons olive oil

2 tablespoons balsamic vinegar

¼ teaspoon salt

1/3 teaspoon cumin

Dash stevia powder or liquid

Dash pepper

Mix all ingredients together for the best raw beet salad.



If the rutabaga is organic you don’t need to peel it, if it is not peel the root. Chop up the rutabaga root into pieces. Chop up the rutabaga greens. Add the greens and root to one cup of water and boil for 30 minutes until tender.


Dark Chocolate–Covered Nuts, Seeds, and Currants

Melt 1–2 bars of dark chocolate (at least 70 percent cocoa), which is healthy and low in sugar. Add a mixture of nuts, seeds, and currants until coated. Drop by tablespoons onto a sheet of wax paper. As the mixture cools, the nut clusters will harden.


Richard’s Best Chicken

2 tablespoons olive oil

8 chicken thighs

6 cloves garlic

1 jar artichoke hearts, drained

¾ cup chicken broth

3 fresh squeezed oranges

1 sliced Meyer lemon

¼ cup capers

½ cup olives

In a cast-iron skillet, fry chicken on each side in oil until skin is golden and crispy. Remove from skillet. Sauté garlic and artichokes for a few minutes, add chicken (skin up). Pour in rest of ingredients and bring to a boil. Place skillet with all ingredients uncovered in a 350-degree oven for 30 minutes.