Nutrient-dense foods are foods (composed primarily of whole foods) that are high in nutrients like vitamins, minerals, protein, fibre, and healthy fats. They include fruits, vegetables, seeds, chicken, fish, beans, and nuts. Whole foods are generally those that remain close to their state in nature. They do not have added sugars, starches, flavourings or other manufactured ingredients. They are not primarily produced in a factory; in this way, they are the total opposite of processed foods.

A diet is composed mostly of whole, nutrient-dense foods does not make it boring. Foods can either benefit or harm health, and it is important to treat your body well and fuel it with the right foods.

For those who rely on the convenience of packaged or pre-made meals, the idea of cooking meals from scratch using whole foods may seem daunting. Fortunately, there are countless, easy-to-follow recipes using just a few fresh ingredients that can be prepared in no time at all.

The following three-day meal plan is not all-inclusive but will give you a general sense of what a few days on a well-balanced whole foods diet could look like.

Photo by Kindel Media from Pexels


  • Option one – two organic free range eggs from with half an avocado and lightly sauteed cabbage with olive oil and garlic.
  • Option two – an egg and veggie omelet with a bit of cheddar cheese and a side of berries or grapefruit
  • Option three – Low fat pure Greek Yoghurt with mixed berries, a scoop of natural peanut butter, cacao nibs, unsweetened coconut, and chia seeds


  • Option one – a large mixed green salad with chickpeas, pumpkin or sunflower seeds, sun-dried tomatoes, and a fried egg
  • Option two – Wild tuna with dill pickles, and almond flour crackers
  • Option three – a combination of fresh fruit, sliced veggies, hummus, cheese, nuts, crackers, dried fruit, and more


  • Option one – Roasted sweet potatoes topped with sautéed veggies and a protein source like eggs, beans, or chicken. 
  • Option two – Chunky vegetable sauce with eggplant, onions, tomatoes and zucchini and brown rice pasta.
  • Option three – Chickpea or sweet potato curry made with coconut milk, potatoes, carrots and lentils.
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