7-Day Ultra Processed Food Free Meal Plan
A complete week of breakfasts, lunches, dinners, and snacks built entirely from whole, minimally processed ingredients. No UPF, no guesswork.
How This Meal Plan Works
This is a reference meal plan -- a practical template showing what a full week of eating looks like when you eliminate ultra-processed foods entirely. Every meal is built around whole ingredients that you can find at any grocery store: fresh produce, plain proteins, whole grains, legumes, nuts, seeds, and minimally processed dairy. No ingredient in this plan requires decoding a label with 20 items you cannot pronounce.
The recipes are deliberately simple. Most breakfasts take under 10 minutes. Lunches are either leftovers from the previous night or assemblies that require no cooking. Dinners average 25 to 35 minutes of active preparation. If you understand the basics of what makes a food ultra-processed, the logic behind every choice in this plan will be immediately clear.
This plan is not medical or dietary advice. It is an informational resource designed to illustrate practical meal patterns. Adjust portions and ingredients to your own caloric needs, dietary restrictions, and preferences. Consult a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have existing health conditions.
Weekly Processing Score Target
Every meal in this plan uses ingredients that score under 3.0 on our Processing Scale. The weekly average across all meals targets a Processing Score under 2.5, placing the entire plan firmly in Level 1 (Minimally Processed) territory. For context, the average American diet scores above 8.0, and roughly 41% of products in our database of nearly 2 million items qualify as ultra-processed (Level 4, scoring above 8.0).
This plan demonstrates that reaching Level 1 across an entire week is not only possible but practical -- without exotic ingredients, expensive specialty stores, or hours of daily cooking.
Under 2.5
Avg Weekly Processing Score
21 Meals
Plus 7 Daily Snacks
Level 1
Minimally Processed All Week
Weekly Shopping List
This shopping list covers all seven days of the meal plan. Buy what you need for the full week in one trip to minimize mid-week convenience purchases, which is where ultra-processed foods most commonly sneak in. Organized by store department so you can move efficiently through any grocery store. See our shopping guide for store-by-store navigation strategies.
Produce
- Bananas (1 bunch)
- Apples (4-5)
- Lemons (3-4)
- Avocados (3-4)
- Tomatoes (6-8 medium)
- Spinach or mixed greens (2 bags)
- Broccoli (2 heads)
- Sweet potatoes (3-4)
- Bell peppers (3-4, mixed colors)
- Onions (4-5)
- Garlic (1 head)
- Fresh ginger (1 small piece)
- Fresh herbs: cilantro, basil, parsley
- Cucumbers (2)
- Carrots (1 bag)
- Zucchini (2-3)
Protein
- Chicken breasts or thighs (1.5 lbs)
- Salmon fillets (2, about 1 lb total)
- Shrimp, shell-on or peeled (0.5 lb)
- Eggs (1 dozen)
- Ground turkey or beef (1 lb)
- Canned tuna in olive oil (2 cans)
- Firm tofu (1 block)
Dairy
- Plain whole milk yogurt (32 oz)
- Block cheddar cheese (8 oz)
- Feta cheese (4 oz)
- Butter, unsalted (1 stick)
- Parmesan wedge (small)
Pantry Staples
- Extra virgin olive oil
- Canned black beans (2 cans)
- Canned chickpeas (2 cans)
- Canned diced tomatoes (2 cans)
- Walnuts (1 bag)
- Almonds (1 bag)
- Almond butter or peanut butter (nuts + salt only)
- Honey
- Soy sauce or tamari
- Vinegar (red wine and rice)
- Dried spices: cumin, paprika, oregano, chili powder
Grains
- Rolled oats (1 canister)
- Brown rice (2 lbs)
- Whole wheat pasta (1 lb)
- Quinoa (1 lb)
- Corn tortillas (1 package, check label)
- Whole grain bread (5 ingredients or fewer)
Frozen
- Frozen mixed berries (1 bag)
- Frozen stir-fry vegetables (1 bag)
- Frozen corn kernels (1 bag)
Budget Tips: $60-90 per Week for One Person
- Buy seasonal produce: Swap vegetables and fruits based on what is in season and on sale. Frozen vegetables work in every recipe that calls for cooked vegetables.
- Use frozen fish: Frozen salmon and shrimp are flash-frozen at peak freshness and cost 30-50% less than the fresh counter. Check for single-ingredient packages (just fish, no glazes or marinades).
- Buy grains in bulk: A 5-pound bag of brown rice or rolled oats costs less per serving than any processed cereal or instant meal. See our budget shopping guide for detailed store brand comparisons.
- Store brand staples: Canned beans, canned tomatoes, frozen vegetables, and cooking oils are virtually identical across brands. Choose the cheapest option with the shortest ingredient list.
Day-by-Day Meal Plan
Each day follows a theme for culinary variety while keeping preparation straightforward. Every ingredient scores under 3.0 on our Processing Scale. Adjust portions to your caloric needs -- these serve as a reference for one adult eating approximately 1,800 to 2,200 calories per day.
Day 1: Mediterranean
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Plain yogurt with honey, walnuts, and sliced banana | Whole milk yogurt, raw honey, walnuts, banana |
| Lunch | Greek salad with chickpeas and crusty bread | Cucumber, tomato, red onion, feta, chickpeas, olive oil, lemon, whole grain bread |
| Dinner | Baked salmon with roasted broccoli and brown rice | Salmon fillet, broccoli, brown rice, olive oil, lemon, garlic |
| Snack | Apple slices with almond butter | Apple, almond butter (almonds + salt only) |
Estimated daily Processing Score average: 1.4
Day 2: Mexican-Inspired
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Scrambled eggs with sauteed peppers and corn tortillas | Eggs, bell pepper, onion, corn tortillas, butter |
| Lunch | Black bean and avocado bowl with brown rice | Black beans, avocado, brown rice, tomato, cilantro, lime, cumin |
| Dinner | Chicken fajitas with grilled vegetables and homemade salsa | Chicken breast, bell peppers, onion, corn tortillas, tomato, cilantro, lime |
| Snack | Carrot sticks with guacamole | Carrots, avocado, lime, salt, onion |
Estimated daily Processing Score average: 1.8
Day 3: Asian-Inspired
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Oatmeal with banana, walnuts, and a drizzle of honey | Rolled oats, banana, walnuts, honey |
| Lunch | Tofu and vegetable stir-fry with brown rice | Firm tofu, broccoli, bell pepper, carrots, soy sauce, ginger, garlic, brown rice |
| Dinner | Shrimp with garlic, ginger, and steamed vegetables over rice | Shrimp, garlic, ginger, zucchini, snap peas, soy sauce, brown rice |
| Snack | Edamame with sea salt; handful of almonds | Frozen edamame, almonds, sea salt |
Estimated daily Processing Score average: 1.6
Day 4: Comfort Classics
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Two-egg omelet with cheddar, spinach, and tomato | Eggs, cheddar cheese, spinach, tomato, butter |
| Lunch | Tuna salad on whole grain bread with mixed greens | Canned tuna in olive oil, celery, lemon, whole grain bread, mixed greens |
| Dinner | Whole wheat pasta with homemade meat sauce and a side salad | Whole wheat pasta, ground turkey, canned diced tomatoes, garlic, onion, olive oil, mixed greens |
| Snack | Plain yogurt with frozen berries | Whole milk yogurt, frozen mixed berries |
Estimated daily Processing Score average: 2.0
Day 5: Plant-Based
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Overnight oats with chia seeds, banana, and almond butter | Rolled oats, chia seeds, banana, almond butter, water or milk |
| Lunch | Chickpea and vegetable curry with quinoa | Chickpeas, diced tomatoes, spinach, onion, garlic, cumin, turmeric, quinoa |
| Dinner | Roasted sweet potato and black bean tacos | Sweet potatoes, black beans, corn tortillas, avocado, cilantro, lime |
| Snack | Homemade trail mix; sliced cucumber with hummus | Almonds, walnuts, dried fruit (no sugar added), cucumber, homemade hummus |
Estimated daily Processing Score average: 1.5
Day 6: Seafood Focus
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Poached eggs on whole grain toast with avocado | Eggs, whole grain bread, avocado, salt, pepper |
| Lunch | Tuna and white bean salad with lemon vinaigrette | Canned tuna, white beans, arugula, red onion, olive oil, lemon |
| Dinner | Garlic butter shrimp with roasted zucchini and quinoa | Shrimp, butter, garlic, zucchini, quinoa, lemon, parsley |
| Snack | Cheese and apple slices; handful of walnuts | Cheddar cheese, apple, walnuts |
Estimated daily Processing Score average: 1.7
Day 7: Prep-Ahead Sunday
| Meal | What to Eat | Key Ingredients |
|---|---|---|
| Breakfast | Banana pancakes with fresh berries (two-ingredient pancakes) | Eggs, banana, frozen berries, butter for the pan |
| Lunch | Leftover soup or grain bowl using the week's remaining ingredients | Remaining vegetables, grains, beans, protein -- clean out the fridge |
| Dinner | Roasted chicken thighs with root vegetables and a large green salad | Chicken thighs, sweet potatoes, carrots, onion, olive oil, mixed greens, vinaigrette |
| Snack | Celery sticks with peanut butter; dried fruit | Celery, peanut butter (peanuts + salt only), unsweetened dried fruit |
Estimated daily Processing Score average: 1.6
Weekly average Processing Score: approximately 1.7. This places every single day of the plan in Level 1 (Minimally Processed) territory. For comparison, the average score across our full database of nearly 2 million products is 7.3, and more than 41% of products score above 8.0 (ultra-processed). Eating this way for one week demonstrates how achievable it is to stay well below Level 2.
Meal Prep Strategy
The single biggest obstacle to avoiding ultra-processed food is time. When it is 6:30 PM and you are tired, the easiest option is always the packaged one. Meal prep eliminates that decision point by front-loading your cooking into one focused session. Sunday is the traditional prep day, but any day that works for your schedule is fine. For a deeper guide on reducing UPF through habit changes, see our guide to reducing ultra-processed food.
Sunday Prep Session (60-90 Minutes)
- Cook 2-3 cups of brown rice or quinoa. Store in an airtight container in the refrigerator. Lasts 4-5 days and serves as the base for lunches and dinners.
- Roast a large pan of mixed vegetables. Sweet potatoes, broccoli, bell peppers, and onions tossed in olive oil at 400 degrees Fahrenheit for 30 minutes. Use throughout the week as side dishes, salad toppings, or grain bowl additions.
- Cook a batch of dried beans or lentils. One pound of dried beans yields about 6 cups cooked -- enough for the week across tacos, salads, soups, and bowls.
- Prepare 2-3 proteins. Grill or bake chicken breasts, hard-boil a half-dozen eggs, and marinate fish for midweek dinners.
- Wash and chop vegetables. Pre-cut carrots, celery, cucumbers, and bell peppers for snacking and quick additions to meals.
Storage and Reheating
- Cooked grains: Refrigerate in sealed containers for up to 5 days. Reheat with a splash of water in a covered pot or microwave.
- Roasted vegetables: Refrigerate for up to 4 days. Reheat in a 350-degree oven for 8-10 minutes to restore crispness, or eat cold in salads.
- Cooked beans: Refrigerate for up to 5 days or freeze in 2-cup portions for up to 3 months. Thaw overnight in the refrigerator.
- Cooked proteins: Refrigerate for up to 3-4 days. Slice or shred before storing for faster meal assembly.
- Chopped raw vegetables: Store in containers lined with a damp paper towel for up to 5 days. Keep cut fruit separate and use within 2-3 days.
Batch Cooking Multiplier
Every recipe in this meal plan can be doubled or tripled with minimal extra effort. Doubling a pot of soup takes the same active time as making a single batch -- the only difference is a larger pot and more ingredients. Freeze the extras in individual portions for future weeks. Over time, you build a personal freezer inventory of homemade, minimally processed meals that rival the convenience of frozen dinners without the ultra-processing.
Substitution Guide
Not everyone likes every ingredient, and some items may not be available at your local store. The table below provides whole-food swaps that maintain similar nutritional profiles and processing scores. For more detailed swap recommendations across dozens of product categories, see our guide to reducing ultra-processed food.
| If You Don't Like... | Try Instead | Notes |
|---|---|---|
| Salmon | Trout, mackerel, or sardines | Any whole fish fillet works. Canned sardines are an affordable option. |
| Brown rice | Quinoa, farro, or barley | All whole grains score similarly. Cooking times vary -- check the package. |
| Chicken | Turkey, pork loin, or extra-firm tofu | Choose plain cuts without marinades or injected solutions. |
| Yogurt | Cottage cheese or kefir | Choose plain, unflavored varieties with short ingredient lists. |
| Oatmeal | Cream of wheat, millet porridge, or rice porridge | Look for single-ingredient versions with no added flavors. |
| Avocado | Hummus (homemade or short-ingredient-list store-bought) | Provides similar healthy fats and creamy texture for bowls and toast. |
| Black beans | Pinto beans, kidney beans, or lentils | All legumes are interchangeable in most recipes. Dried is cheapest. |
| Spinach | Kale, Swiss chard, or arugula | Any dark leafy green works. Kale holds up better in cooked dishes. |
| Shrimp | Scallops, cod, or tilapia fillets | Buy plain, unbreaded, with no added solutions or glazes. |
General rule: When substituting, the safest swap is always another single-ingredient whole food from the same food group. A whole grain for a whole grain, a plain protein for a plain protein, a fresh vegetable for another fresh vegetable. The processing score stays near 1.0 regardless of which specific item you choose.
What to Watch Out For
Even when you are cooking from scratch, ultra-processed ingredients can enter your meals through condiments, sauces, and pantry items you may not think to check. The meals in this plan are only as minimally processed as the ingredients you put into them. Here are the most common places where hidden ultra-processing sneaks in.
Salad Dressings and Condiments
Most commercial salad dressings contain soybean oil, high fructose corn syrup, modified food starch, xanthan gum, and artificial flavors -- even those labeled "light" or "healthy." This plan uses homemade vinaigrettes (olive oil, vinegar or lemon, salt, pepper) which take 30 seconds to shake together in a jar. For condiments like mustard, soy sauce, and hot sauce, look for versions with 4 or fewer recognizable ingredients.
Store-Bought Bread
Bread is one of the most consistently ultra-processed staple foods. Our analysis shows that even "whole wheat" bread at major retailers averages a Processing Score above 9.0 due to dough conditioners (DATEM, mono- and diglycerides), preservatives (calcium propionate), and added sugars. For this meal plan, look for bread with 5 ingredients or fewer: flour, water, yeast, salt, and optionally olive oil or honey. Sourdough from artisan bakeries is typically a safe choice. Learn more in our analysis of whether bread is ultra-processed.
Pasta Sauces
The dinner on Day 4 calls for canned diced tomatoes rather than jarred pasta sauce for a reason. Most commercial pasta sauces contain added sugar, soybean oil, citric acid, natural flavors, and sometimes calcium chloride. A simple sauce of canned diced tomatoes (tomatoes, tomato juice, citric acid), garlic, olive oil, and salt is faster to make than opening a jar and tastes better. Check our breakdown of whether pasta sauce is ultra-processed for brand-by-brand comparisons.
"Healthy" Packaged Snacks
Granola bars, protein bars, flavored nuts, dried fruit with added sugar, and "veggie chips" marketed as healthy alternatives are frequently ultra-processed. A granola bar with a Processing Score of 12 is not meaningfully different from a candy bar with a score of 14. This plan uses whole-food snacks exclusively: plain nuts, fresh fruit, cut vegetables with homemade dips, cheese, and plain yogurt. If you want portable snacks, make your own trail mix from raw nuts, seeds, and unsweetened dried fruit.
Corn Tortillas and Wraps
Traditional corn tortillas (corn, water, lime) are minimally processed. Many commercial versions add preservatives, dough conditioners, and cellulose gum. Flour tortillas are even more variable -- some brands list 15 or more ingredients. When buying tortillas for this plan, flip the package over and count the ingredients. Three to five ingredients is the target. Anything beyond that warrants a closer look at our guide to reading food labels.
The 5-ingredient rule of thumb: For any packaged item in this meal plan -- bread, tortillas, canned beans, nut butter, canned tomatoes -- check the ingredient list. If it has 5 or fewer recognizable ingredients, it is almost certainly minimally processed. If it has 10 or more, or includes ingredients you would not find in a home kitchen, consider a different brand or making it from scratch.
Frequently Asked Questions
Is it realistic to avoid all ultra-processed foods for a full week?
Yes, but it requires planning. This meal plan is designed around whole ingredients available at any grocery store. The key is shopping and prepping ahead of time -- particularly grains, proteins, and chopped vegetables -- so that each meal comes together in 15 to 30 minutes. Most people find that after one full week of eating this way, the routine becomes second nature and the perceived effort drops significantly.
How much does this meal plan cost per week?
For one person, expect to spend between $60 and $90 depending on your location, the store you shop at, and whether you buy organic. The biggest cost drivers are fresh proteins (salmon, chicken, shrimp) and fresh produce. You can lower costs by substituting frozen fish for fresh, buying frozen vegetables, purchasing store brand staples, and shopping seasonal produce. Our budget shopping guide has detailed strategies for reducing costs further without compromising on processing quality.
Can I repeat favorite days instead of cooking seven different menus?
Absolutely. The seven-day structure exists to provide variety and inspiration, not rigid rules. Many people pick three or four days they enjoy and rotate them throughout the week. Batch cooking on Sunday makes this especially practical -- prepare a large pot of soup, a big batch of grains, and roasted vegetables, then mix and match throughout the week. The goal is maintaining a low average Processing Score, not following the plan to the letter.
What condiments and seasonings can I use without adding ultra-processed ingredients?
Stick with single-ingredient or short-ingredient-list condiments. Extra virgin olive oil, real butter, plain mustard (mustard seed, vinegar, salt, turmeric), vinegar, lemon juice, soy sauce or tamari (soybeans, water, salt, wheat), and hot sauce with just peppers, vinegar, and salt are all minimally processed. Avoid commercial salad dressings, barbecue sauces, and ketchup unless you verify the ingredient list -- most contain high fructose corn syrup, modified starches, and artificial flavors.
How do I adapt this meal plan for a family of four?
Scale the shopping list quantities by roughly 3.5 times (accounting for smaller portions for children). The day-by-day structure stays the same -- simply increase recipe yields. Families often find it helpful to designate one or two "free choice" dinners per week where kids can request a favorite meal, as long as it is made from whole ingredients. Involving children in cooking and shopping also increases their willingness to eat less processed meals. Budget for a family of four typically runs $180 to $280 per week following this plan.
Continue Building Your UPF-Free Kitchen
Reducing UPF →
A step-by-step strategy for gradually lowering ultra-processed food in your daily routine
Shopping Guide →
Store-by-store and department-by-department strategies for navigating any grocery store
Ingredients to Avoid →
The specific ultra-processed ingredients to watch for on food labels and what they mean
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.