Healthy Living Menu Plan

Looking to eat healthier without the hassle? Adding Michigan Apples to your weekly menu is a simple and delicious way to boost fiber intake, support weight management, and keep cravings in check. With just one apple providing around 4.5 grams of fiber, this naturally sweet snack helps you stay full longer while promoting steady energy levels.

Our Healthy Living Menu Plan is easy to follow and budget-friendly. Plus, with a simple shopping list, meal prep has never been easier!

Eat an Apple (or More!) a Day

Why every healthy grocery list should include apples

Michigan Apples are more than just a tasty snack—they’re packed with essential nutrients that support overall health. Here’s why you should add them to your daily routine:

  • High in Fiber for Digestive Health
    Apples are an excellent source of dietary fiber, with about 4.5 grams per medium apple. Fiber supports digestion, promotes gut health, and helps regulate blood sugar levels.

  • Steady Energy & Blood Sugar Balance
    Apples contain soluble fiber, including pectin, which slows digestion and prevents blood sugar spikes and crashes—helping to curb cravings and maintain steady energy throughout the day.

  • Rich in Vitamins & Antioxidants
    Loaded with vitamin C and antioxidants, apples help strengthen the immune system and fight free radicals that can cause cell damage.

  • Easy to Add to Any Meal
    Whether sliced into oatmeal, paired with peanut butter, or baked into a wholesome dessert, apples are a versatile ingredient that fits into any meal plan.

Simple & Affordable 1-Week Menu Plan

A nutritious, budget-friendly meal plan

A sample meal plan that is simple to shop for and packed with healthy ingredients.

This menu plan is intended as a general example of a healthy eating plan and may not be suitable for all dietary needs. Suggested portion sizes and calorie counts are approximate and should be adjusted based on your individual nutritional requirements and health goals. Feel free to make substitutions based on personal preferences or dietary restrictions.

Please consult your physician with any health-related concerns, including changes to your diet or starting an exercise routine. Information found at MichiganApples.com is not intended to diagnose or treat any disease and should never be substituted for professional medical advice or care.

MONDAY

Breakfast

  • 1 Cup Oatmeal (made with with following)
  • 1 Small Michigan Apple Chopped
  • 2 Tbsp Walnuts
  • 2 tsp Brown Sugar
  • ½ Cup Fat-Free Milk

380 Calories; 12g Fat; 56g Carbs; 12g Protein

Lunch

  • 1 ½  Cups Lentil Soup
  • 14 Whole Grain Crackers
  • 1 ½ oz 2% Cheese Cubes (about 6 cubes)
  • ½ Cup Grapes

532 Calories; 15g Fat; 79g Carbs; 20g Protein

Dinner

454 Calories; 17g Fat; 49g Carbs; 43g Protein

Snack

  • 1 – 100 Calorie Bag of Popcorn (like Pop Secret, 100 Calorie Snack Bags®)
  • 1 oz String Cheese
  • ½ Cup Grape Tomatoes

190 Calories; 10g Fat; 18g Carbs; 7.5g Protein

TUESDAY

Breakfast

  • 6 oz Low-Fat Vanilla Greek Yogurt
  • 1 Small Michigan Apple, Diced, with Cinnamon (add to yogurt)
  • 1 Packet Breakfast Biscuits (like Belvita®)

411 Calories; 11.5g Fat; 56g Carbs; 21g Protein

Lunch

410 Calories; 12g Fat; 57g Carbs; 18g Protein

Dinner

  • 4 oz Lean Hamburger on Whole Grain Bun, Lettuce, Tomato
  • 1 oz Baked Potato Chips
  • 1 Cup Baby Carrots and Cucumber Slices

447 Calories; 12g Fat; 53g Carbs; 31g Protein

Snack

213 Calories; 9g Fat; 26g Carbs; 11g Protein

WEDNESDAY

Breakfast

  • 2 Scrambled Eggs
  • 1 Whole Grain English Muffin
  • 1 tsp Butter or Spread
  • 2 Clementines

435 Calories; 20.5g Fat; 47g Carbs; 21g Protein

Lunch

  • 1 Serving Smart Tuna Apple Salad
  • ½ Whole Grain Pita Bread
  • ½ Cup Unsweetened Pineapple Chunks (canned, no-sugar-added)
  • 1 Cup Fat-Free Milk

495 Calories; 13g Fat; 55g Carbs; 26g Protein

Dinner

456 Calories; 10g Fat; 72g Carbs; 26g Protein

Snack

188 Calories; 12g Fat; 17g Carbs; 6g Protein

THURSDAY

Breakfast

322 Calories; 6g Fat; 52g Carbs; 14g Protein

Lunch

  • 1 – 300 to 400 Calorie Healthy Frozen Meal (like Performance Kitchen®, Healthy Choice®, Amy’s®, Lean Cuisine®)
  • 1 Michigan Apple

488 Calories; 14g Fat; 60g Carbs; 21g Protein

Dinner

  • 1 – 5 oz Serving of Rotisserie Chicken, No Skin
  • 1 Medium Baked Sweet Potato, with 1 tsp Butter or Spread
  • ½ Cup Broccoli Florets
  • 6 oz Low-Fat Vanilla Greek Yogurt

552 Calories; 14g Fat; 51g Carbs; 54g Protein

Snack

  • ¼ Cup Almonds, with ¼ Cup Raisins
  • 1 Sparking Water

315 Calories; 18g Fat; 35g Carbs; 8.5g Protein

FRIDAY

Breakfast

  • 1 Whole Grain English Muffin
  • 2 Tbsp Peanut Butter (spread on English muffin)
  • ½ Cup Unsweetened Michigan Cinnamon Applesauce

373 Calories; 17.5g Fat; 41g Carbs; 7g Protein

Lunch

  • 1 Fresh Orange
  • 1 Cup Fat-Free Milk
  • 1 Medium Baked Potato (topped with the following)
  • ½ Cup Broccoli Florets
  • ¼ Cup 2% Shredded Cheddar Cheese

427 Calories; 6g Fat; 72g Carbs; 22g Protein

Dinner

  • 1 – 6 oz Grilled Salmon Fillet
  • ½ Cup Roasted Red Potatoes
  • 10 Asparagus Spears
  • 1 Slice Whole Grain Baguette, Drizzled with 1 tsp Olive Oil

568 Calories; 24g Fat; 49g Carbs; 42g Protein

Snack

  • 1 Michigan Apple, Sliced (dip in a blend of the following)
  • ½ Cup Low-Fat Vanilla Greek Yogurt
  • ¼ Cup Low-Fat Granola

266 Calories; 2g Fat; 53g Carbs; 13g Protein

SATURDAY

Breakfast

  • 2 Whole Grain Freezer Waffles, Toasted
  • 2 Tbsp Light Syrup
  • 1 Small Banana, Sliced (to top waffle)
  • 1 Cup Low-Fat Milk

414 Calories; 9g Fat; 74g Carbs; 15g Protein

Lunch

508 Calories; 18g Fat; 69g Carbs; 17g Protein

Dinner

488 Calories; 183g Fat; 54g Carbs; 29g Protein

Snack

  • ⅓ Cup Hummus
  • 2 Cups Veggie Dippers (such as celery or carrots)

285 Calories; 18g Fat; 29g Carbs; 8g Protein

SUNDAY

Breakfast

423 Calories; 17g Fat; 64g Carbs; 10g Protein

Lunch

  • ½ Cup Seedless Grapes
  • 1 Cup Fat-Free Milk
  • 1 Whole-Grain Bagel Thin (served with the following)
  • 3 oz Natural Deli Ham
  • 1 oz 2% Cheddar Cheese
  • 1 Tomato Slice
  • Spinach

535 Calories; 9g Fat; 76g Carbs; 38g Protein

Dinner

  • ⅓ Cheese Pizza with Mushrooms, Red Pepper, and Onions
  • 2 Cups Green Salad (topped with the following)
  • 2 Tbsp Light Balsamic Dressing
  • ½ Michigan Gala Apple, Diced

447 Calories; 23g Fat; 49g Carbs; 13g Protein

Snack

  • 8 Whole Grain Crackers
  • 1 Tbsp Peanut Butter
  • 1 Orange

235 Calories; 10.5g Fat; 31g Carbs; 6.5g Protein

Sample Healthy Menu Shopping List

Find everything you need for a 1-week healthy meal plan, based on the sample plan above.

Fruits & Vegetables

  • Michigan Apples (approx. 10-12)
  • Asparagus Spears (10)
  • Baby Carrots
  • Baby Kale (¼ cup)
  • Banana (1 small)
  • Blueberries
  • Broccoli Florets (1 cup)
  • Brussels Sprouts (1 cup)
  • Clementines (2)
  • Cucumber (2)
  • Fresh Orange (2)
  • Fresh Peach (1)
  • Grapes
  • Green Beans (1 cup)
  • Lettuce (for burger topping)
  • Melon Cubes (1 cup)
  • Red Potatoes (½ cup roasted)
  • Spinach (10 oz bag)
  • Sugar Snap Peas (½ cup)
  • Tomato (2)

Protein & Dairy

  • Butter or Spread
  • Eggs
  • Fat-Free Milk (approx. 5 cups total)
  • Feta Cheese (4 oz crumbled)
  • Grilled Salmon Fillet (6 oz)
  • Lean Hamburger (4 oz)
  • Low-Fat Vanilla Greek Yogurt (4 servings)
  • Low-Sodium Turkey (Deli or Lunchmeat)
  • Mozzarella Cheese (shredded – ½ cup)
  • Natural Deli Ham (3 oz)
  • Pork Tenderloins
  • Rotisserie Chicken (1 serving)
  • Skinless Boneless Chicken Breasts (1 for dinner, 1 for salad)
  • String Cheese (1 oz)
  • 2% Cheddar Cheese (sliced, shredded, and cubed – approx. 5-6 oz total)
  • White Meat Tuna (6 oz can)

Grains & Bread

  • Instant Brown Rice
  • Whole Grain Baguette
  • Whole Grain Bread
  • Whole Grain Buns
  • Whole Grain Crackers
  • Whole Grain Dinner Roll
  • Whole Grain or Multi-Grain Penne Pasta (8 oz)
  • Whole Grain English Muffin
  • Whole Grain Freezer Waffles
  • Whole Grain Pita Bread
  • Whole-Grain Bagel Thin
  • Whole Wheat Tortilla

Pantry Items

  • Oatmeal
  • Breakfast Biscuits (like Belvita® – 1 packet)
  • Baked Potato Chips
  • 100-Calorie Popcorn Bag
  • Light Syrup
  • Brown Sugar
  • Hummus
  • Peanut Butter
  • Almond Butter
  • Almonds
  • Raisins
  • Granola
  • Apple Juice
  • Sparkling Water

Canned & Frozen Goods

  • Lentil Soup
  • Italian-Style Diced Tomatoes (2 cans, 14.5 oz each)
  • Cannellini Beans (15 oz can)
  • Unsweetened Pineapple Chunks (canned, no sugar added)
  • Frozen Healthy Meal (1, like Performance Kitchen®, Healthy Choice®, Amy’s®, Lean Cuisine®)
  • Reduced-Fat Ice Cream

Condiments & Seasonings

  • Olive Oil
  • Dijon-Style Mustard
  • Reduced-Fat Mayonnaise
  • Light Balsamic Vinaigrette
  • Fresh Thyme
  • Dried Rosemary
  • Fresh Lime Juice
  • Cinnamon
  • Sugar
  • Baking Soda
  • Salt
  • Black Pepper

Recipes

Find recipes for our healthy menu meal plan. Additional recipes linked in the text can be found at Michigan Apple Recipes.

Turkey Hummus Wrap

Makes 1 Serving

Ingredients:

  • 1 (10-inch) Whole Wheat Tortilla
  • 2 Tbsp Hummus
  • 3 Slices Low-Sodium Turkey
  • 1 Slice 2% Cheddar Cheese, Cut in Half
  • ¼ Cup Baby Kale, Loosely Packed

Directions:

  1. Lay the tortilla on a flat surface.
  2. Spread with hummus and top with turkey, cheese, and greens.
  3. Roll up and slice into 1-inch thick rounds.

Nutrition facts per serving: 313 Calories; 12g Fat; 34.5g Carbohydrate; 2g Fiber; 428mg Sodium; 16.5g Protein; 40mg Cholesterol

Recipe from Produce for Kids, Healthy Family Project

Smart Tuna Apple Salad

Makes 2 (1 cup) Servings

Ingredients:

  • 1 (6 oz) Can of White Meat Tuna, Packed in Water
  • 1 Large Stalk Celery, Minced
  • 4 Radishes, Minced
  • 1 Tbsp Minced Red Onion
  • ½ Michigan Apple, minced
  • 2-3 Tbsp Minced Flat-Leaf Parsley
  • 2 tsp Fresh Lime Juice
  • 3-4 Tbsp Reduced-Fat Mayonnaise
  • ¼ Cup Minced California Walnuts, Lightly Toasted

Directions:

  1. Place the tuna in a bowl and flake with a fork.
  2. Add remaining ingredients and mix well.

Nutrition facts per serving: 250 Calories; 12g Fat; 8g Carbohydrate; 2g Fiber; 160mg Sodium; 15g Protein; 25mg Cholesterol

Recipe adapted from a recipe by Mollie Katzen for www.walnuts.org

Greek Pasta with Tomatoes and Beans

Makes 6 Servings

Ingredients:

  • 2 (14.5 oz) Cans Italian-Style Diced Tomatoes (do not drain)
  • 1 (15 oz) Can Cannellini Beans, Rinsed and Drained
  • 10 oz Bag Baby Spinach
  • 8 oz Whole Grain or Multi-Grain Penne Pasta
  • 1 Cup Crumbled Feta Cheese

Directions:

  1. Cook the pasta according to package directions until al dente (do not overcook).
  2. While pasta cooks, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium-high heat. Reduce heat to low.
  3. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
  4. Add cooked pasta to sauce and heat through (about 3-5 minutes)
  5. Sprinkle with feta and serve.

Nutrition facts per serving: 309 Calories; 4g Fat; 50g Carbohydrate; 9g Fiber; 470mg Sodium; 23g Protein; 11mg Cholesterol

Recipe adapted from Bush’s Beans

Apple Cinnamon Muffins

Makes 12 Muffins

Ingredients:

  • ½ Cup Butter or Spread, Melted
  • ¾ Cup Sugar
  • 1 Egg
  • 1 Cup Low-Fat buttermilk
  • ½ tsp Salt (optional)
  • 1-1/2 Cup Diced Michigan Apple
  • 1 ¾ Cup White Whole Wheat Flour
  • 1 tsp Baking Soda
  • 1 tsp Cinnamon

Topping:

  • 1 tsp Cinnamon
  • 2-3 tsp Sugar

Directions:

  1. Preheat oven to 375° F.
  2. Blend spread or butter, sugar, and egg until smooth.
  3. Add buttermilk, salt, and apples and mix well.
  4. Stir together flour, soda, and cinnamon and add to the buttermilk mixture. Mix until all ingredients are blended.
  5. Spoon into muffin pan coated with vegetable cooking spray or into paper muffin cups.
  6. Bake for approximately 20 minutes.

Nutrition facts per muffin: 174 Calories; 6g Fat; 27g Carbohydrate; 2g Fiber; 141mg Sodium; 3.5g Protein; 194mg Cholesterol

Chicken Crunch Salad with Apples

Makes 4 Servings

Ingredients:

  • 4 (3 oz) Chicken Breasts
  • 1 Pkg (10 oz) Salad Greens
  • 3 Tbsp Light-Balsamic Vinaigrette
  • ½ Cup Kalamata Olives, Chopped
  • ½ Cup Pistachios, Chopped
  • ½ Cup Mozzarella Cheese, Shredded
  • 1 Michigan Apple, Sliced
  • 1 Cucumber, Sliced

Directions:

  1. Cook chicken on preheated medium-high grill for 3-4 minutes per side, or until golden in color and firm to the touch. Set aside to cool.
  2. Toss salad, dressing, olives, pistachios, cheese, apple, and cucumber in a large mixing bowl. Top with sliced chicken.

Nutrition facts per serving: 457 Calories; 18g Fat; 56.6g Carbohydrate; 7.5g Fiber; 498mg Sodium; 16g Protein; 16mg Cholesterol

Recipe from Produce for Kids, Healthy Family Project

Looking for more healthy recipe inspiration?

Find More Michigan Apple Recipes

References:

  1. Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Reviews 2004;62:1-17.
  2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women. Am J Clin Nutr 2001;73:1010-1018.
  3. Lin BH, Morrison BM. Higher fruit consumption linked with lower body mass index. Food Review 2002;25(3):28-32.