10 Wholesome Foods to Eat Every Week

Want to boost your health? Discover 10 wholesome foods packed with nutrients that can support heart health, digestion, and energy levels every week!
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Incorporating wholesome foods into your weekly meal plan can provide your body with the vital nutrients it needs to thrive. Eating a wide variety of nutrient-dense foods can support everything from your energy levels and immune function to improved digestion and mental clarity.

The key to a healthy diet isn’t just about avoiding certain foods—it’s about consistently including nourishing options that pack a punch when it comes to vitamins, minerals, fibre, and healthy fats. Whether you’re looking to boost your immune system, improve your heart health, or simply feel more energized throughout the day, focusing on whole, minimally processed foods can make all the difference.

In this article, we’ll explore ten wholesome foods that you should aim to eat every week. These foods are not only easy to find and versatile, but they also offer a powerhouse of nutrients that can help keep you feeling your best. From nutrient-rich leafy greens to heart-healthy fatty fish, incorporating these foods regularly into your diet will help you stay on track toward a healthier lifestyle.

1. Leafy Greens (Spinach, Kale, Arugula)

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Leafy greens are some of the most nutrient-dense foods you can add to your weekly diet. Varieties like spinach, kale, arugula, and Swiss chard are packed with vitamins and minerals that support overall health. They are especially rich in vitamins A, C, and K, as well as folate, iron, and calcium—all of which are essential for maintaining strong bones, a healthy immune system, and optimal blood health.

One of the great things about leafy greens is how versatile they are. You can toss them into a salad for a fresh, crunchy meal, blend them into smoothies for a nutrition boost, or sauté them with olive oil and garlic for a flavourful side dish. They’re low in calories and high in fibre, making them an excellent choice for anyone looking to maintain a healthy weight or improve digestion.

Beyond the basic nutrients, leafy greens also contain powerful antioxidants like lutein and zeaxanthin, which are known to support eye health. Their high levels of chlorophyll may also help to detoxify the body and reduce inflammation. Whether you choose to eat them raw, steamed, or baked into savoury dishes, adding a variety of leafy greens to your weekly meals is a simple way to keep your diet nutrient-packed and your body feeling energized.

2. Berries (Blueberries, Strawberries, Raspberries)

Section header: Berries (e.g., Blueberries, Strawberries, Raspberries)

Berries are a sweet and satisfying way to load up on essential nutrients. Whether you prefer blueberries, strawberries, raspberries, or blackberries, these colourful fruits are packed with fibre, vitamins, and powerful plant compounds that support overall health. Berries are particularly rich in vitamin C, which is crucial for immune function, collagen production, and skin health. They also contain manganese, which supports bone health and metabolism.

One of the standout benefits of berries is their high levels of antioxidants, especially anthocyanins, which give them their vibrant colour. These antioxidants help protect the body from oxidative stress, which can reduce inflammation and lower the risk of chronic diseases such as heart disease, cancer, and cognitive decline. The fibre content in berries promotes gut health by supporting the growth of beneficial bacteria and aiding digestion.

Berries are easy to incorporate into your weekly meals. Add them to your morning porridge or yoghurt, blend them into smoothies, or simply snack on them fresh throughout the day. Their natural sweetness makes them a healthy alternative to sugary treats, and because they’re low in calories, they’re a great option for those mindful of their weight.

By including a variety of berries in your diet, you’re adding a burst of flavour and packing in a host of nutrients that can help protect your body from illness and keep you feeling your best.

Learn more: Berries and their health benefits – WebMD

3. Oats

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Oats are a wholesome, fibre-packed grain that provides lasting energy and supports heart health. As a whole grain, oats are an excellent source of complex carbohydrates, which are slowly digested, helping to keep blood sugar levels stable and providing sustained energy throughout the day. They’re also rich in beta-glucan, a type of soluble fibre that can reduce cholesterol levels, promote heart health, and improve digestion.

Oats are incredibly versatile and can easily become a staple in your weekly meals. They’re most commonly enjoyed as porridge for breakfast, which can be customised with your favourite toppings like fruit, nuts, seeds, or honey. You can also make overnight oats, a convenient and delicious option for busy mornings. Beyond breakfast, oats can be used in baking, added to smoothies, or even ground into flour for healthier versions of baked goods like muffins or pancakes.

In addition to their heart-healthy benefits, oats are also a good source of essential vitamins and minerals like manganese, phosphorus, magnesium, and iron. They’re naturally gluten-free (though if you’re sensitive to gluten, make sure to choose certified gluten-free oats to avoid cross-contamination), making them a great option for those with dietary restrictions.

Eating oats regularly is a simple way to add more fibre to your diet, support healthy digestion, and keep you feeling full and energized. Whether you enjoy them sweet or savoury, oats are a nutritious addition to any meal plan.

Learn more: Oat health benefits – healthline.com

4. Nuts and Seeds (Almonds, Chia Seeds, Walnuts)

Section header: Nuts and Seeds (e.g., Almonds, Chia Seeds, Walnuts)

Nuts and seeds are tiny powerhouses of nutrition, offering a concentrated dose of healthy fats, protein, fibre, and a variety of essential vitamins and minerals. Whether you prefer almonds, walnuts, chia seeds, or flaxseeds, incorporating a handful of these nutrient-rich foods into your weekly diet can benefit your heart, brain, and overall well-being.

One of the primary benefits of nuts and seeds is their healthy fat content, particularly omega-3 and omega-6 fatty acids. These fats support heart health by reducing inflammation, lowering cholesterol levels, and improving blood vessel function. Walnuts, for example, are especially high in omega-3s, which are crucial for brain health and may reduce the risk of neurodegenerative diseases. In addition, nuts like almonds are rich in vitamin E, a powerful antioxidant that helps protect cells from damage and supports skin health.

Seeds such as chia and flax are packed with fibre, which aids digestion, helps regulate blood sugar, and promotes a feeling of fullness. They also contain essential minerals like magnesium, calcium, and zinc, which are important for bone health, immune function, and energy production.

Nuts and seeds are incredibly versatile and can be added to both sweet and savoury dishes. Sprinkle them over salads, yoghurt, or oatmeal, blend them into smoothies, or simply enjoy them as a quick snack. Chia seeds can also be used to make chia pudding, while flaxseeds can be added to baked goods or ground into smoothies for an extra nutrient boost.

By eating a variety of nuts and seeds each week, you’ll be nourishing your body with essential nutrients while enjoying their satisfying crunch and flavour.

Learn more: Nut/seed health benefits – betterhealth.vic.gov.au

5. Fatty Fish (Salmon, Sardines, Mackerel)

Section header: Fatty Fish (e.g., Salmon, Sardines, Mackerel)

Fatty fish are some of the most nutritious foods you can add to your diet, packed with high-quality protein, essential omega-3 fatty acids, and a range of vitamins and minerals that support heart and brain health. Salmon, sardines, mackerel, and other oily fish are rich in EPA and DHA—two types of omega-3s that are known for their anti-inflammatory properties and their ability to improve heart health by reducing triglycerides and blood pressure.

Omega-3 fatty acids are also crucial for brain function, contributing to cognitive health and potentially reducing the risk of depression and Alzheimer’s disease. Fatty fish are an excellent source of vitamin D, which is important for bone health and immune function, as well as B vitamins, particularly B12, which supports nerve function and energy production.

Incorporating fatty fish into your weekly meals is simple and rewarding. You can enjoy salmon baked, grilled, or pan-seared with your favourite seasoning. Sardines, while often overlooked, are a great budget-friendly option and can be added to salads or eaten on whole-grain toast. For those looking to up their omega-3 intake, mackerel is another nutrient-dense delicious option smoked, grilled, or canned.

If possible, aim to eat fatty fish at least twice a week to reap the full benefits of its heart-healthy fats and nutrient profile. Whether you’re looking to improve your cardiovascular health, support brain function, or simply enjoy a tasty, versatile food, adding more fatty fish to your diet is a smart and wholesome choice.

Learn more: Oily fish: mighty omega-3, or codswallop? – Oxfordshire City Council

6. Sweet Potatoes

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Sweet potatoes are a delicious, nutrient-dense root vegetable that adds both flavour and a wide array of health benefits to your diet. Known for their naturally sweet taste and vibrant orange colour, they are packed with beta-carotene, a powerful antioxidant that the body converts into vitamin A. This vitamin is essential for maintaining healthy skin, boosting immune function, and supporting eye health.

In addition to their impressive vitamin A content, sweet potatoes are rich in fibre, which aids digestion and helps keep you feeling full and satisfied. They also contain significant amounts of vitamin C, which plays a role in collagen production and immune support, and potassium, a mineral that helps regulate blood pressure by counterbalancing the effects of sodium.

One of the best things about sweet potatoes is their versatility in the kitchen. They can be roasted, mashed, baked, or even used in soups and stews. Whether you’re making sweet potato fries, adding them to salads, or incorporating them into casseroles, they offer a hearty, comforting option that pairs well with a variety of flavours. Plus, they provide a slower-releasing source of carbohydrates, making them a great option for sustained energy throughout the day.

Sweet potatoes are not only delicious but also packed with nutrients that support overall health. Adding them to your weekly meals is an easy way to enjoy a wholesome, naturally sweet food that’s beneficial for your eyes, skin, and digestion.

Learn more: Eat more Sweet Potato – verywellhealth.com

7. Eggs

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Eggs are one of the most versatile and nutrient-packed foods you can include in your weekly diet. Often referred to as nature’s multivitamin, eggs are a rich source of high-quality protein and provide essential vitamins and minerals that support overall health. A single egg contains all nine essential amino acids, making it a complete protein source that helps build and repair muscle tissue.

In addition to their protein content, eggs are packed with nutrients like vitamin B12, which is crucial for brain function and energy production, and choline, a nutrient that plays an essential role in maintaining healthy brain and liver function. Eggs are also an excellent source of vitamin D, which helps with calcium absorption and supports bone health.

One of the great advantages of eggs is how easy they are to prepare. Whether scrambled, boiled, poached, or made into an omelet, eggs are quick to cook and pair well with almost any meal. They can be enjoyed as a stand-alone dish for breakfast, used in salads, or incorporated into baked goods. Moreover, they are affordable and widely available, making them an accessible option for people looking to boost their nutrition without breaking the bank.

While eggs have historically been associated with cholesterol concerns, research has shown that for most people, eating eggs does not significantly impact blood cholesterol levels. In fact, their rich content of healthy fats and nutrients can help support heart health and overall well-being.

Including eggs in your weekly meals is an easy and effective way to get a protein boost and ensure you’re consuming a variety of important nutrients that benefit your body from head to toe.

Learn more: Top egg health benefits – BBC Pidgin

8. Legumes (Lentils, Chickpeas, Black Beans)

Section header: Legumes (e.g., Lentils, Chickpeas, Black Beans)

Legumes, including lentils, chickpeas, black beans, and more, are an excellent addition to any weekly meal plan due to their rich nutritional profile and versatility. As a plant-based source of protein, legumes are particularly valuable for those following vegetarian or vegan diets, but they also provide significant benefits for everyone. They are packed with fibre, which supports digestive health, regulates blood sugar levels, and promotes a feeling of fullness.

One of the standout nutrients in legumes is their high fibre content, which not only aids digestion but also helps maintain healthy cholesterol levels and reduces the risk of heart disease. They are also a good source of plant-based protein, making them an exquisite alternative to meat for those looking to reduce their intake of animal products. In addition to fibre and protein, legumes contain important minerals such as iron, magnesium, and folate, all of which are essential for energy production and overall health.

Legumes are incredibly versatile and can be used in a wide variety of dishes. Lentils make an excellent base for soups and stews, chickpeas can be transformed into hummus or roasted for a crunchy snack, and black beans are perfect for adding to salads, tacos, or grain bowls. They can also be used as a meat substitute in burgers or stir-fries.

Because legumes are budget-friendly and widely available, they are an accessible and sustainable food choice that can easily be incorporated into your weekly diet. Whether you’re looking to add more plant-based proteins or increase your fibre intake, legumes are a nutritious and wholesome option that can support heart health, digestion, and overall wellness.

Learn more: What are they and why are they good for you – zoe.com

9. Greek Yoghurt

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Greek yoghurt is a creamy, protein-rich dairy food that offers a wide range of health benefits, making it a fantastic addition to your weekly diet. Known for its thick texture and tangy taste, Greek yoghurt is higher in protein than regular yoghurt, making it a great option for those looking to support muscle repair and stay fuller for longer. It also contains probiotics—live, beneficial bacteria that promote gut health and aid digestion.

One of the standout features of Greek yoghurt is its impressive protein content. With roughly double the protein of regular yoghurt, it helps support muscle health, keeps you feeling satisfied between meals, and can even help regulate blood sugar levels. It’s rich in calcium and vitamin B12, both of which are essential for maintaining strong bones and supporting energy production.

Probiotics are another key benefit of Greek yoghurt. These live bacteria help balance the gut microbiome, promoting better digestion and potentially improving immunity. Maintaining a healthy gut can have a positive impact on overall health, from improved nutrient absorption to enhanced mood and reduced inflammation.

Greek yoghurt is versatile and can be enjoyed in many ways. It’s perfect as a base for smoothies, paired with fruit and granola for a nutritious breakfast, or used in savoury dishes like dips or salad dressings. For those watching their sugar intake, plain, unsweetened Greek yoghurt is the best option, allowing you to add your own natural sweeteners like honey or fresh berries.

Incorporating Greek yoghurt into your weekly routine is an easy way to boost your intake of protein, probiotics, and essential vitamins while supporting digestive health and keeping you energized throughout the day.

Learn more: Is Greek yogurt good for you? – eatingwell.com

10. Avocados

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Avocados are a unique and nutrient-packed fruit known for their creamy texture and high content of heart-healthy fats. Rich in monounsaturated fats, avocados help lower bad cholesterol (LDL) while boosting good cholesterol (HDL), making them a great addition to a heart-healthy diet. In addition to their beneficial fats, avocados are packed with fibre, vitamins, and minerals that support overall wellness.

One of the key nutrients found in avocados is potassium—an essential mineral that helps regulate blood pressure by balancing the effects of sodium in the body. In fact, avocados contain more potassium than bananas, making them powerful food for maintaining heart health and preventing hypertension. They are also rich in fibre, which supports digestion and promotes feelings of fullness, making them helpful for weight management.

Avocados are a versatile ingredient that can be incorporated into many meals. You can spread mashed avocado on toast, add slices to salads, blend them into smoothies, or use them as a base for creamy sauces or dips like guacamole. Their mild flavour and creamy texture make them an excellent complement to both savoury and sweet dishes.

In addition to their heart-healthy fats and fibre, avocados are a great source of vitamins C, E, K, and B vitamins, which support skin health, immunity, and energy production. Their antioxidant properties also help protect cells from oxidative stress and may contribute to anti-ageing benefits.

Including avocados in your weekly diet is an easy and delicious way to nourish your body with healthy fats, essential nutrients, and a dose of creamy goodness that enhances any dish.

Learn more: Avocado health benefits? – health.com

Conclusion

Incorporating wholesome, nutrient-rich foods into your weekly diet is one of the best ways to support your overall health and well-being. From the leafy greens that provide essential vitamins and antioxidants to the heart-healthy fats found in avocados and fatty fish, these foods offer a variety of benefits that can help you stay energized, boost your immune system, and promote long-term health.

By including these ten wholesome foods—leafy greens, berries, oats, nuts and seeds, fatty fish, sweet potatoes, eggs, legumes, Greek yoghurt, and avocados—into your meal plan, you’ll be fuelling your body with the vital nutrients it needs to thrive. They’re all versatile, easy to prepare, and delicious, making it simpler to maintain a balanced and nutritious diet that keeps you feeling your best.

Remember, balance and variety are key to a healthy diet, so mix and match these foods to keep your meals exciting and nourishing. Over time, you’ll notice the positive impact they have on your energy levels, digestion, and overall wellness, helping you stay on track with your health goals.

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