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Abel & Cole’s 7-Day Whole Foods Meal Plan

Cutting back on ultra-processed food doesn't mean sacrificing flavour, comfort or convenience. Created by our Lead Recipe Developer, Jassy Davis, our 7-Day Whole Foods Meal Plan swaps processed shortcuts for whole, organic ingredients that taste richer and fresher – with a full week of delicious, balanced breakfasts, lunches and dinners designed to make 'unprocessing' feel effortless, even in the busiest week.

Did you know that 57% of the average UK diet is now made up of ultra-processed foods (or UPFs)? But while two thirds of us are doing our best to avoid UPFs, that can often be a tricky task. In their ‘How the UK Really Eats’ report, Good Food Nation 2026 found that 77% of those who meal plan more than a week in advance are more likely to avoid UPFs – so we’re here to help with that! If you’ve already read our guide to Simple Swaps for an Unprocessed Kitchen, think of this as the next step. A full week of ready-made meals rather than single swaps.

What’s the 7-Day Whole Foods Meal Plan all about?

Rather than another list of what to cut out, our new, chef-created 7-Day Whole Foods Meal Plan is a celebration of what real food can be: vibrant, satisfying, and quicker to make than you'd think!

Breakfasts are a mix of prepare-ahead options during the week, with more indulgent brunch-style sharing meals for the weekend. Lunches and dinners are based on the idea of ‘cook once, eat twice’, so you can enjoy half of your meal for dinner, and then warm up the other half for lunch the next day. This helps cut cooking time (saving energy) and makes it easier to batch cook UPF-free meals for the week.

We’ve also packed these recipes full of incredible seasonal, organic ingredients that look, smell, and taste amazing. So, you’ll be genuinely excited to cook and savour each dish.

Following a vegetarian, vegan or gluten-free diet, or keeping an eye on the budget? Read the Common Questions section below for simple ways to make this plan your own.

Delicious meals being prepped

Your Full Week of Unprocessed Breakfasts, Lunches and Dinners

Each recipe makes two servings

Monday

Breakfast: Grab & Go Kefir Chia Pudding (top tip: you can simply swap blood oranges for another of our seasonal orange varieties to enjoy this one throughout the year)
Lunch: Butternut Squash, Coconut & Ginger Soup (we love ours served with crusty organic bread)
Dinner: Chicken & Mushroom Tagliatelle

Friday

Breakfast: Crunchy Homemade Granola (serve with yogurt and blackberries, or other seasonal fruit)
Lunch: Cheddar, Lentil & Bean Bake
Dinner: (No) Butter Chickpeas (serve with roti and a red onion salad)

Saturday

Breakfast: Quick & Easy Shakshuka
Lunch: (No) Butter Chickpeas
Dinner: Wild Venison Steak, Roast Sweet Potato & Goat's Cheese Salad

Sunday

Breakfast: Easy Breakfast Waffles (top tip: serve with a drizzle of organic honey)
Lunch: Pan Roasted Chicken & Grapes
Dinner: Butternut Squash, Coconut & Ginger Soup

Common Questions About the 7-Day Whole Foods Meal Plan

What counts as a whole food?

Whole foods are ingredients that are still close to their natural state, like fresh vegetables, fruit, whole grains, beans, nuts, meat and fish, rather than food that's been through several rounds of factory processing with added sugar, salt, flavourings or preservatives. This plan builds every meal around whole foods first, so you get the ultra-processed stuff out of your day without giving up flavour.

Can I make this plan vegetarian, vegan or gluten-free?

Easily. Three of the seven dinners here, the Halloumi, Sweet Potato & Courgette Tray Bake, the Cheddar, Lentil & Bean Bake and the (No) Butter Chickpeas, are already vegetarian, so swap out the chicken or venison nights for a second helping of one of those. For a gluten-free week, the venison and shakshuka are the easiest fit as they don't rely on pasta, bread or roti, and you can swap the tagliatelle for rice or your own gluten-free pasta, and the roti for a gluten-free flatbread. Always check the full ingredient list on each recipe page if you're catering for coeliac disease or a severe allergy. For more plant-based ideas, our Plant-Powered Favourites Box is a good place to start.

How do I batch cook and store the extra portions?

This plan already does most of the batch cooking for you. Several dinners reappear as the next day's lunch, so you'll cook far fewer times than you'd expect for twenty-one meals in a week. Once a dish is cooked, keep it covered in the fridge for a couple of days, or freeze whatever you won't eat within that time and defrost it for a night when you don't feel like cooking.

Will this meal plan work on a budget?

Whole foods don't have to cost more. Swapping packaged, processed meals for simple staples like lentils, chickpeas, seasonal veg and batch-cooked food you can freeze usually costs less over a week, not more. If you want extra help keeping costs down, our Fruit & Veg Boxes and organic pantry range are built around seasonal, good-value staples.

Can I get everything delivered in one go?

Yes. Every recipe in this plan links straight to its page, where you can add every ingredient to your basket in one click, so there's no need to write out a separate shopping list by hand. Start with one of our Fruit & Veg Boxes for your fresh veg, then top up with whatever each recipe needs.

Published September 2026

Discover more delicious, unprocessed recipes, here.

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