System Oz 4-Week Meal Plan & Shopping Lists

Don't worry. There are snacks and desserts.

System Oz 4-Week Meal Plan & Shopping Lists

On the System Oz whole-body wellness plan, you'll eat food that actually tastes good! The Dish crew put together a ton of great recipes packed with meat, beans, grains, veggies and fruits — all the healthy stuff your body needs without sacrificing flavor.

To get you started, here's a four-week meal plan of two brunches, two dinners, a snack and a dessert. There are also shopping lists to help you stock up on all the food you'll need to cook those recipes each week.

If you want to tailor this plan to your preferences, here's your System Oz-approved food list and snack list. Find the rest of the System Oz recipes here.

WEEK 1

Falafel Waffle With Lemon Yogurt

Braised Chicken With Spicy Kale & Cannellini Beans

Chickpea Pasta With Kale & Mushrooms

One-Pan Salmon With Chickpeas & Kale

Click here to download: System Oz Week 1 Shopping List.pdf


WEEK 2

Easy One-Pan Crispy Chicken With Beans & Arugula

Mushroom, Scallion & Spinach Frittata

Fire-Roasted Veggie Chili With Lentils & Spinach

Cheesy Baked Barley

Click here to download: System Oz Week 2 Shopping List.pdf


WEEK 3

Bright Butternut Squash Noodle Bowl With Chicken & Broccoli

Easy Green Salmon Bowl With Garlic & Ginger

Butternut Squash Noodle Lo-Mein

Easy Zoodle Shrimp 'Scampi'

Click here to download: System Oz Week 3 Shopping List.pdf


WEEK 4

Jamika's Thai Peanut Salad With Chicken

Shrimp & Bean Quinoa Bowl

Daphne's Turkey & Bean-Stuffed Peppers

Mediterranean Meatball Bowl With Olives, Feta & Quinoa

Click here to download: System Oz Week 4 Shopping List.pdf

These Everyday Activities You Probably Already Do Count as Exercise

Yes, that means your household chores, family care and commute.

Everyone knows that they need to exercise to stay healthy. The CDC recommends you get 150 minutes of physical activity a week — which comes out to about 30 minutes a day, five days a week. Now, if you have long work days, have a family to take care of, or don't exactly know where to begin, that can seem like a lot of structured fitness.

But even with your busy lifestyle, you could be doing things that already count as physical activity! Yes, that means your household chores, family care and commute. The National Heart, Lung, and Blood Institute says you can get a moderate-intensity work out and reduce your sedentary time by washing and waxing a car for 45–60 minutes; washing windows, floors, etc for 45–60 minutes; gardening for 30–45 minutes; pushing a stroller 1.5 miles in 30 minutes; or shoveling snow for 15 minutes.

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