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A free 7-day, flexible weight reduction meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Free 7 Day Healthy Meal Plan (April 1-7)

As spring continues to bloom, artichokes, arugula, and asparagus are a number of the first vegetables able to harvest, but don’t ignore beets, Brussel sprouts, and leeks too! What’s your favorite early spring veggie?

With grocery prices soaring, lots of us are having to regulate, cut back and/or get more creative with our meals. Considered one of absolutely the BEST ways to remain inside a budget and maintain healthy eating habits is to MEAL PLAN. You’ll be able to get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Ultimate health foods diets Meal Planner

Get the health foods diets Ultimate Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge for those who wish, a 12-week meal plan, 30 (15 latest) recipes, and tear-out grocery lists. I like starting my week with gratitude, affirmations and intentions, so I included an area for that as well. I hope you’ll love this as much as I do!

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A note about WW Points

Should you’re following Weight Watchers, all of the recipes here have been updated to reflect the brand new Weight Watchers program, with points displayed under the recipe title. The ww button within the recipe card takes you to the Weight Watchers website where you possibly can see the recipe builder used to find out those points and add it to your day (US only, you have to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should you’re latest to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you possibly can see my previous meal plans here) which might be meant as a guide, with loads of wiggle room so that you can add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Depending in your goals, it is best to aim for at the very least 1500 calories* per day. There’s nobody size suits all, this can range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that may make grocery shopping a lot easier and far less stressful. Save you time and money. You’ll dine out less often, waste less food and also you’ll have all the pieces you wish available to assist keep you on the right track.

Lastly, for those who’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you possibly can join here. I’m loving all of the ideas everyone’s sharing! Should you want to get on the e-mail list, you possibly can subscribe here so that you never miss a meal plan!

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Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for 2 nights or lunch the subsequent day. The grocery list is comprehensive and includes all the pieces you have to make all meals on the plan.

MONDAY (4/1)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and 1 cup pineapple
L: Hearts of Palm Peanut Noodle Stir Fry
D:Spinach Artichoke Lasagna Roll-Ups with a green salad*
Total Calories: 1,116**

TUESDAY (4/2)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and 1 cup pineapple
L: LEFTOVER Spinach Artichoke Lasagna Roll-Ups with a green salad
D: Turkey Picadillo with ¾ cup brown rice and Quick Cabbage Slaw
Total Calories: 1,192**

WEDNESDAY (4/3)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and a kiwi
L: LEFTOVER Spinach Artichoke Lasagna Roll-Ups with a green salad
D: Marry Me Chicken with Quinoa # and Easy Broccolini

Total Calories: 1,162**

THURSDAY (4/4)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and a kiwi
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D:One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,022**

FRIDAY (4/5)
B: Air Fryer Breakfast Banana Split
L: Rainbow Quinoa Salad with Lemon Dressing
D:Korean-Inspired Salmon Tacos Spicy Slaw and Roasted Asparagus
Total Calories: 1,110**

SATURDAY (4/6)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT

Total Calories: 725**

SUNDAY (4/7)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Classic Chicken Salad with 1 cup mixed greens in a complete wheat low carb tortilla and an apple
D: Crockpot Balsamic Pork Roast with Paprika Smashed Potatoes and Garlic Butter Mushrooms

Total Calories: 1,091**

*Green salad includes 8 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Put aside 2 servings (with dressing on side) for lunch Tues/Wed.
**That is only a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add more food comparable to coffee, beverages, fruits, snacks, dessert, wine, etc.

#Make an additional 2 cups quinoa for lunch Thurs/Fri.

*Google doc

Print Shopping List

Shopping list

Produce

• 4 medium kiwi
• 2 small mango
• 1 small pineapple
• 5 medium bananas
• 4 medium apples
• 1 (6-ounce) container blueberries
• 1 (6-ounce) container raspberries
• 1 medium lemon
• 2 medium limes
• 1 medium (6-ounce) Hass avocado
• 1 large head garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno
• 3 medium red bell peppers
• 1 medium yellow bell pepper
• 2 medium bunches broccolini
• 1 bunch (about 1 ¼ pound) asparagus
• 1 pound Cremini or Baby Bella mushrooms
• 1 small bunch celery
• 3 medium carrots (or 1 small bag pre-shredded)
• 1 small bag tri-color coleslaw mix
• ½ small head red cabbage (or 1 small bag pre-shredded)
• ½ small head white cabbage (or 1 small bag pre-shredded)
• 1 pound baby gold potatoes
• 1 ½ kilos Russet or Latest potatoes
• ¼ pound (or 1 small bag pre-shredded) Brussels sprouts (can sub ½ cup extra cabbage in Quinoa Bowl, if desired)
• 3 Persian (mini) cucumbers (or 1 large English)
• 1 large bunch scallions
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• 1 small bunch/container chives (can sub scallion greens for garnish on Egg Salad, if desired)
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell mixed greens
• 1 dry pint cherry or grape tomatoes
• 2 medium vine ripened tomatoes
• 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 ¼ kilos 93% lean ground turkey
• 1 pound Italian chicken sausage
• 2 kilos boneless, skinless chicken breasts (or buy just one pound now and buy a rotisserie chicken fresh later in week for Chicken Salad)
• 1 pound wild salmon fillet
• 1 pound jumbo cooked peeled shrimp
• 1 (2-pound) boneless pork shoulder sirloin roast

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Regular or light mayonnaise (I like Sir Kensington)
• Paprika
• Sesame oil
• Reduced sodium soy sauce*
• Sriracha sauce
• Sesame seeds
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Cumin
• Bay leaves
• Apple cider vinegar
• Oregano
• Crushed red pepper flakes
• Rosemary
• Garlic powder
• Pure maple syrup
• Ground cinnamon
• Toasted sesame oil
• Gochujang*
• Dijon mustard
• Seasoning salt
• Balsamic vinegar
• Worcestershire sauce
• Honey

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) block reduced fat cream cheese
• 1 (8-ounce) bag part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container half and half
• 1 small box unsalted butter

Grains

• 1 package large whole wheat low carb large tortillas (comparable to La Tortilla Company)
• 1 small package corn tortillas (you wish 8)
• 1 small loaf sourdough bread
• 1 package lasagna noodles
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package dry quinoa
• 1 small package unbleached all-purpose flour
• 1 small package quick or old-fashioned oats
• 1 large bag tortilla chips

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar sundried tomatoes in oil
• 1 small jar green Spanish pitted olives
• 1 medium jar/can artichoke hearts (you wish at the very least 5 ounces)
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato sauce
• 1 jar marinara sauce (or ingredients make your individual)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken broth

Frozen

• 1 (5-ounce) package frozen chopped spinach

Misc. Dry Goods

• 1 (12-ounce) package Palmini (hearts of palm) linguini
• 1 small package chia seeds (if buying from bulk bin, you wish about ¾ cup)
• 1 small package pecan halves (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package whole almonds (if buying from bulk bin, you wish ¼ cup)
• 1 small package dried unsweetened shredded coconut
• 1 small package brown sugar
• Monk fruit sweetener or stevia (can sub maple syrup or honey in Chia Pudding, if desired)
• Coloured sprinkles (optional, for serving with Breakfast Banana Split)

Non-Food Items

*You’ll be able to buy gluten free, if desired

Print Shopping List