posted July 22, 2022 by Gina

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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 links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

In the event you follow me on social media, you’ve watched me cook quite a little bit of zucchini this week lol! I really like this time of summer and getting fresh veggies from my garden and farmer’s markets! Try these recipes that enhance that freshness like my Heirloom Tomato Salad,  Grilled Shrimp Panzanella Skewers or Grilled Vegetable Platter with Yogurt Mint Sauce. What’s your favorite summer vegetable?

With grocery prices soaring, a lot of us are having to regulate, reduce 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 may 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

I’m also excited to share the health foods diets Ultimate Meal Planner is now available! The 52 week spiral certain meal planner has weekly meal planning grids you may tear out and placed on your fridge if you happen to wish, a 12-week meal plan, 30 (15 recent) recipes, and tear-out grocery lists. I really 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!

Buy the meal planner here:

A note about WW Personal Points:

I now not provide points since they vary on the brand new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Search for the orange button within the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you may see the WW points and add it to your day (US only, you should be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In the event you’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you may 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 favor, you may seek for recipes by course within the index. Depending in your goals, you need 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 cash. You’ll dine out less often, waste less food and also you’ll have every little thing you would like available to assist keep you on the right track.

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

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 following day. The grocery list is comprehensive and includes every little thing you must make all meals on the plan.

MONDAY (7/25)
B: Freezer Breakfast Burritos*
L: Tuna Egg Salad on 1 slice whole grain bread
D: Lighter Eggplant Parmesan with a green salad*

Total Calories: 1,051**

TUESDAY (7/26)
B: LEFTOVER Freezer Breakfast Burritos
L: Tuna Egg Salad on 1 slice whole grain bread
D: LEFTOVER Lighter Eggplant Parmesan with LEFTOVER green salad
Total Calories: 1,051**

WEDNESDAY (7/27)
B: LEFTOVER Freezer Breakfast Burritos
L: Turkey Club and a peach
D: Chicken and Zucchini Stir Fry with ¾ cup brown rice

Total Calories: 1,076**

THURSDAY (7/28)
B: Peach Pie Cottage Cheese Bowls
L: Grilled Chicken Salad with Strawberries and Spinach (½ recipe)
D: Lomo Saltado (recipe x 2)

Total Calories: 912**

FRIDAY (7/29)
B: LEFTOVER Peach Pie Cottage Cheese Bowls
L: LEFTOVER Grilled Chicken Salad with Strawberries and Spinach
D: Mexican Shrimp Diablo with Quick Pot Cilantro Lime Rice
Total Calories: 1,078**

SATURDAY (7/30)
B: Caramelized Onion, Red Pepper and Zucchini Frittata and 1 cup pineapple
L: Spicy Tuna Poke Bowls (recipe x 2)
D: DINNER OUT

Total Calories: 665**

SUNDAY (7/31)
B: Peanut Butter Protein Oatmeal Cookies
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: Slow-Cooker Banh Mi Rice Bowls

Total Calories: 993**

*Prep Burritos and Eggplant and boil eggs Sunday night, if desired. Green salad includes 12 cups mixed greens, 4
scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette.  Put aside ½ the
salad, with dressing on the side, for dinner Tuesday.
**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.

*Google doc

Print Shopping List

Shopping List

Produce

• 3 medium peaches
• 1 (12-ounce) container fresh strawberries
• 1 medium pineapple
• 2 medium bananas
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 3 medium limes
• 2 kilos eggplant
• 2 medium ears of corn
• 3 medium PLUS 1 large zucchini
• 4 Persian cucumbers (can sub one other medium English, if desired)
• 1 medium English cucumber
• 1 small PLUS 2 medium PLUS 2 large jalapeno
• 2 medium red bell peppers
• 1 small yellow bell pepper
• 2 medium radishes
• 1 medium Russet or Yukon Gold potato
• 1 large head garlic
• 1 small shallot
• 1 (2-inch) piece ginger
• 4 medium carrots (or 1 small bag pre-shredded)
• 2 large bunches scallions (you would like about 20)
• 1 small bunch fresh Italian parsley
• 2 medium bunches fresh cilantro
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 small head Iceberg lettuce
• 6 medium tomatoes
• 3 medium red onions
• 1 medium white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 3 ounces thinly sliced deli turkey breast (I like Boar’s Head)
• 1 ½ kilos boneless, skinless chicken breast
• 1 pound lean sirloin steak
• 2 kilos large peeled and deveined shrimp
• 1 pound pork tenderloin
• 1 pound sushi grade tuna (for Saturday lunch. Buy frozen or at the tip of the week)

Grains*

• 1 medium package dry brown rice (or 8 cups pre-cooked)
• 1 small package long grain white or jasmine rice
• 1 loaf whole grain sliced bread (I like Dave’s Killer Bread)
• 1 package (8-inch) low carb flour tortillas (I take advantage of Ole Extreme Wellness)
• 1 small package quaint or quick oats
• 1 medium bag tortilla chips

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
• Sriracha sauce
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Reduced sodium soy sauce*
• Mirin
• Sesame oil
• Black sesame seeds
• Honey
• Cinnamon
• Golden balsamic vinegar
• Apple cider vinegar
• Distilled white vinegar
• Garlic powder
• Seasoning salt (comparable to Montreal Steak Grill Mates)
• Cumin
• Oregano
• Vanilla extract

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (15-ounce) tub part-skim ricotta cheese (I really like Polly-O)
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded cheddar or pepper jack cheese
• 1 (16-ounce) bag shredded part-skim mozzarella cheese (I like Sargento)
• 1 small package soft goat cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Eggplant Parmesan, if desired)
• 1 small wedge fresh Parmesan cheese
• 1 small box unsalted butter

Canned and Jarred

• 2 (2.6-ounce) packets light tuna in water
• 2 jars marinara sauce (or ingredients to make your personal)
• 1 (14.5-ounce) can fire roasted diced tomatoes
• 1 (15-ounce) can chicken broth
• 1 (15-ounce) can chickpeas
• 1 small jar peanut butter (or nut/seed butter of your alternative)
• 1 small can/jar chipotle peppers in adobo

Misc. Dry Goods

• Cornstarch
• 1 small package granulated sugar
• 1 small package brown sugar
• 1 small package sugar free chocolate chips (comparable to Lily’s)
• 1 small container vanilla protein powder (I like Orgain)
• 1 small package shelled pistachios (if buying from bulk bin, you would like 2 tablespoons)

Non-Food Items

*You may buy gluten free, if desired

 

Print Shopping List