posted July 29, 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

As we head into the ultimate stretch of summer, a lot of us have gardens which are overflowing! Don’t let your veggies go to waste! Freeze what you possibly can, share with a neighbor, and even donate to a neighborhood food bank if you could have one in your area. Keep recipes like my Late Summer Vegetable Enchilada Pie, Summer Vegetables with Sausage and Potatoes Skillet or my Crustless Summer Zucchini Pie readily available to make use of up all those veggies or to make a dish to share! And if you happen to need a recipe for zucchini bread, I added that to this week’s meal plan! Don’t forget to envision out the remaining of my zucchini recipes.

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. Certainly 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 sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge if you happen to wish, a 12-week meal plan, 30 (15 latest) 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 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 possibly can see the WW 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

In the event 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 are 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 no less than 1500 calories* per day. There’s nobody size matches all, this may 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 every thing you would like readily available to assist keep you on course.

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 possibly can 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 possibly can 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 thing it’s worthwhile to make all meals on the plan.

MONDAY (8/1)
B: Huevos Pericos (½ recipe) with 1 ounce avocado
L: Chicken Waldorf Salad with 6 Triscuits
D: Giant Zucchini Parmesan with 2 Easy Garlic Knots

Total Calories: 1,089*

TUESDAY (8/2)
B: Huevos Pericos (½ recipe) with 1 ounce avocado
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Loaded Nachos with Ground Turkey, Beans and Cheese
Total Calories: 1,059*

WEDNESDAY (8/3)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Baked Pesto Chicken Breast with Corn Tomato Avocado Salad
Total Calories: 949*

THURSDAY (8/4)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: 2 servings Sausage Stuffed Zucchini Boats with 2 cups arugula, 1 tablespoon shaved parmesan and a pair of teaspoons
light vinaigrette

Total Calories: 1,000*

FRIDAY (8/5)
B: Pineapple Chia with Cottage Cheese* (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: Scallops with Corn and Tomatoes with Orzo with Zucchini and Tomato
Total Calories: 1,097*

SATURDAY (8/6)
B: Pineapple Chia with Cottage Cheese (recipe x 2)
L: Grilled Peach and Watermelon Burrata Salad
D: DINNER OUT

Total Calories: 703*

SUNDAY (8/7)
B: Chocolate Chip Zucchini Bread with ¾ cup plain Greek yogurt and ½ cup mixed berries
L: Air Fryer Chicken Tenders and eight baby carrots with Low-Fat Buttermilk Ranch Dressing
D: Angel Hair with Shrimp and Asparagus

Total Calories: 1,096*

*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 5 jars Thursday night for Friday and Saturday breakfast, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 small banana
• 1 medium Granny Smith apple
• 4 medium peaches
• 1 mini seedless watermelon
• 1 medium pineapple
• 2 (6-ounce) container berries (your alternative)
• 2 medium lemons
• ½ pound red seedless grapes
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 1 large head garlic
• 1 medium jalapeno (optional topping for Nachos)
• 1 medium red bell pepper
• 5 small Persian cucumbers
• 4 medium PLUS 2 large PLUS 1 giant zucchini
• 5 large ears of corn
• 1 small bunch celery
• 1 medium bag baby carrots
• 1 pound fresh asparagus
• 1 medium bunch scallions
• 1 (1-pound) clamshell/bag baby arugula
• 1 (1-pound) clamshell mixed greens
• 1 small package watercress
• 1 small container/bunch chives
• 1 small container/bunch basil
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 9 medium plum tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 ½ kilos (3) boneless, skinless chicken breasts
• 1 ¼ kilos (12) boneless, skinless chicken breast tenders
• ½ pound 99% lean ground turkey breast
• 14 ounces Italian chicken sausage (I like Al Fresco)
• 1 pound (16) large sea scallops
• 1 pound large peeled and deveined shrimp

Grains*

• 1 box Triscuits
• 1 package baked tortilla chips
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat (or whole wheat) flour
• 1 package white or whole wheat seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 small bag dry brown rice (or 1 ½ cups pre-cooked)
• 1 package orzo pasta
• 1 package angel hair pasta

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)
• Ground ginger
• Ground cinnamon
• Pure maple syrup
• Light mayonnaise (I like Hellman’s)
• Cumin
• Garlic powder
• Onion powder
• Sriracha sauce
• Furikake (can sub crumbled, roasted seaweed and/or sesame seeds in Salmon Bowls, if desired)
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Balsamic glaze (I like Delallo)
• Vanilla extract
• White balsamic vinegar
• Crushed red pepper flakes
• Herbs de Provence

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box butter
• 1 (16-ounce) tub fat free or light sour cream
• 1 (16-ounce) PLUS 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 (32-ounce) container 2% cottage cheese (I like Good Culture)
• 1 small tub Garlic and Herb or Chive Boursin Cheese
• 1 pound (4 small balls) burrata cheese
• 1 (8-ounce) bag part-skim shredded mozzarella (I like Polly-O)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 large wedge fresh Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan in Zucchini Parmesan, if
  desired)
• 1 pint 1% buttermilk
• 1 (8-ounce) container unsweetened almond milk
• 1 quart unsweetened pineapple juice
• 1 tub Pico de Gallo (or ingredients to make your personal)

Canned and Jarred

• 1 small jar peanut (or almond) butter
• 1 large jar marinara (or ingredients to make your personal)
• 1 (32-ounce) carton low sodium chicken broth
• 1 jar/can fat free spicy black bean dip (comparable to Desert Pepper Trading Company Black Bean Dip
  or Trader Joe’s)
• 2 (5-ounce) cans skinless wild pink or red salmon
• 1 small jar unsweetened apple sauce

Frozen

• 1 small package strawberries

Misc. Dry Goods

• 1 small package pecans or walnuts (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package chia seeds (if buying from bulk bin you would like about ¾ cup)
• 1 small package brown sugar
• 1 package semi-sweet chocolate chips
• Baking powder
• Baking soda
• 1 bottle white wine

*You may buy gluten free, if desired

Print Shopping List