posted August 5, 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

Know what one in all the things I like most about breakfast is? That you could have it for any meal you selected lol! Morning, noon or night!! Something on the normal side like my Corned Beef Veggie Hash is an amazing method to sneak some veggies in or pump up the protein with my Peach Pie Cottage Cheese Bowls (included on this week’s meal plan and who doesn’t like peach pie!!). Must feed a crowd- Veggie Ham and Cheese Breakfast Egg Casserole, wish to impress guests- Yogurt Sheet Pan Pancakes with Mixed Berries, irrespective of what or when, I’ve got you covered!

With grocery prices soaring, lots of us are having to regulate, cut back and/or get more creative with our meals. One in all 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

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 in the event you wish, a 12-week meal plan, 30 (15 recent) 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!

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 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 recent 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 a minimum of 1500 calories* per day. There’s nobody size suits all, it will 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 the whole lot you wish readily available to assist keep you heading in the right direction.

Lastly, in the event you’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 the whole lot it’s essential make all meals on the plan.

MONDAY (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Protein Egg and Quinoa Salad Jars
D: Cheesy Vegetarian Zucchini Enchiladas with Quick and Delicioso Cuban Style Black Beans (recipe x 2)

Total Calories: 1,085*

TUESDAY (8/9)
B: LEFTOVER Peach Pie Cottage Cheese Bowls
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Shrimp Scampi Tacos with Caesar Salad Slaw with LEFTOVER Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,055*

WEDNESDAY (8/10)
B: PB + J Smoothie
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Slow Cooker Pulled Pork on an entire wheat bun with Quick Cabbage Slaw (recipe x 2)

Total Calories: 984*

THURSDAY (8/11)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Slow Cooker Pulled Pork on an entire wheat bun with LEFTOVER Quick Cabbage Slaw

Total Calories: 1,033*

FRIDAY (8/12)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: Flounder Milanese with Arugula and Tomatoes and Homemade Rice Pilaf
Total Calories: 919*

SATURDAY (8/13)
B: Stuffed Bagel Balls (recipe x 2) with ½ cup mixed berries
L: Air Fryer Popcorn Chicken and ½ cup sliced cucumbers with Low-Fat Buttermilk Ranch Dressing
D: DINNER OUT

Total Calories: 559*

SUNDAY (8/14)
B: LEFTOVER Stuffed Bagel Balls with ½ cup mixed berries
L: Tomato, Fresh Mozzarella, Roasted Pepper on Whole Wheat Bread (recipe x 4)
D: Broiled or Grilled Pollo Sabroso with Peruvian Green Sauce, ¾ cup rice and Corn Tomato and Avocado Salad

Total Calories: 1,067*

*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 resembling coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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Shopping List

Produce

• 3 medium apples
• 2 medium (ripe) peaches
• 4 medium PLUS 1 large lemon
• 1 (1-pound) container fresh strawberries
• 1 dry pint fresh blueberries
• 2 (6-ounce) containers fresh berries (your selection)
• 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 1 large English cucumber
• 3 Persian cucumbers (can sub 1 medium English, if desired)
• 2 medium zucchini
• 1 large ear of corn
• 1 small PLUS 1 medium red bell pepper
• 3 medium jalapenos
• 1 large head garlic
• 8 ounces white mushrooms (whole or sliced)
• ½ ounce alfalfa sprouts
• 1 small bunch celery
• 1 small carrot
• 1 large bunch scallions
• 1 medium PLUS 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens or 1 teaspoon dry chives in Ranch Dressing, if desired)
• 1 small bunch/container fresh basil
• 1 small head white cabbage
• 1 small head Romaine lettuce
• 1 (10-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 dry pint cherry or grape tomatoes
• 1 medium PLUS 3 large vine-ripened tomatoes
• 2 small red onions
• 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 pound peeled and deveined jumbo shrimp
• 1 pound (4) skinless flounder fillets
• 1 pound boneless, skinless chicken breast
• 6 medium bone-in, skin on chicken thighs
• 2 ½ kilos boneless center cut pork loin roast

Grains*

• 1 small package (8-inch) flour tortillas
• 1 small package (6-inch) corn tortillas
• 1 loaf sliced whole grain bread
• 1 package whole wheat hamburger buns
• 1 large loaf whole wheat Italian or French bread (you wish 13 ounces)
• 1 small package unbleached all-purpose flour
• 1 small package dry quinoa (or ½ cup pre-cooked)
• 1 box 10 minute fast brown rice, resembling Uncle Ben’s
• 1 package angel hair spaghetti
• 1 package seasoned breadcrumbs
• 1 package panko breadcrumbs

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 cinnamon
• Honey (optional, for Cottage Cheese Bowls)
• Bay leaves
• Cumin
• Oregano
• Garlic powder
• Onion powder
• Red wine vinegar
• Apple cider vinegar
• White vinegar
• Balsamic vinegar
• White balsamic vinegar
• Crushed red pepper flakes
• Cayenne pepper (optional, for Popcorn Chicken)
• Chipotle chili powder
• Adobo seasoning
• Sazon
• Hickory liquid smoke
• NuNaturals Vanilla Liquid Stevia (or sweetener of your selection)
• Kansas City BBQ sauce (or ingredients to make your individual)
• Yellow mustard
• Light mayonnaise
• Dijon mustard
• Soy sauce*
• Optional bagel toppings: the whole lot bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 small box salted or unsalted butter
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 pint low fat buttermilk
• 1 small tub nonfat sour cream
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix (I like Sargento)
• 1 (8-ounce) block 1/3 less fat cream cheese
• 1 (4-ounce) chunk fresh mozzarella

Canned and Jarred

• 1 medium jar roasted red peppers
• 1 small can/jar anchovy filets
• 1 (5-ounce) can albacore tuna in water
• 1 small can/jar chipotle peppers in adobo
• 1 (8-ounce) can tomato sauce
• 1 (14.5-ounce) can vegetable broth (can sub ½ cup chicken broth in Zucchini Enchiladas, if desired)
• 1 (32-ounce) carton chicken broth
• 2 (15-ounce) cans black beans
• 1 small jar peanut butter

Misc. Dry Goods

• 1 small package brown sugar
• 1 small package shelled pistachios (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package dry or pre-cooked (refrigerated) lentils
• Baking powder

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

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