posted August 13, 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

While most of us are still lucky enough to be having fun with the last lazy days of summer, a few of you might have already sent your kids back to high school!! I’m all the time thankful that here in Long Island we now have a couple of more weeks! For those already packing lunches- do that cute and healthy Bento Box Turkey Club Roll Up! Needing some quick snacks for after school? Take a look at my Pepperoni Pizza Bites or Donut Shaped Apple Snacks for a fast and simple fix!

With grocery prices soaring, a lot of us are having to regulate, cut back 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 possibly can 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 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 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, it’s essential to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

For those who’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 favor, you possibly can seek for recipes by course within the index. Depending in your goals, you must aim for at the least 1500 calories* per day. There’s nobody size matches all, this can range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that can 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 little thing you would like readily 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 possibly can join here. I’m loving all of the ideas everyone’s sharing! For those who 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 subsequent day. The grocery list is comprehensive and includes every little thing it’s worthwhile to make all meals on the plan.

MONDAY (8/15)
B: Easy Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 ounce sourdough bread
D: Stuffed Eggplant Parmesan with a green salad*

Total Calories: 1,005**

TUESDAY (8/16)
B: LEFTOVER Easy Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 ounce sourdough bread
D: Easy Pot Pork Carnitas with 2 corn tortillas, Pico de Gallo and 1 ounce avocado

Total Calories: 1,011**

WEDNESDAY (8/17)
B: LEFTOVER Easy Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Chickpea Egg Salad
D: LEFTOVER Easy Pot Pork Carnitas over Chipotle’s Cilantro Lime Rice and Skillet Mexican Zucchini

Total Calories: 1,163**

THURSDAY (8/18)
B: Peach Banana Green Smoothie with Hemp Seeds with 1 scoop protein powder (½ recipe)
L: LEFTOVER Chickpea Egg Salad
D: Spaghetti with Chicken and Grape Tomatoes

Total Calories: 985**

FRIDAY (8/19)
B: Peach Banana Green Smoothie with Hemp Seeds with 1 scoop protein powder (½ recipe)
L: LEFTOVER Chickpea Egg Salad
D: Grilled Salmon with Avocado Bruschetta # with Broccoli and Orzo
Total Calories: 1,155**

SATURDAY (8/20)
B: High Protein Oat Waffles (recipe x 2) with 1 tablespoon peanut butter and ½ banana
L: Grilled Shrimp and Vegetable Bowls
D: DINNER OUT

Total Calories: 516**

SUNDAY (8/21)
B: LEFTOVER High Protein Oat Waffles with 1 tablespoon peanut butter and ½ banana
L: BLT Salad with Avocado
D: Caesar-Marinated Chicken Kabobs with Zucchini and Grilled Romaine with Houston’s Couscous Salad

Total Calories: 968**

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

# Prep and grill shrimp and veggies for Saturday lunch, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 5 medium PLUS 1 large (ripe) bananas
• 2 large peaches
• 5 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 2 large (7-ounce) Hass avocados
• 2 kilos (2 medium) eggplant
• 1 small bunch radishes
• 4 small ears of corn
• 1 large red bell pepper
• 2 kilos (about 4 medium) zucchini
• 1 small cucumber
• 4 large heads garlic
• 1 medium jalapeno
• ½ pound broccoli florets
• 1 medium carrot
• 1 small bunch scallions
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh mint
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 (5-ounce) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 2 large heads Romaine lettuce
• 6 medium PLUS 1 large vine-ripened tomatoes
• 4 medium Roma tomatoes
• 1 dry pint PLUS 1 pound grape or cherry tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 3 sweet Italian sausage links (about ½ a pound)
• 1 package center-cut bacon
• 2 ¼ kilos boneless, skinless chicken breasts
• 2 ½ kilos boneless pork shoulder blade roast
• 1 ½ kilos (4) wild salmon filets
• 12 ounces large peeled and deveined shrimp

Grains*

• 1 small package old-fashioned oats
• 1 small package oat flour (can process oats within the blender as a substitute, if desired)
• 1 small package corn tortillas
• 1 small sourdough roll (about 2 ounces)
• 1 small package dry long grain white or Basmati rice
• 1 package spaghetti
• 1 package orzo pasta
• 1 small package whole wheat couscous

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)
• Pure maple syrup
• Ground cinnamon
• Balsamic glaze
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Cumin
• Sazon
• Dried oregano
• Bay leaves
• Adobo seasoning
• Garlic powder
• Apple cider vinegar
• Dried basil
• NuNaturals liquid Stevia (or sweetener of your selection)
• Balsamic vinegar
• Vanilla extract
• Onion powder
• Smoked paprika
• Cayenne pepper
• Light mayonnaise
• Dijon mustard

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (16-ounce) tub 4% (whole milk) small curd cottage cheese (I like Good Culture)
• 1 (16-ounce) tub 2% (low fat) cottage cheese
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 quart unsweetened almond (or other nondairy) milk
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge Pecorino Romano (can sub 4 teaspoons Parmigiano in Eggplant Parmesan, if desired)
• 1 small wedge Parmigiano Reggiano
• 1 small package queso blanco, queso fresco, cotija or feta cheese

Canned and Jarred

• 1 small jar peanut butter
• 1 small can/jar anchovy fillets
• 1 small can/jar chipotle peppers in adobo
• 3 (15-ounce) cans chickpeas
• 1 (15-ounce) can crushed tomatoes
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar pickled jalapenos

Misc. Dry Goods

• Baking powder
• 1 small package brown sugar
• 1 small package granulated sugar (optional, for Oat Waffles)
• 1 small package chopped pecans (if buying from bulk bin, you would like about ¼ cup)
• 1 small package sliced almonds (if buying from bulk bin, you would like 1/3 cup)
• 1 small package raisins (if buying from bulk bin, you would like about ½ cup)
• 1 small package chia seeds (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package raw shelled hemp seeds (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package unsweetened shredded coconut (if buying from bulk bin, you would like 1 tablespoon)
• 1 small container protein powder (I like Orgain)

Non-Food Items

*You possibly can buy gluten free, if desired

Print Shopping List