posted August 26, 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

I can’t consider it is nearly Labor Day, which means summer is nearly over. Bittersweet, because I like fall too lol! If you happen to are ending your summer in style and grilling out with family and friends, take a look at a few of my favorites like Steak Kebabs with Chimichurri, a side of Grilled Corn Salad or Tortellini Salad and for something sweet to round it out- like my Red White and Blue Trifle. Enjoy these last lazy days of summer!!

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. One among 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 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!

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

If you happen to’re latest 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 can 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, it’s best to aim for at the very least 1500 calories* per day. There’s nobody size suits all, this may 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 all the things 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 may join here. I’m loving all of the ideas everyone’s sharing! If you happen to 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 subsequent day. The grocery list is comprehensive and includes all the things you must make all meals on the plan.

MONDAY (8/29)
B: Greek Yogurt with Berries, Nuts and Honey
L: Spicy California Shrimp Stack (½ recipe) with 1 cup steamed edamame
D: Late Summer Vegetable Enchilada Pie with Best Guacamole
Total Calories: 934*

TUESDAY (8/30)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Spicy California Shrimp Stack with 1 cup steamed edamame
D: LEFTOVER Late Summer Vegetable Enchilada Pie with Best Guacamole
Total Calories: 955*

WEDNESDAY (8/31)
B: Greek Yogurt with Berries, Nuts and Honey
L: Greek Chickpea Salad
D: Air Fryer Steak with Paprika Smashed Potatoes and Dina’s Tossed Mushrooms

Total Calories: 1,025*

THURSDAY (9/1)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Greek Chickpea Salad
D: 2 pieces Chicken Rollatini Full of Zucchini and Mozzarella with a green salad**

Total Calories: 1,015*

FRIDAY (9/2)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Greek Chickpea Salad
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa with Homemade Rice Pilaf

Total Calories: 943*

SATURDAY (9/3)
B: Three Cheese Zucchini Quiche
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (recipe x 4) with 8 baby carrots
D: DINNER OUT

Total Calories: 619*

SUNDAY (9/4)
B: 2 Cream-Cheese Filled Almond Flour Banana Muffins
L: Tortellini Salad with Grilled Shrimp Scampi Skewers
D: Juicy Turkey Burgers with Zucchini on an entire wheat bun with Perfectly Grilled Zucchini

Total Calories: 963*

*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 equivalent to coffee, beverages, fruits,
snacks, dessert, wine, etc.
**Green salad includes 6 cups mixed greens, 2 scallions and 1/2 cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 (6-ounce) containers fresh berries
• 5 medium limes
• 2 medium PLUS 5 large lemons
• 1 mini watermelon
• 3 medium bananas
• 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
• 2 medium ears of corn
• 4 kilos zucchini
• 6 Persian cucumbers (can sub 2 small English, if desired)
• 1 pound Baby Gold potatoes
• 1 ½ kilos white mushrooms (8 ounces pre-sliced [if desired], 1 pound whole)
• 3 small jalapenos
• 1 green bell pepper
• 2 small heads garlic
• 1 pound broccoli florets
• 1 medium package baby carrots
• 1 small bunch scallions
• 1 small bunch fresh Italian parsley
• 1 large bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh thyme (can sub dry in Tossed Mushrooms, if desired)
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 2 dry pints grape or cherry tomatoes
• 2 medium red onions
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 ¼ kilos peeled and deveined large raw shrimp (can purchase the ¼ pound cooked for Shrimp Stacks, if desired)
• 1 ½ kilos (4) sirloin steaks
• 1 ½ kilos (8) thin chicken breast cutlets
• 1 ½ kilos (4) skinless striped bass, salmon, cod or halibut fillets
• 1 pound 93% lean ground turkey
• ½ pound sliced deli lean roast beef

Grains*

• 2 (8.8-ounce) packages 3 cheese tortellini (I like Delallo)
• 1 package angel hair spaghetti
• 1 package Italian seasoned breadcrumbs
• 1 package 10 minute fast brown rice (equivalent to Uncle Ben’s)
• 1 package (6-inch) corn tortillas
• 1 (about 12 ounces) baguette or French bread
• 1 package whole wheat hamburger buns

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)
• Honey
• Rice vinegar
• Furikake (or sesame seeds)
• Reduced sodium soy sauce*
• Mayonnaise
• Sriracha sauce
• Cumin
• Garlic powder
• Paprika
• Smoked paprika
• Onion powder
• Cayenne pepper
• Oregano
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Vanilla extract
• Red wine vinegar
• Dried parsley
• Crushed red pepper flakes
• Dried basil

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 package (9-inch) refrigerated pie dough
• 1 small box butter
• 1 block reduced fat cream cheese
• 1 (32-ounce) tub nonfat plain Greek yogurt
• 1 small tub part-skim ricotta cheese (I like Polly-O)
• 1 block feta cheese
• 1 large wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (16-ounce) bag shredded reduced fat Mexican cheese mix (I like Sargento)
• 1 (8-ounce) container skim milk

Canned and Jarred

• 1 (28-ounce) can whole tomatoes
• 1 (15-ounce) can black or pinto beans
• 2 (15-ounce) can chickpeas
• 1 small can sliced black olives
• 1 jar Kalamata or Gaeta olives
• 1 (32-ounce) carton chicken broth

Frozen

• 1 package (in pod) edamame

Misc. Dry Goods

• 1 small package chopped walnuts (if buying from bulk bin, you wish 3 tablespoons)
• 1 package dried Ancho chilies
• 1 small package brown sugar
• 1 small package almond flour
• 1 small package coconut flour
• Baking powder
• Baking soda

Non-Food Items

• Heavy duty aluminum foil
• Metal or bamboo skewers

Print Shopping List