posted September 23, 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

Comfortable fall!!! Early fall means squash shall be abundant! When picking butternut squash search for one which feels heavy for its size, for spaghetti squash it needs to be golden yellow or dark yellow. Be sure that you are trying a few of my other favorite squash recipes like Parmesan Crusted Delicata Squash and Roasted Acorn Squash with Brown Sugar. What’s your favorite?

With grocery prices soaring, lots of us are having to regulate, reduce 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’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 when you 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 could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In case 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 not less than 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 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 readily available to assist keep you on the right track.

Lastly, when 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 case 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 subsequent day. The grocery list is comprehensive and includes all the things it’s good to make all meals on the plan.

MONDAY (9/26)
B: Petite Crustless Quiche with ½ cup grapes
L: Italian Chopped Salad with 6 Triscuits
D: Easy Pot Baked Ziti

Total Calories: 1,112*

TUESDAY (9/27)
B: LEFTOVER Petite Crustless Quiche with ½ cup grapes
L: LEFTOVER Italian Chopped Salad with 6 Triscuits
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,073*

WEDNESDAY (9/28)
B: LEFTOVER Petite Crustless Quiche with ½ cup grapes
L: Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: White Bean Pumpkin Turkey Chili with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 12
tortilla chips

Total Calories: 1,034*

THURSDAY (9/29)
B: Overnight Oats with Figs and Honey
L: LEFTOVER Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons shredded cheddar, 1 tablespoon light sour
cream and 12 tortilla chips

Total Calories: 1,010*

FRIDAY (9/30)
B: Overnight Oats with Figs and Honey
L: LEFTOVER Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: Parmesan-Herb Baked Salmon with ¾ cup brown rice and Roasted Parmesan Green Beans

Total Calories: 1,000*

SATURDAY (10/1)
B: Whole Wheat Pumpkin Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Air Fryer Buffalo Chicken Nuggets with Corn Tomato Avocado Salad
D: DINNER OUT

Total Calories: 646*

SUNDAY (10/2)
B: Avocado Toast with Halloumi and Egg (recipe x 4)
L: 2 Quickest Solid-Iron Thin Tortilla Crust Pizza (recipe x 4)
D: Sausage and Potato Soup

Total Calories: 933*

*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 akin to coffee, beverages, fruits,
snacks, dessert, wine, etc.

*Google doc 

Print Shopping List

Shopping List

Produce

• 2 medium fresh figs
• 2 medium bananas
• ¾ pound red or green seedless grapes
• 1 medium lemon
• 1 small bell pepper (any color)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 3 Persian cucumber (or 1 large English)
• 1 small English cucumber
• 2 medium heads garlic
• 1 large ear of corn
• 1 ½ kilos yellow potatoes
• 1 ½ kilos (4 medium) sweet potatoes
• ¾ pound green beans
• 1 small bunch scallions
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh chives (can sub scallion greens in Parmesan Salmon, if desired)
• 1 small bunch Italian parsley
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (10-ounce) bag/clamshell baby spinach
• 1 small head Romaine lettuce
• 1 small container microgreens
• 1 medium vine-ripened tomato
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 1 medium yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 4 mild Italian turkey or chicken sausage links
• 2 kilos 99% lean ground turkey
• 2 kilos (4) boneless, skinless chicken breasts
• 1 (2 pound) skin-on whole wild salmon filet
• 1 small package sliced genoa salami (if buying from deli counter, you wish 1 ounce)
• 1 small package turkey kielbasa

Grains*

• 1 small box Triscuits
• 1 large bag tortilla chips
• 1 small bag all-purpose flour
• 1 small bag white whole wheat flour
• 1 small package quick oats
• 1 package (6-inch) flour tortillas (regular, low carb, or gluten free. You would like 8)
• 1 small loaf sourdough bread (sliced or whole loaf)
• 1 package whole wheat ziti or cavatappi (I like Delallo)
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package seasoned 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)
• Red wine vinegar
• Garlic powder
• Balsamic vinegar
• Chili powder
• Bay leaves
• Cumin
• Oregano
• Raw honey
• Light mayonnaise
• Cinnamon
• Pumpkin pie spice
• Pure maple syrup
• Vanilla extract
• Frank’s RedHot Sauce
• Paprika
• Italian seasoning

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 dozen large eggs
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan in TK, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded whole milk mozzarella
• 1 (16-ounce) bag shredded cheddar cheese
• 1 chunk halloumi cheese
• 1 small tub light sour cream
• 1 small tub part-skim ricotta
• 1 pint skim milk (or milk of your alternative)
• 1 pint buttermilk

Canned and Jarred

• 1 large jar roasted red peppers
• 1 small jar sun dried tomatoes
• 1 (15-ounce) can chickpeas
• 3 (15-ounce) cans white northern or navy beans
• 1 (4.5-ounce) can chopped green chilies
• 2 (15-ounce) cans pumpkin puree
• 2 (32-ounce) cartons low sodium chicken broth
• 1 jar marinara sauce (or ingredients to make your personal)
• 1 jar/can enchilada sauce (or ingredients to make your personal)

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package chopped pecans (if buying from bulk bin, you wish 5 tablespoons)
• 1 small package sunflower seed kernels (if buying from bulk bin, you wish 2 teaspoons)
• Baking powder

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

Print Shopping List